_No._ 4. When in the position described last, with the knee raised, throw the leg out in front, and straighten it before bringing the foot to the ground. This is part of No. 1.
_No._ 5. Stand as before. Now sink down slowly, as low as possible, raising the heels from the ground, knees bent at an angle, then rise again. Do this at least twenty times in succession. It will give it to you in the calves and thighs, but it is splendid exercise.
If you practise these exercises for about half an hour every day for a week you will be ready for the more advanced practice which we shall next describe.
The exercises described in the last section do not by any means exhaust the list of extension movements that can be practised. They are sufficient, however, to form a groundwork upon which the reader may begin. Many other exercises will readily suggest themselves to him during practice.
If he has a few friends who will join him in them, it will prove mutually advantageous, the exercises becoming much less monotonous by being performed in company. One should act as director, standing facing the others, and setting the exercises, counting aloud 1, 2, 3, 4, and so on.
This system is practised at all the large gymnasiums, the ‘Mass Exercise,’ as it is called, commencing the evening’s work, and forming a very pretty spectacle. This is notably the case at the German Gymnasium, King’s Cross, where frequently as many as 200 gymnasts, standing at arm’s length from each other and obedient to the word of command from the leader, who occupies a raised platform in front of them, go through the extensions in unison and perfect time. The effect is unique, and must be seen to be appreciated.
After having become accustomed to these movements, they may be practised with light dumb-bells.
The pupil having passed through the preliminaries, and moulded himself a little into shape, we now proceed to describe the exercises _with_ apparatus. Those on the ‘horizontal bar’ being among the most strengthening of gymnastic performances, and perhaps also the most varied and attractive, we shall treat of them first.
Almost every boy is familiar with this apparatus, but for the benefit of the few who may be in ignorance, we give a drawing of it (Fig. 1).