Ideal Home Life - online book

A valuable and well-organized system for home education(homeschooling) 3 to 12 years.

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	SYSTEMATIC PHYSICAL TRAINING				477
	These exercises will develop the pectoral and other muscles of the chest, and increase the chest expansion and breathing capacity.
	Exercise 5 Stand erect, heels together, hands placed firmly against the thighs; hold the legs rigid and perpendicular; then bend the body at the waist, alternately to right and left, as far as possible without losing balance. Make this movement slowly and deliberately, practicing deep and regular breathing (Fig. 4). Begin with twenty movements and
	increase ten second week.			Lesson I—Fig. 4.
	This exercise will give elasticity to the diaphragm, strengthen the muscular walls of the abdomen, stimulate the circulation and kidneys, and
		develop the supporting muscles of the lower half of the spinal column. Supple­ness and a more graceful carriage will also be secured. Exercise 6 Stand erect, heels together, hands ex­tended straight over head, palms turned to the front (Fig. 5). Bend at the waist, keeping knees rigid, and sweep downward with extended arms, until fingers point to the floor (Fig. 6).
	Lesson I—Fig. 5.	Try every time you
	make this movement to touch the floor, then return to starting position, holding arms straight, and sweep­ing outward and upward with the hands. Perform the movements quickly. Begin with twenty-five movements and
	increase to thirty-five the second week.                 Lesson i—Fig. 6.