SETTING-UP EXERCISES

=837.= As has been stated previously, the setting-up exercises form the basis upon which the entire system of physical training in the service is founded. Therefore too much importance can not be attached to them. Through the number and variety of movements they offer it is possible to develop the body harmoniously with little if any danger of injurious results. They develop the muscles and impart vigor and tone to the vital organs and a.s.sist them in their functions; they develop endurance and are important factors in the development of smartness, grace, and precision. They should be a.s.siduously practiced. The fact that they require no apparatus of any description makes it possible to do this out of doors or even in the most restricted room, proper sanitary conditions being the only adjunct upon which their success is dependent. No physical training drill is complete without them. They should always precede the more strenuous forms of training, as they prepare the body for the greater exertion these forms demand.

At the discretion of instructors these exercises may be subst.i.tuted by others of a similar character. Instructors are cautioned, however, to employ all the parts of the body in every lesson and to suit the exercise as far as practicable to the natural function of the particular part of the body which they employ.

In these lessons only the preparatory command is given here; the command of execution, which is invariably =Exercise=, and the commands of continuance, as well as the command to discontinue, having been explained are omitted.

Every preparatory command should convey a definite description of the exercise required; by doing so long explanations are avoided and the men will not be compelled to memorize the various movements.

RECRUIT INSTRUCTION

_First Series_

Position of attention, from =at ease= and =rest=.

Starting position, Figs. 1 to 5.

TRUNK EXERCISES

=838. 1. Hands on hips, 2. PLACE, 3. QUARTER BEND TRUNK FORWARD.=

Two counts; repeat 8 to 10 times, Fig. 6.

[Ill.u.s.tration: Fig. 6]

The trunk is inclined forward at the waist about 45 and then extended again; the hips are as perpendicular as possible; execute slowly; exhale on first and inhale and raise chest on second count.

By subst.i.tuting the words _half_ or _full_ for the word quarter in the command, the half bend, Fig. 7, and full bend exercise can be given.

[Ill.u.s.tration: Fig. 7]

=1. Hands on hips, 2. PLACE, 3. BEND TRUNK BACKWARD.=

Two counts; repeat 6 to 8 times, Fig. 8.

[Ill.u.s.tration: Fig. 8]

The trunk is bent backward as far as possible; head and shoulders fixed; knees extended; feet firmly on the ground; hips as nearly perpendicular as possible; in recovering care should be taken not to sway forward; execute slowly; inhale on first and exhale on second count.

=1. Hands on hips, 2. PLACE, 3. BEND TRUNK SIDEWARD, RIGHT OR LEFT.=

Two counts; repeat 6 to 8 times, Fig. 9.

[Ill.u.s.tration: Fig. 9]

The trunk, stretched at the waist, is inclined sideward as far as possible; head and shoulders fixed; knees extended and feet firmly on the ground; execute slowly; inhale on first and exhale on second count.

If an additional exercise is desired, by commanding: =CIRCLE TRUNK RIGHT or LEFT= a combination of the above trunk exercises is obtained.

LEG EXERCISES

=839. 1. Hands on hips, 2. PLACE, 3. QUARTER BEND KNEES.=

Two counts; repeat 8 to 10 times, Fig. 10.

[Ill.u.s.tration: Fig. 10]

The knees are flexed until the point of the knee is directly over the toes; whole foot remains on ground; heels closed; head and body erect; execute moderately fast, emphasizing the extension; breathe naturally.

By subst.i.tuting the words _half_ or _full_ for the word quarter in the command the half bend and full bend, Fig. 11, exercises can be given.

[Ill.u.s.tration: Fig. 11]

=1. Hands on hips, 2. PLACE, 3. RAISE KNEE.=

Two counts; repeat 10 to 12 times. Fig. 12.

[Ill.u.s.tration: Fig. 12]

The thigh and knee are flexed until they are at right angles, thigh horizontal: toes depressed; the right knee is raised at =one= and the left at =two=; trunk and head erect; execute in cadence of quick time; breathe naturally.

SHOULDER EXERCISE

=840. 1. Arms to thrust, 2. RAISE, 3. MOVE SHOULDERS FORWARD, UP, BACK, AND DOWN.=

Four counts; repeat 8 to 10 times.

The shoulders are relaxed and brought forward; in that position they are raised: then they are forced back without lowering them; and then they are dropped back to position; execute slowly; exhale on the first; inhale on the second and third and exhale on the last count.

NECK EXERCISE

=841. 1. Arms to thrust, 2. RAISE, 3. TURN HEAD RIGHT, OR LEFT.=

Two counts; repeat 6 to 10 times, Fig. 13.

[Ill.u.s.tration: Fig. 13]

The head, chin square, is turned to the right, or left as far as possible, muscles of the neck being stretched; shoulders remain square; execute slowly: breathe naturally.

To vary this exercise the head may be _bent forward and to the rear_ by subst.i.tuting the proper commands.

BREATHING EXERCISE