Gymnastics and Bicycling
Contents
- Introduces the modern bicycle as a means of healthful locomotion and gives the beginner practical instruction in balancing, mounting, steering, pedalling and selecting a well-built machine.
- Explains the rationale of training the body through diet, skin care and exercise of the lungs, drawing on Greek and Roman practice to keep the system in sound condition.
- Describes elementary free-standing movements and positions for suppling the legs, arms and trunk without the use of any apparatus.
- Covers the principal forms of jumping, including the wide or horizontal jump, jumping from a height, the high jump and the running jump.
- Treats walking and running as natural exercises, describing the slow, moderate and quick paces, the gymnastic step, and the art and technique of foot-racing.
- Introduces the gymnastic exercises performed with portable implements chosen to give the body the greatest suppleness and vigour.
- Explains how to leap a space using a pole, both from a standing start and with a run, gradually increasing the distance cleared.
- Describes the dumb-bell and a series of exercises for raising and swinging the weights to strengthen the arms and shoulders.
- Explains the use of the Indian clubs for developing the muscular power of the arms, shoulders, chest and wrists, and for making the rider ambidextrous.
- Describes the contest of twirling and throwing the iron bar, with instruction on holding and hurling it while keeping it vertical.
- Introduces the numerous and varied gymnastic exercises performed with the aid of fixed apparatus commonly found in gymnasiums and playgrounds.
- Describes exercises hanging from the suspension bar to develop the muscular power of the chest, arms and shoulders.
- Explains a graduated series of exercises ascending and descending the wooden ladder using the hands and feet in various ways.
- Gives instruction in climbing and descending knotted and naked ropes, masts and poles as aids to strength and agility.
- Describes exercises on the parallel bars, including supporting and swinging the body, travelling along the bars, balancing and vaulting.
- Describes a series of exercises on the trapeze for developing the chest and strengthening the wrists and shoulders, to be perfected by practice.
- Describes the pole-and-rope apparatus called the giant stride, on which performers swing themselves round in great strides without touching the ground.
- Discusses rowing as a healthful exercise, analysing the mechanics of a good stroke and offering practical advice on style and technique.
- Treats swimming as an exercise that strengthens the body, explaining how to gain confidence in the water and the proper actions of the arms, legs and feet.
- Praises cricket as the national game of England and an excellent means of exercise and training, reflecting on its history and spread to other countries.
- Outlines the system of gymnastics practised in the army, including exercises in marching, leaping, vaulting, climbing, balancing and scaling walls to train soldiers.
- Offers general advice on the best times for practising gymnastics, judging the right amount of exercise, dress and precautions, and urges the value of public gymnasiums.