Dumb-Bells
Most boys know the form and appearance of dumb-bells, and probably have some ideas of using them, but a few directions and illustrations will benefit them. Nor would we exclude girls from the practice in moderation. A light pair of "bells" used every morning after the bath will have a wonderful effect in bracing and strengthening the muscles and in giving elasticity to the figure. It is a great mistake to commence with heavy dumb-bells. For a boy a pair weighing three or four pounds will be sufficient, and this weight can be increased as the pupil gets stronger. Another hint which boys should bear in mind is this--a useful one in all exercises--never attempt too much at one time. You will only get exhausted, and though the novelty of the practice and energy will carry you through, you will feel the evil effects next day. In this, as in everything else, be moderate. Half an hour or a quarter of an hour at first will be sufficient. There are numerous exercises with the dumb-bells. We will give the principal ones:-- Exercise I. Stand erect firmly, heels close together, the elbows back. Lift the bells and from the chest raise them as high as the arms will reach. Then bring them down again and up together and afterwards alternately to the arm-pits. Repeat.
Exercise II. Take the bells and leaning forward, from the waist, drop the right arm to the full extent, at the same time holding the left bell up to the chest. Do likewise with left and right arms. Then leaning sideways, raise and lower the dumb-bells right and left alternately, both arms fully extended diagonally. The arms may also be extended full in front as if striking a blow. Exercise III. Seize the bells firmly and extend the arms, as far as possible, in a line with the shoulders. From this position bring the hands together in front and then to the back to touch if possible--arms being all the time extended straight from the shoulders. Repeat.
Exercise IV. Circle the bells by swinging first one and then the other, and then both, with extended arms backwards and forwards, and then round the head. Exercise V. Extend the arms in front--bring them back to the chest--the bells hugged almost to the breast--from that position strike sharply out opening the arms as widely as possible, and then bring the arms round to front again. Repeat.
The above are some of the most usual exercises, but the pupil can soon become proficient if he will practise. Remember the head should be erect, the chest expanded, the heels together, the body upright. No stooping or slouching habits can be tolerated.
From DUMB-BELLS the pupils may go through a course of Bar-exercise, or French Dumb-bells or Bar-bells.