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Volume 1

[-25-]

CALISTHENICS FOR LADIES. - I.

THE word "calisthenics" is derived from the Greek, "kalos," beautiful; and "sthenos," strength; the object of calisthenic exercises being to secure physical beauty by developing the limbs and muscles of the human frame, and making the joints flexible, thereby giving strength and 

power, and ensuring a graceful carriage, erect bearing, and freedom to the figure.
    In the olden time the Greeks set this physical education before the mental; and within the past few years we have begun more particularly to recognise the importance, with regard to women, of such training as shall confirm their health and perfect their beauty; for, as Ruskin tells us, "The highest refinement of that beauty is unattainable without splendour of activity and delicate strength."
    Helplessness and inactivity are no longer looked upon as feminine virtues. Lack of exertion leads to irregular muscular action, which, if well directed and regular, invigorates the system. Exercise is now recognised to be as great a necessity in woman's education as in man's we are learning that many bodily defects and much of her weak health is attributable to the want of it; more especially in youth, when the frame is growing. Nine women out of twenty have one shoulder larger than the other, many pursuits, such as reading, writing, and drawing, tending towards this; and physical exercise is absolutely necessary to counteract such tendencies, curing as it does many deformities of mind and person, rendering the soft, flexible tissues firm and strong, and making weak, delicate constitutions robust. The advantage of calisthenics to a narrow-chested girl is untold, for bodily-organs unpractised naturally become weak, and general weakness of the whole system follows.
    Such exercises must, however, be carried out under a system; irregularly conducted, they do more harm than good. The constitution must be coaxed, not strained; [-26-] the strength not unduly taxed, no over-fatigue ensuing; for exhaustion makes people look worn and old. The exertion must not be too violent, and the health and physical development of each pupil must be specially studied.
    Early morning or evening are the best times to select, but on no account immediately after a meal. The clothing should not be too warm, nor interfere in any way with the action of the limbs.
    It is a very usual plan in America and France, where the subject has been carefully studied, to wear a special costume, consisting of a loose blouse, with a sash at the waist, and Turkish trousers; or in place of the blouse, a Garibaldi bodice and skirt; dark blue serge with white or scarlet braid, or unglazed holland with the same sort of trimming, are most in favour, being both strong and light. Grey and red is another favourite mixture. The boots should be an easy fit, with low heels. Our illustration (Fig. 1) will show that such a dress, while ensuring perfect ease and liberty of action to the wearer, is by no means unbecoming.
    Ample space will be required, and good ventilation; a temperature of from 63º to 70º, with an abundant supply of fresh air. The teacher should be careful to give his directions in a clear, distinct voice, and to have the several exercises carried out with military precision. A musical accompaniment will best preserve the necessary rhythmus - the time, four or eight beats to a bar; failing this, the pupils should be taught to sing or count in concert, thereby keeping up their interest and zest. A castanet will, failing better means, help to mark the time with or without music. 
    The class should be ranged in lines, side by side, according to height, and sufficiently far apart for the several evolutions to be carried out without hindrance, each being repeated, so that every successive point is well learnt before proceeding to the next.
    As soon as children begin to study, their physical education should commence. The mind and body act on each other; there is more actual sympathy than we perhaps ever realise. A child whose restless activity, when left to run about at will in the easy freedom of childhood, has exerted every muscle unconsciously, suffers from a reaction when education is begun, and the necessary mental strain, however slight, becomes a part of its daily life; a counteracting influence should be brought to bear without delay, and calisthenics should be commenced by early stages, taking care, above all things, to avoid excessive fatigue.
    Calisthenics and gymnastics must not be confounded. We have not as yet quite made up our minds in England whether the latter are an altogether desirable part of a woman's training. In America they are a recognised portion of the education, and gymnastic classes have been most successful. With us, it remains an open question whether the violent exertions entailed by gymnastics are really suited to or safe for women, to whom any undue strain is attended with so much danger. But as gymnastics cause a gradual increase in the strength and aptitude of every part of the human frame, so also calisthenics affect to bring about the same development of limbs and muscles, the same acquisition of health and vigour, by gentle means, imparting at the same time a grace not to be acquired in the gymnasium.
    A very excellent course of calisthenics may be undertaken without any paraphernalia at all, full directions for which, accompanied by illustrations, we will give in our next chapter.
    But we will now proceed to enumerate the various articles which have, from time to time, been, used in the pursuit of such exercises.
    First and foremost, the chest-expander (Figs. 2 and 3), invented some thirty years or more ago; this consists of an elastic band covered with ribbon, and attached to handles; the expander is made of various sizes, and of different degrees of strength. It is intended to develop the action of the chest and lungs, to "open the chest," in fact, and to invigorate the system generally. Of late it's use has been much extended, Cost's spine-director, as it is called (Fig. 4), being nothing more nor less than these chest-expanders in pairs, attached by a leather strap to the wall of the room, with or without horizontal bars between. The pupil goes through the exercises in two different positions-facing the wall, or with his back to the wall, thus calling all the muscles into play at all points.
    Our illustrations give two kinds of backboards; the one (Fig. 5) intended to be fastened behind the shoulders and waist with straps, the other (Fig. 6) varying in size according to the requirements of the pupil, the flat part reaching across the shoulders, the handles to be held in the hands, while a series of evolutions are gone through. These backboards are, however, going out of fashion in favour of Cost's exercising-plane, a reclining board, which can be regulated as to height ; it is fitted with a movable cushion, the chest-expanders are attached by hooks and the exercises are gone through in a reclining position, thus relieving the spine from any weight and strain and proving an efficient cure to any weakness or curvature of the spine.
    Dumb-bells-perhaps one of the oldest of the calisthenic apparatus, dating back as far as the Romans are now mostly used of quite light weight for ladies, the weighted Ones, at most, not exceeding two pounds. By an ingenious contrivance they are sometimes made to open, as shown in the illustration (Fig. 7), and they can be made heavier when required.
    The bar-bell, which is of more recent date, consists of a two-handed dumb-bell, about three or four feet in length; but though they are used by many calisthenic teachers, bar-bells more correctly appertain to the gymnasium, as do the horizontal bar, parallel bars, weight machine, balancing pole, &c.
    Wands, rods, or poles, made of a light smooth wood, that will not bend, and varying in length according to the height of the user, with which they should exactly correspond, will be found useful in a series of exercises for the shoulders.
    Clubs (Fig. 8), often made hollow, so that by means of a movable top they can be weighted when desired, and to any required extent, are used in pairs in a similar series of practice to the Indian sceptres, which are somewhat more ornamental.
    Lastly, we have the triangle (Fig. 9), formed of a bar of wood and two cords. This, attached to a pulley, can be raised and lowered at will, according to the height of the pupil, so that it may reach to about the knees when it is used.
    And now, having described our list of apparatus, let us turn to the more practical part of our subject.
    The first difficulty to be mastered is to learn to stand properly, and for this the pupil will carry out the following words of command:-
    Attention-at this the heels must be placed in a line close together. 
    Feel outwards-the toes turned out, forming almost, if not quite, a right angle.
    Knees joined-viz., straight together. 
    Body erect-well to the front, inclining a little forward that the weight may rest principally on the fore part of the foot.
    Shoulders back-and square, and equal; the shoulder blades flat, so that the ear, knee, and ankle are all in a line.
    Arms down-hanging close to the body, the elbows quite in, but not bent towards the side.
    [-27-] Hands out-and resting lightly on the dress, the palms turned a little to the front, the thumb stretched out  beside the forefinger.
    Head up-the whole figure erect and square, stretched to its full length, the back of the head slightly raised, the waist and chin drawn in, the bust advanced, the spine straight.
    Eyes front-looking straight at some object about twenty feet forward.
    Mouth Shut - breathing through the nose.
    We will in our next chapter proceed to give a course of free exercises adapted to the training and development of the different parts of the body, and so called because no apparatus of any kind is required; all of them may, therefore, by means of the accompanying illustrations, be easily carried out by the reader.

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CALISTHENICS FOR LADIES.-II.

FREE EXERCISES.

 As promised in our last paper on this subject, we now proceed to give a course of exercises for which no apparatus of any kind is required.

    To begin with exercises for the chest. These are calculated to increase the action of the lungs, for the muscles of the shoulders and chest serve a double purpose- aiding respiration, distending and contracting the coats of the chest, and also being utilised for the movements of the arm.
    1. Place the fists together so that the knuckles meet on the chest, the back of the hand outwards, the elbow as high as the shoulder (Fig. io). The same movements can be carried out by beginning with the back of the fists placed upon the chest, the palms turned outwards, and the elbows raised as high as possible, giving thus another most useful course. Throw the arm up to B, describe the arc to A, and return to the original position. Do this four times with the right hand, four times with the left, four times alternately, and four times together.
    The exercises which follow are all to be carried out on  the same plan - that is, ,first with the right hand, then with the left, then alternately, and then together, four times each. 
    2. The elbows to the side, the clenched hand against the front of the shoulder, the back of the hand in front (Fig. 11). Carry the forearm down to A, return to the original position in front of the shoulder, then up to B, and back to the original position.
    3. Place the forearm against the waist, with the back of [-66-] the clenched hand turned outwards (Fig. 12). Carry the arm successively to A, B, and C, returning the forearm against the waist between each of these movements.
    4. Place the clenched hand with the thumb in front on the back of the hips, the back of the hand upwards, the elbows pressed together behind (Fig. 13). Carry the hand sharp/y down to B, and back to the original position, then to C and back, and finally to D, describing in doing so the arc A to D.
    5. The heels together, the body erect, the hands hanging down at the side. Bring the hands together in front, the fingers touching. Raise them thus above the head, the elbows pressed back, the shoulders down. Separate and extend the arms till they are on a line with the shoulders, and then let them fall at the side again.
    6. Turn the palms of the hands to the front, raise them above the head till the thumbs are touching (Fig. 14), then, keeping the arms and knees straight, bend forward from the waist till the hands touch the feet, then raise the body, and return to the original position.
    7. Make the forearms meet side by side on the chest, the hands closed, the knuckles outwards. Throw the arms forcibly back, the palm and wrist forward. Repeat four times.
    Now follow the shoulder exercises, which tend to enlarge the cavity of the chest, and bring into healthful movement - the muscles which raise the upper ribs and shoulders.
    Begin with the heels together, the hands hanging down by the side, the palms turned inwards, the elbows unbent, the head straight.
    1. Raise the right shoulder four times sharply, and as high as possible, lowering it gently, then the left, then alternately, and then together, without moving the head or the rest of the body (Fig. 15).
    2. Raise the elbows to the height of the shoulders. Place the hands in the armpits, with the thumb outwards (Fig. 16). Carry the hand from A to B four times, first the right hand, then the left, then alternately, then together, four times each, returning to the original position. Next carry the hands from A to C, four times each arm, four times alternately, four times together.
    3. Extend the elbow in a line with the shoulder, the wrist turned downwards, so that the tips of the fingers rest on the point of the shoulder (Fig. I7). Carry the hands to A, B, and C, each four times, returning always to the original position.
    4. Place the fingers against the shoulders in front, where they and the arms join, the thumbs upwards, the elbows in a line (Fig. 18). Carry the arms straight out in front, then sideways, and then back as far as they will go, returning to the first position between each.
    Trunk and Waist Exercises.- Body erect, the hands on the hips, the knees unbent. Move the body slowly, sideways, four times to the right - the head bending downwards - four times to the left, and four times alternately. Then bend the tipper part of the body backwards and forwards in the same order, but only from the hips: there must be no movement whatever below the waist.
    In learning dancing, women are taught the exercises specially adapted for the knees and legs, which will be duly described in a separate paper on dancing. The benefit of chest exercises. 1st, 2nd, 3rd, and 4th; shoulder exercises, 3rd and 4th; elbow-exercises (to be described in our next paper), 1st, 2nd, 4th, and 5th, maybe enhanced by carrying on simultaneous and corresponding movements with the feet, sometimes letting the right foot accompany the left arm, and so on. In No. 5 of chest exercises, the pupil at the word "Charge" should advance the right foot forward, and repeat the exercise with the weight of the body resting on that foot, returning to the original position. All these exercises require music or a continuous system of counting.
    The instructor must give the commands in a clear, firm voice, and the pupils should be placed at regular intervals, in full view of the teacher; great care should also be taken that they are not over-fatigued, and that they maintain a proper position throughout: an undue weight being laid on either foot or side of the body having an injurious effect.

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CALISTHENICS FOR LADIES.-III.

FREE EXERCISES (continued from p. 66).

THE following elbow exercises will be found to be of great service in obtaining a really good carriage, and curing round shoulders:-
    1. Assume the same position as in No. 1 of chest exercises. Force the right elbow down four times to A (Fig. 19), and up four times to C, then repeat with the left, then alternately, then together, four times each.
    2. Place the hands on the back of the hips (Fig. 20), and throw the elbow forcibly backwards. Repeat according to the usual course, four times each.
    3. Interlace the fingers firmly against the back of the waist (Fig. 21), standing erect the while, then thrust down the interlaced hands as far as possible. Repeat four times. Next pass the interlaced hands (the palms front) to the right side in a line with the waist, and draw them down sharply, and return to the first position. Repeat on opposite side, and alternately, taking care that the movements are rapid and act on the shoulders.
    4. Clasp the hands together, and place them on the waist in front, the backs of the hands forward, the elbows bent at right angles (Fig. 22). Carry the hands four times to B and back, then four times to C and back, and so on to D and E, and finally, alternately to B and to D, clapping the palms together with a slight noise at each return to the waist.
    5. Place the interlaced hands, with the back of the hands upwards, on the top of the head (Fig. 23). Throw [-153-] them up (still interlaced) as far as possible to A, and back to the top of the head, rising on the toes with each movement. Repeat four times. Next draw the head, and back again, four times; the same to the right four times, and then from right to left four times. Then carry the interlaced hands down in front of the body as far as they will go, and back again.   
    Repeat at the back of the body four times each.
    For the Arm and Hand Exercises proceed as follows:-
    1. Extend the arms together in front, the palms touching (Fig. 24). Then carry, first the right hand four times, and then the left, from A to B, four times each, then alternately, and then simultaneously, clapping the palms together when they meet. Repeat the same upward from A to D. Extend the arms in the same fashion at he back, and do the same exercises from F to C, and from F to B.
    2. Extend both the arms to the right in a line with the chest (Fig. 25), raise them to B. Repeat the same to the left and in front. Hold the head meanwhile erect, turning it to the left when the arms are right, and to the right when the arms are left. Repeat each movement four times.
    3. Stand erect, the arms outstretched in front, then four times turn the hands down, beginning with the palms upwards. Then place the palms together, the thumbs turned up, then with the back of the hands together, with the palms down, moving the body from right to left during these manual exercises.
    4. Place the body as in the illustration (Fig. 26) then reverse the position, bending the other way, and moving the hands up and down. Next interlace the hands in front of the chest, keeping the same oblique position. Stretch the hands out and back as though [-154-] swimming, rising on the toes meanwhile, extending the body upwards and forwards.
    5. Stand well upright, the elbows next the side the arms hanging down, the palm turned outwards (Fig 27) Carry the arm from A to B, B to C, C to D, D to E and back again.
    Head and Neck Exercises.-Stand with figure erect the hands on the back of the hips. Then bend the head to the left four times, the same to the right, and then alternately, neither the face nor shoulders being twisted. Next bend the head forwards and backwards in the same order. Then turn the head over the right shoulder bending it back as much as possible, as though trying to see the feet, but without moving the body repeat the same to the left at the back, and to the right and left in front, four times each, and four times alternately, thereby exercising all the muscles of the neck.
    Fig. 28 illustrates the trunk and waist exercises described in our last paper (p. 66).