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This eBook from the Gutenberg Project consists of approximately 88 pages of information about Keeping Fit All the Way.

No. 5.  Attention! (Cross-Crouch!)

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.)

[Illustration:  Fig. 16.—­“Crouch,” Showing erect position of body and back]

No. 6.  Attention!

Heel-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.

No. 7.  Attention!

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.

[Illustration:  Fig. 17.—­“WingPosition, also back position ofCurl.”  Face should, however, be turned up]

FOOTNOTES: 

[Footnote 1:  This is the same movement as in the ordinary “Cross” position, except that the hands are kept clenched.]

CHAPTER VI

A TEN-DAY PROGRAM

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.

[Illustration:  Correct position of neck and shoulders in all reach exercises]

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

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