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SYSTEMATIC PHYSICAL TRAINING 495Exercises for the NeckThird Lesson ...... Exercise 4.
Third Lesson ...... Exercise 5.
Exercises for the Shoulders and ArmsFirst 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 forSecond 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 LegsFirst Lesson ...... Exercise 5.
Second Lesson ..... Exercise 2.
Fifth Lesson .... Exercises 3, 4, and 5.
Exercise for Internal OrgansSecond Lesson ..... Exercise 1. Third Lesson ...... Exercise 3.
FIRST LESSONExercise 1Grasp 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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