Keeping Fit All the Way - Walter Camp (best books to read for self development .TXT) 📗
- Author: Walter Camp
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Stride: Separate the feet by taking a step to right, bringing the feet about eighteen inches apart.
WEAVE—Common fault of not keeping shoulders and arms in line. WEAVE—Common fault of not keeping shoulders and arms in line.Weave: Turn the body at the hips while keeping the arms horizontally extended and bending the right knee slightly. Bring the right hand down to the ground midway between the feet and let the left arm go up, keeping its horizontal position from the body, the spine doing the turning. Hold this position five seconds; then up to "Cross" position and turn the body the reverse way, bending left knee and bringing left hand to ground. Hold five seconds, then up. Repeat five times for each hand. (See Fig. 14, Chapter XIII.)
Curl: From "Cross" position, clench the fists and bring arms in slowly to the side and up into the armpits, at the same time bending the body and head backward (Fig. 15). The fists should be clenched and the wrists bent, bring the hands in toward the chest, the elbows out, and inhaling. (See Fig. 9, Chapter XII.)
Forward: From the above position, gradually bring the body up to an erect position, extending the hands to a "Reach" position, and slowly bend the body forward at the hips, exhaling at the same time, and letting the hands go back past the hips and as high behind the back as possible, keeping the head up and the eyes looking directly forward, not down. Go down about to the level of the wrist, then back to "Cross" position again, and repeat this backward and forward movement five times.
Crawl: While still keeping the neck back, the chin, and the chest arched, slowly lift the right hand and arm until it points directly upward, then curl in right arm over the head, at the same time dropping the left shoulder and sliding the left hand and arm down along the side of the left leg until the fingers reach directly to the knee, or as far as comfortable. Now come back from this position. (See Figs. 7 and 8, Chapter XII.) "Cross" once more and raise the other arm in similar fashion. Repeat this five times on each side.
Crouch: Assume the "Cross" position of the arms and "Stride" stand, feet about eighteen inches apart. Now, keeping the head up and the neck back and back straight, bend the knees and come down slowly, not too far (Fig. 16), until fully accustomed to it, and up again. Repeat this five times. (See Fig. 10, Chapter XII.)
FIG. 16.—"CROUCH," SHOWING ERECT POSITION OF BODY AND BACK FIG. 16.—"CROUCH," SHOWING ERECT POSITION OF BODY AND BACKHeel-raising: Lift the heels from the floor, maintain the position on the toes for a second, then back onto the heels once more. Repeat some ten times, then take the "Stride" stand and repeat ten times in this position.
Wing-work: Raise the arms to the "Cross." Then lift arms straight over head, inhaling; then, bending body forward and keeping the neck straight, swing the arms backward at the shoulder, exhaling, and come forward until the body is about level with the waist; then up again (Fig. 17). Picture the arms as looking like a bird's wings. Repeat this five times in each direction. (See Figs. 15, 15a, Chapter XIII.) Final deep breathing, with arm lifting as before.
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This is the same movement as in the ordinary "Cross" position, except that the hands are kept clenched.
FIRST DAY
Attention!
Hips Firm
Neck Firm
Arms Bend
Arms Cross
Arms Stretch
Arms Reach
Mark Time
Mark Time on Toes
Attention!
Stepping
Heels Raise
Deep Breathing (At "Arms Stretch")
Hike or Outdoor Work
Walk half-mile on level, each man at his own stride.
Walk in pairs—column of twos; the shorter men should be in front.
SECOND DAY
Attention!
Hips Firm
Neck Firm
Body Prone
Hips Firm
Stride Stand
Body Bend (Side to left and right)
Attention!
Arms Bend
Arms Cross
Balancing (On one foot—to right and left)
Arms Stretch
Mark Time
Mark Time on Toes
Attention!
Heels Raise
Stepping
Deep Breathing
Hike or Outdoor Work
Walk three-quarters of a mile, column of twos, keeping step. Starting at command, "Forward—March!" beginning with left foot. Leader calls "Company—Halt!" three or four times, and then "Forward—March!" again. Leader commands occasionally, "Change Step—March!"
THIRD DAY
Attention!
Arms Bend
Arms Cross
Stride Stand
Turn Body (On hips—right and left)
Attention!
Neck Firm
Body Prone
Body Backward Bend
Attention!
Balancing (On one foot—to right and left)
Mark Time
Mark Time on Toes
Stride Stand
Heels Raise
Deep Breathing
Hike or Outdoor Work
Walk a mile, column of twos, keeping step. Last half-mile command men to stand up and keep their necks pressed back against their collars, chins in.
FOURTH DAY
Attention!
Arms Bend
Arms Stretch
Palms Front
Bring Arms Downward and Backward
Attention!
Arms Bend
Arms Cross
Balancing (On one foot—to right and left)
Stride Stand (Foot advanced)
Bend Knee and Touch Floor with Hand (Right and left)
Mark Time
Mark Time on Toes
Stepping
Deep Breathing
Hike or Outdoor Work
Walk a mile, marching step, column of twos, shorter men in front, but try to get them up to a thirty-inch stride. Make a portion of the march slightly up-hill, and last half-mile with necks back, chin in, chest out.
Letting shoulders come forward; common fault Letting shoulders come forward; common fault Incorrect position of neck and shoulders; very common fault Incorrect position of neck and shoulders; very common faultFIFTH DAY
Attention!
Arms Bend
Arms Cross
Shoulder-grinding (Moving hands in circle and backward)
Attention!
Stride Stand
Arms Cross
Balancing (On one foot—to right and left)
Crouch (Quarter-bend)
Mark Time
Mark Time on Toes
Faster
Attention!
Stepping
Deep Breathing
Hike or Outdoor Work
Walk a mile and a quarter, column of twos. Insist on thirty-inch stride, but put shorter men in front. Make a little stiffer grade. No more talking in ranks. Insist upon necks back, chins in, and chests out all the way.
SIXTH DAY
Attention!
Arms Bend
Arms Wing
Arms Fling
Arms Cross
Shoulder-grinding
Attention!
Stride Stand
Arms Cross
Balancing (On one foot—to right and left)
Body-turning
Crouch (Quarter-bend)
Attention!
Mark Time
Mark Time on Toes
Faster
Running in Place
Stepping
Deep Breathing
Hike or Outdoor Work
Bring men into company line and "count off." Explain "squad" formation. March mile and a quarter in column of squads. Take a stiffer grade. No talking in ranks. Keep to thirty-inch stride and give it a regular beat. No sloppiness. Make it a firm, steady march, and keep urging the men to breathe deeply and steadily.
SEVENTH DAY
Attention!
Right Face
Left Face
About Face
Repeat
Attention!
Balancing (On one foot—to right and left)
Stride Stand
Heel-raising
Body-bending Sideways
Mark Time
Mark Time on Toes
Faster
Running in Place
Stepping
Deep Breathing
Hike or Outdoor Work
Company formation. Count off. "Squads Right—March!" Mile and a quarter. Silence in ranks. Erect carriage. Hips back. Deep breathing. Steady thirty-inch stride. Stiff incline. No lagging, but take it much the same as on the level. On the way, in some five minutes after the grade has been covered, give them "Double Time" for about twenty steps.
EIGHTH DAY
Attention!
Right Face
Left Face
About Face
Repeat
Attention!
Arms Cross
Balancing (On one foot—to right and left)
Stride Stand
Crouch (Quarter-bend)
Attention!
Arms Cross
Arms Stretch
Palms Front
Bring Arms Downward and Backward
Mark Time
Mark Time on Toes
Faster
Running in Place
Stepping
Deep Breathing
Hike or Outdoor Work
Company formation. Count off. "Squads Right—March!" While marching explain to them "To the Rear—March," and have them do it three or four times. Distance mile and a half, with same hill work as before. Give them "Double Time" for twenty steps twice during the march.
NINTH DAY
Attention!
Forward—March (Three steps and come to "Attention!")
Same Steps Backward
Same Steps Sideways
Make Complete Square (Three steps forward, three to the right,
three backward, and three to the left)
Hips Firm
Neck Firm
Body Prone
Body Backward Bend
Body Sideways Bend
Mark Time
Mark Time on Toes
Faster
Running in Place
Stepping
Deep Breathing
Hike or Outdoor Work
Get some bars of iron, one inch in diameter and three feet long. They should cost fifty cents apiece, and weigh about eight pounds. Give half the company these bars to carry, and at the middle of the hike transfer them to the other half to bring home. Distance mile and a half. No "Double Time." Carry the bars by the middle in the hands, and then for a time behind the back and through the elbows, with the hands in front.
TENTH DAY
Attention!
Arms Cross
Body and Knee Bend, turning on Hips and touching Floor with Hand
(First one and then the other. The right hand on bending right knee
and the left hand on bending left knee).
Attention!
Hips Firm
Neck Firm
Body Prone
Body Backward Bend
Attention!
Stride Stand
Arms Cross
Balancing (On one foot—to right and left)
Crouch (Quarter-bend)
Attention!
Mark Time
Mark Time on Toes
Faster
Running in Place
Attention!
Stepping
Deep Breathing
Hike or Outdoor Work
Carry bars, distance mile and a quarter, every man carrying his bar all the way. "Double-time" them once during march for twenty steps. Insist on erect carriage all the way, with neck back against collars.
Part II THE DAILY DOZENWe may now consider the question of time-saving for those who may be obliged to largely forego pleasurable exercise and who yet desire to keep fit and well in spite of this deprivation.
There are two divisions in this class, as may be shown in the case of the present world war. The first class embraces all the men in active service, with two subdivisions—officers who are over forty and officers and privates who are under that age. The second class comprises the men (and women, too, for that matter) who, unable to do service at the front, must support the troops in various ways behind the lines. It is said that it takes five men behind the line to support one man at the front, and, judging from the pressure that already has come upon our people, this is manifestly not an incorrect statement. These reserves must be kept in good physical condition, and with this end in view the writer has prepared a modified form of setting-up exercises which has been tested out with large numbers in actual practice.
These exercises are intended to prepare the younger men for the more strenuous training which they are to undergo later; in the case of the older men, they are to be
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