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SYSTEMATIC PHYSICAL TRAINING 495
Exercises for the Neck
Third Lesson ...... Exercise 4.
Third Lesson ...... Exercise 5.
Exercises for the Shoulders and Arms
First Lesson. . . . Exercises 1, 2, 3, and 4.
Second Lesson ..... Exercise 5.
Third Lesson ..... Exercise 2.
Fifth Lesson .... Exercises 1 and 2.
Exercises for the Chest and Lungs First Lesson ...... Exercise 6. |
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Second Lesson Fourth Lesson
Exercises for
Second Lesson Third Lesson . Fourth Lesson |
Exercises 3 and 6. . Exercises 1, 2, and 4.
the Waist and Abdomen
. Exercise 5.
. Exercise 1.
Exercises 3 and 5. |
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Exercises for the Pelvic Region and Legs
First Lesson ...... Exercise 5.
Second Lesson ..... Exercise 2.
Fifth Lesson .... Exercises 3, 4, and 5.
Exercise for Internal Organs
Second Lesson ..... Exercise 1. Third Lesson ...... Exercise 3.
FIRST LESSON
Exercise 1
Grasp the dumb-bells firmly in the hands, stand erect, heels about four inches apart, with the arms hanging at the sides. Then bend the arm, flexing the muscles as firmly as possible, till the bell is brought above the shoulder, and the arm is bent |
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