■BeS Scientific and Modical Books, and Minerals. A. E. FOOTE. M. D Philadelphia, Pa. SURGEON GENERAL'S OFFICE LIBRARY. a ____ A ; -/ Section, ._.„ t^-.v: ^vl^r ifl-'-'i *i-> ;•:,» j:.,' _j 1%> JB&ff THE NEW GYMNASTICS MEN, WOMEN, AND CHILDREN. TRANSLATION OF PROF. KLOSS'S DUMB-BELL INSTRUCTOR AND PROF. SCHREBER'S PANGYMNASTIKON. By DIO LEWIS, M. D., PROPRIETOR OP THE ESS% STREET GYMNASIUM, BOSTON. With Three Hundred Illustrations. "By no other way can men approach nearer to the gods, than by conferring health on men." — Cicero. THIRD EDITION. BOSTON: TICKNOR AND FIELDS 1862. Q7M I86Z Entered according to Act of Congress, in the year 1862, by DIO LEWIS, in the Clerk's Office of the District Court of the District of Massachusetts. TO THE GIRLS AND BOYS OF AMERICA, • WHOSE PHYSICAL WELFARE HAS BEEN THE STUDY OF HIS LIFE, THE AUTHOR MOST AFFECTIONATELY DEDICATES I PREFACE. Tins book describes and illustrates a new sys- tem of physical training. Like air and food, its exercises are adapted to both sexes, and to per- sons of all ages. The new system has been introduced into female seminaries with complete satisfaction. Its beautiful games, graceful attitudes, and striking tableaux, possess a peculiar fascination for gfc. Public classes, composed of adults of both sexes, elicit general enthusiasm. Children under three years of age are warmly interested, and improved in form and strength. The exercises are arranged to music, and when performed by a class,t#re found to possess a charm superior to that of dancing and other social amusements, while the interest increases with the skill of the performers. This system of exercises will correct drooping or distorted shoulders, malposition of the head, and many other common defects. Its author has been engaged many years in I* 5 teaching gymnastics. He began with a few simple exercises, and, making additions from time to time, has at length developed a very comprehensive system. Not one exercise is pre- sented which has not been proved by long and varied use, while hundreds have been devised and rejected. Although the author has enjoyed during more than twenty years the discipline of the medical profession, its suggestions have not been adopted unless fully justified by expe- rience in the gymnasium. Efforts are being made to disseminate a prac- tical knowledge of the new system. A college has been incorporated — the Boston Normal Institute for Physical Education, from which persons of either sex, after a full training, are graduated, with the honors of a legal diploma. It is the ardent hope of the author tirat his humble labors may contribute something to the beauty and vigor of his countrymen. 6 4 CONTENTS. Physical Education.........g Do Children require Special Gymnastic Training? . 10 Military Drills..........12 Music with Gymnastics........13 The Gymnasium..........14 Gymnastic Dress..........16 Bag Exercises...........18 Exercises with Rings.........28 Exercises with Wands.........42 Dumb-Bell Exercises.........59 Club Exercises..........87 Pin Running............S4 Games with Birds' Nests........96 The Arm Pull..........97 Gymnastic Crown..........99 The Shoulder Pusher........100 Free Gymnastics..........102 THE DUMB-BELL INSTRUCTOR FOR PARLOR GYMNASTS. I. History and Use of Dumb-Bells.....121 EI. Important Rules applicable to the Practice of Dumb- Bell Exercises........ . 124 in. Dumb-Bell Exercises without Change of Position, with Special Reference to the Development of the Arms and Upper Portion of the Body.....127 IV. Dumb-Bell Exercises with varied Positions, having Special Reference to the Development of the Lower Half of the Body........142 V. Restrictions in the Use of Dumb-Bells, to be ob- served by Invalids........159 VI. Series of Dumb-Bell Exercises for Ordinary, Every- day Use..........161 7 THE PANGY.MNASTIKON. * Introduction...........167 Special Claims of the Pangymnastikon .... 169 Description of the Pangymnastikon.....170 Uses and Value of the Pangymnastikon .... 172 Leaping Exercises..........236 Suggestions in Reference to the Use of the Pangymnas- tikon by Females......... 256 School Desks and Seats........261 The New Book-Holder.........263 Ventilation...........265 The Normal Institute for Physical Education . . . 269 The Blow-Gun and Spirometer......272 8 PHYSICAL EDUCATION. I have nothing to say of the importance of Physical Education. He who has not seen in the imperfect growth, pale faces, distorted forms and painful nervousness of the American People, enough to justify any and all efforts to elevate our physical tone, would not be awakened by words, written or spoken. Presuming that all who read this work are fully cognizant of the imperative need which calls it forth, I shall enter at once upon my task. My object is to present a new system of Gymnastics. Novel in philosophy, and practical details, its distin- guishing peculiarity is a complete adaptation, alike, to the strongest man, the feeblest woman, and the frailest child. The athlete finds abundant opportunities for the greatest exertions, while the delicate child is never injured. Dispensing with the cumbrous apparatus of the ordi- nary gymnasium, its implements are all calculated not only to impart strength of muscle, but to give flexible- ness, agility and grace of movement. None of the apparatus, (with one or two slight ex- ceptions,) is fixed. Each and every piece is held in the hand, so that any hall or other room may be used for the exercises. Public Interest in Physical Education. The true educator sees in the present public interest in physical education, a hope and a promise. m And now he is only solicitous that the great move- ment so auspiciously inaugurated, may not degenerate into some unprofitable speciality. • One man strikes a blow equal to five hundred pounds ; another lifts eleven hundred pounds ; another bends his back so that his head rests against his heels ; another walks a rope over the great cataract; another runs eleven miles in an hour; another turns sixty somersets without resting. We are greatly delighted with all these—pay our money to see them perform; but as neither one of these could do what either of the others does, so we all know that such feats, even if they were at all desirable, are not possible with one in a thousand. The question is not what shall be done for these few extraordinary persons. Each has instinctively sought and found his natural speciality. But the question is, what shall be done for the mil- lions of women, children and men, who are dying for physical training? My attempt to answer this mo- mentous question will be found in this work. DO CHILDREN REQUIRE SPECIAL GYM- NASTIC TRAINING? An eminent writer has recently declared his convic- tion, that boys need no studied muscle culture. "Give them," he says, "the unrestrained use of the grove, the field, the yard, the street, with the various sorts of apparatus for boys' games and sports, and they can well dispense with the scientific gymnasium." This is a misapprehension, as is easy to convince all, who are disposed to think ! With all our lectures, conversations, newspapers, 10 • and other similar means of mental culture, we are not willing to trust the intellect without scientific training. The poorest man in the State demands for his children the culture of the organized school; and he is right. An education left to chance and the street, would be but a disjointed product. To insure strength, patience and consistency, there must be methodical cultivation and symmetrical growth. But there is no need of argument on this point. In regard to mental training, there is, fortunately, among Americans, no difference of opinion. Discriminating, systematic, scientific cul- ture, is our demand. No man doubts that chess and the newspaper furnish exercise and growth ; but we hold, and very justly too, that exercise and growth without qualification, are not our purpose. We require that the growth shall be of a peculiar kind—what we call scientific and symmet- rical. This is vital. The education of chance would prove unbalanced, morbid, profitless. Is not this equally true of the body ? Is the body one single organ, which, if exercised, is sure to grow in the right way? On the contrary, is it not an exceed- ingly complicated machine, the symmetrical develop- ment of which requires discriminating, studied manage- ment? With the thoughtful mind, argument and illustration are scarcely necessary; but I may perhaps be. excused by the intelligent reader for one simple illustration. A boy has round or stooping shoulders : hereby the organs of the chest and abdomen are all displaced. Give him the freedom of the yard and street—give him marbles, a ball, the skates 1 Does any body suppose he will become straight ? Must he not, for this, and a hundred other defects have special, scientific training? There can be no doubt of it! Before our system of education can claim an approach to perfection, we must have attached to each school a Professor, who thoroughly comprehends the wants of the body, and knows practically the means by which it may be made symmetrical, flexible, vigorous and enduring. MILITARY DRILLS. Since we have, unhappily, become a military people, the soldier's special training has been much considered as a means of general physical culture. Numberless schools, public and private, have already introduced the drill and make it a part of each day's exercises. But this mode of exercise can never furnish the muscle culture which we Americans so much need. Nearly all our exercise is of the lower half of the body—we walk, we run up and down stairs, and thus cultivate hips and legs, which, as compared with the upper half of the body, are muscular. But our arms, shoulders and chests are ill-formed and weak. What- ever artificial muscular training is employed, should be specially adapted to the development of the upper half of the body. Need I say that the military drill fails to bring into varied and vigorous play the chest and shoulders ? In- deed in almost the entire drill, are not these parts held immovably in one constrained position ? In all but the cultivation of uprightness, the military drill is singularly deficient in the requisites of a system of muscle training, adapted to a weak-chested people. The exercises employed to invigorate the body, 12 should be such as are calculated to make the form erect, and the shoulders and chest, large and vigorous. Dancing, to say nothing of its almost inevitably mis- chievous concomitants, brings into play chiefly that part of the body which is already in comparative vigor, and which, besides, has less to do directly, with the size, position and vigor of the vital organs. Horse-back exercise is admirable, and has many peculiar advantages which can be claimed for no other training, but may it not be much indulged, while the chest and shoulders are left drooping and weak ? Skating is graceful and exhilarating, but to say noth- ing of the injury which not unfrequently attends the sudden change from the stagnant heat of our furnaced dwellings to the bleak winds of the icy lake, is it not true that the chest muscles are so little moved, that the finest skating may be done with the arms folded ? I suggest these thoughts for the intelligent reader, and then take the liberty to request his careful exam- ination of the "Ring" and other exercises which appear in this work. Are they not completely adapted to the obvious necessities of our bodies ? MUSIC WITH GYMNASTICS. A party may dance without music. I have seen it done. But the exercise is a little dull. Exercises with the upper extremities are as much improved by music as those with the lower extremities. Indeed with the former there is much more need of music, as the arms make no noise, such as might secure concert in exercises with the lower extremities. A small drum, costing perhaps $5, which may be used as a bass drum, with one beating stick, with o 13 which any one may keep time, is, I suppose, the sort of music most classes in gymnastics will use at first. And it has advantages. While it is less pleasing than some other instruments, it secures more perfect concert than any other. The violin and piano are excellent, but on some accounts the hand-organ is the best of all. Feeble and apathetic people, who have little courage to undertake gymnastic training, accomplish wonders under the inspiration of music. I believe five times as much muscle can be coaxed out, under this delightful stimulus, as without it. THE GYMNASIUM. The gymnasium must not be cold, but should be well ventilated. The best plan is to raise it to 65 or 68, and when the class begins, drop the upper sash of the windows, raising them again when the teacher an- nounces a period of rest. It is a common mistake to suppose that the gymnast should exercise in a cold room until he is warm. It is not difficult to accomplish this, but cold air is un- favorable to the development of muscle. My own rule is to make the hall as warm as for a lecture, and then open the windows freely during the exercise. The floor of the gymnasium should be marked as shown in the cut. The lines must be about fifty-five inches apart, both lengthwise and crosswise of the room. The feet must have exactly the relations ex- hibited in the cut. A large piece of tin, cut out in the shape of a pair of feet, and laid on the floor at the right points, may be used with a stencil brush, to make the marks. The painters will furnish a black paint which contains no oil. It is very little trouble to mark a floor in this way. 14 <<<<<<<< <<<<<<<< <<<<<<<< <<<<<<<< <<<<<<< With a floor thus marked, you have to make no ex- planations, either in regard to the position of each pu- pil on the floor, or the attitude of the feet, and you are sure to avoid all accidents. It is very difficult to keep the floor of a gymnasium sufficiently clean, but it is better to refrain from gym- nastic training altogether, than to expose the lungs of the pupil to a cloud of dust. Complete gymnastics involve much foot stamping, designed to invigorate the circulation in our feet and legs, which are generally cold No feature of the exercises is more important. How shall freedom from dust be secured ? In my own gymnasium, I have the floor cleansed with water three times a week. Scattering damp saw dust over the floor and sweeping it off, has been resorted to with satisfaction. But if the floor have many cracks, they fill with dust, which the stamping will not fail to bring out. In such a case it is well to fill the cracks with wax, which, being melted, can be filled in with little difficulty. When the wax has been thoroughly cleansed from the upper surface of the boards, it will not work up from the cracks and make the boards slippery. GYMNASTIC DRESS. The accompanying cuts present good illustrations of the costume worn during the performance of the New Gymnastics. The most essential feature of the dress is perfect liberty about the waist and shoulders. The female costume may be never so short, if the waist or shoulders be trammelled, the exertions will serve no good purpose. If the arms can be thrust perpendicu- larly upward without drawing a quarter of an ounce on the dress, the most vital point has been secured. 16 It is made very loose about the waist and shoulders, worn without hoops, but with a thin skirt as near the color of the dress as possible, and only stiff enough to keep the outside skirt from hanging closely to the legs. This skirt should be fastened to the belt of the dress so that it will not hang below the dress when the arms are raised. The present style of Garibaldi waist is very beauti- ful. It is particularly appropriate for gymnastics, as it allows the freest action of the arms and shoulders. But to permit this waist to fall over the belt, which is its peculiar feature, the belt is usually made tight enough to keep it in its position. This is wrong. But- tons should be placed on the inside of the belt, the same as on gentlemen's pants for suspenders, and the same kind of suspenders should be worn. In this 2* 17 way the belt may be very loose, and yet being sup- ported over the shoulders, it will remain in its proper position. It will be observed the gentlemen's dress has no belt. The jacket is buttoned to the pants, as is the fashion with small boys. The tailor will easily manage to conceal the buttons. The dress about the shoulders should be very loose. The pants must be loose, and may be fastened at the knee, as in the Zouave dress, or worn down to the ankle. At all seasons of the year the material should be flannel. The shoe I am in the habit of wearing is low quar- tered, fastened with a strong buckle, and the bottom is covered with a layer of rubber. In many of the diffi- cult feats the foot is apt to slip, unless the rubber is added. A majority of my pupils simply remove their coats and exercise in the street dress, but the garb I have described, has signal advantages. BAG EXERCISES. The use of small bags filled with beans, for gymnas- tic exercise, was suggested to my mind six years since, while attemptmg to devise a series of games with large rubber balls. Throwing and catching objects in cer- tain ways, requiring skill and presence of mind, affords not only good exercise of the muscles of the arms and upper half of the body, but cultivates a quickness of eye and coolness of nerve very desirable. Apprecia- ting this, I employed large rubber balls, but was con- stantly annoyed at the irregularities resulting from the 18 difficulty in catching them. When the balls were but partially inflated, it was observed the hand could better seize them. This at length suggested the bean bags. Six years' use of these bags has resulted in the adoption of the following, as the best size and shape : The material is a strong bed-ticking. Bags for young children should be, before sewing, seven inches square; for Indies, nine inches ; for ladies and gentle- • men exercising together, ten inches; for gentlemen alone, twelve inches. Sew them with strong linen or silk thread, doubled, nearly three quarters of an inch from the edge, leaving a small opening at one corner to pour in*the beans. Fill the bags three quarters full, and they are ready for use. If used daily, once in two weeks they should be emptied and washed. To allow them to be played with after they are soiled, is pretty sure to furnish much dust for the lungs of the players, beside soiling the hands and clothes. There cannot be too much care exercised in regard to this point of clean- liness. Before the beans are used the first time, they should be rinsed with water until it runs from them quite clean, when they must be dried ; and every month or two afterwards this cleansing should be repeated. The dirty carelessness with which these bag exercises are generally managed, makes them a positive nuisance. Premising this indispensable preparation and care of the bags, I shall now proceed to give those exercises which I have found best adapted to schools and the gymnasium. Fig. 1, represents a series of hoops lashed between two strong ropes, and stretched a- cross the room, 19 ex xxx> the ropes fastened on one side of the room into staples, and on the other running through pulleys. By these means the ropes may be drawn very taut. It is well to fasten the staples and pulleys into slides, that the altitude of the hoops may be altered, for persons of dif- ferent ages. Nearly all the exercises with bags arg greatly im- proved by throwing them through the hoops. It will be observed the cuts represent the players as throwing the bags quite#high. This has reference to the hoops. But the bags may be thrown between^he players without the hoops. Wr Figure 2. Figure 3. No. 1. Arrange yourselves in two classes. Classes face each other, six feet apart. Members of one class will each have a bag. The other class will have no bags. Each person will play with the one standing exactly opposite. Hold the bags under your chins. {Fig. 2.) When I give the word, each couple is to throw its bag backward and forward ten times, count- 20 ing both ways. At the beginning of this and the following exercises, the leader will announce how many times the bag is to be thrown. Each couple will play as rapidly as possible, and as each finishes, the two players will hold up their hands, and cry out the number in a loud voice. Now ready ! One, two, three !! The bag is always to be thrown from the chest, never to be tossed from the lap. No. 2. Same as the last, except the bag is thrown and caught with the right hand. The position is well shown in Fig. 3. No. 3. Same as the last, but with the left hand. When the right hand throws, the partner's right hand must catch, and so with the left. Figure 4. Figure 5. No. 4. In this one, the bag is thrown with both hands, from the position seenjn Fig. 4. No. 5. Same as the last, except the bag is thrown with the right hand, as shown in Fig. 5. The unoc- cupied hand in this and all other single-handed bag exercises is to be held on the corresponding side, with the arm akimbo. No. 6. Same as the last, except with the left hand. No. 7. The bag is to be thrown over the head from the position seen in Fig. 6. No. 8. To be thrown from the position seen in Fig. 7, with the right hand. The one who catches must re- ceive it, while the left hand grasps the arm in the same way. Figure 7. Figure 8. Figure 9. No. 9. Same as the last, only using the left hand. No. 10. Standing with your right side toward your partner, hold the bag on the point of the elbow, being sure to keep the fore-arm vertical; (Fig. 8J throw from this position the number of times announced by the leader. To be caught in the hands. No. 11. Same as the last, except the leftside is turned, and the bag is thrown from the left elbow. No. 12. Hold the bag as represented in Fig. 9, and toss to your partner. He will of course return it in the same manner to you, and thus it will be tossed 22 backward and forward the number of times indicated by the leader. As in all the other exercises thus far given, each couple upon reaching the indicated num- ber, will hold up their hands and cry out that number in a loud voice. No. 13. Turning your right side to your partner, throw from the position represented in Fig. 10. Your partner catches the bag, standing in the same attitude*. Figure 10. Figure 11. Figure 12. No. 14. Same as the last, except you turn your left side to your partner, and throw with the left hand, either without bending the knees, as seen in Fig. 11, or bending them, as seen in Fig. 10. No. 15. Again turn your right side to your part- ner, and throw the bag from the position seen in Fig. 12. No. 16. Same as the last, except turning the left side, you throw with the left hand. No. 17. Turn your back to your partner, and bend backwards, so that you can see him. He bends back, so that he may see you, and then you throw the bag to him as represented in Fig. 13. Always cry ready! that he may not be kept waiting too long in an uncom- fortable position. No. 18. Face your partner, and throw from the position represented in Fig. 14, holding the bag on the back of the hand. No. 19. Same as the last, except the left hand is employed. Figure 13. Figure 14. Figure 15. No. 20. Face your partner, and throw the bag around the back and over the opposite shoulder, as shown in Fig. 15. No. 21. Same as the last, except you use the other hand. No. 22. Each couple having ten bags; you throw to your partner, and he catches as many as he can hold, folding his arms. (Fig. 16.) This one will not ordi- narily be played in class, as the number of bags will scarcely be sufficient. No. 23. The two classes will stand as represented in Fig. 17. Place ten bags on a chair or box at the 24 feet of the first player of each class. The leader gives the word, one, two, three! and the two classes compete in passing the bags over their heads backwards, to the foot of the class, when they whirl round and imme- diately pass them back. The class which has the entire ten on the chair or box at its head, first, counts one in the game. It is usual to make the game three, five, or ten. Figure 16. Figure 17. No. 24. Let the two classes face each other again, and pass the bags as in the last, except that they are carried along in front and as high as the chest, being careful not to stoop forward. No. 25. Let the bags be all placed at the head of one of the classes. We will call this class No. 1; the other class No. 2. The first player in class No. 1, throws a bag to the first player in class No. 2, who throws it back to the second player in class No. 1, who throws it back to the second player in class No. 2, who, in turn, throws it to the third player in class No. 1, and so on, working it down to the foot of the class. o 25 But one bag is not allowed to make the trip alone ; all follow, one after another, in rapid succession. In this game, the bags are all thrown from the chest with both hands, as represented some pages back, in No. 1, of the bag exercises. No. 26. The whole company may now be divided into trios, each trio playing with three bags, as repre- sented in Fig. 18. Each one throws the bag to the player at his right hand, and at the same time catches the bag thrown from the player at his left. Figure 18. To secure the proper distance between the players for this game, they should take each other by the hands, and pulling hard, they will have the right positions. Each player must look constantly at the one from whom he receives the bags, and never for a moment at the one to whom he throws. If they forget this rule, the bags will soon fall to the floor. No. 27. Same as the last, except the bags are passed the opposite way. 26 No. 28. The company is again divided into couples, and each couple plays with two, three, four, or more bags. A throws a bag with Ms right hand to B, who catches it with his left hand, and immediately changing it to his right, throws it back to A, who catches it with his left, and who changing it to his right, throws it back again to B. (Fig. 19.) Two, three, four, or five bags can be made to perform this circle between two players at the same time. Figure 19. The bags, in this as in all the other bag exercises, except one, should be thrown and not tossed. No. 29. Same as the last, except the bags are thrown with the left and caught with the right hand. No. 30. Now the players will stand in two classes again, the classes to be six feet apart, and the players in each party to be six feet from each other. Place six bags on a chair at the head of each class. Upon the word one, two, theee 1 the first player in each class seizes a bag and runs with it to the second player, who carries it to the third, who in turn rushes to the fourth, and so on to the foot of the class. But one bag is not allowed to make the journey alone. One at a time, the whole six are hurried onward. Instantly and with- out any signal they are sent back to the head of the class in the same order. The class which has its six bags on the chair at the head of the class first, counts one in the game. EXERCISES WITH RINGS. This series of exercises is entirely new, and beyond all comparison, the best ever devised.' Physiologists and Gymnasts have everywhere bestowed upon it the most unqualified commendation. Indeed it is difficult to conceive any other possible series so complete in a physiological point of view, and%o happily adapted to family, school, and general use. If a man were as strong as Sampson, he would find in the use of these rings, with another man of equal strength, the fullest opportunity to exert his utmost strength; while the frailest child, engaged with one of equal strength, would never be injured. There is not a muscle in the entire body which may not be brought into direct play through the medium of the rings. And if one particular muscle, or set of muscles is especially deficient or weak, the exercise may be concentrated upon that muscle or set of muscles. Wherever these rings are introduced they will obtain the highest favor and awaken the most earnest enthu- siasm. The ring is generally turned from cherry wood, and when finished measures six inches in diameter, while the body is one inch thick. It should be highly polished, 28 Figure 1. especially on the inner part. Fig. 1 gives a good idea of the ring. No. 1. Stand- ing in the position represented InFig. 2, the end of the right toe against the right toe of your partner, the toes meeting on a straight line drawn through the entire hall, on which all the players stand, and pla- cing the left foot at right an- gles with the right foot, as seen in the figure ; pull hard and twist the right arm hard from right to left and left to right ten times, keeping time to the music. Be careful in this, as in all other exercises with the ring to draw the shoulders well back and keep the head erect. No. 2. Same as the last, Figure 2. but using the left hand with the left foot forward. No. 3. Join both hands with two rings, and place the right toe against your, partner's right toe as in No. 1, being sure to keep the foot which is behind at right angles with the one in front, (which I may say here, is to be looked after with much care through this 3* 29 Fisnire 3. whole series, whenever it is possible,) then pull hard, ten times, and twist the arms, keeping time to the musie. No. 4. Exactly the same as the last, but with the left foot forward. No. 5. Without letting go the rings, turn back to back, place the outside of your left foot against the same of your partner, in the same way you would push against the wall of the room, i and pulling hard in the posi- tion represented in Fig. 3, twist hard ten times, keeping time to the music. No. 6. Same as the last, but with the right foot behind. No. 7. Turn face to face, raise the hands as high as you can over the head, and standing about two feet and a half apart, bring the rings down to the floor without bending the knees, as represented in Fig. 4, ten times, and all the following exercises ten times. In the performance of this you must not bend the elbows, which you can avoid doing by carry- ing the rings outward at each side. (In the ring exercises, when your pupils, standing their faces to- ward each other, turn their backs, see that they do not let go the rings.) No. 8. Standing as in the last exercise, but only 30 Figure 4. two feet apart, place the rings in the position seen in Fir. 5. Now as the arms on one side rise, the arms on the other side fall, keeping time to the music. Be careful not to bend the arms at the elbows, which of course can f>e prevented in this as in many other exer- cises, by carrying the hands out- ward at the side. In this exercise a good deal of force should be used, so that when the ring is car- ried up on one side, it goes far be- yond the perpendicular line, the bodies of the players bending freely. No. 9. Same as the last, ex- cept the two rings go up and down simultaneously. No. 10. Standing as in the last two exercises, the hands hang- ing down as low as may be, and keeping them in the same relation to each other, swing them from side to side as far as you can. No. 11. Same as the last, except that instead of wisnging the hands from side to side, they make a com- plete circle, being carried over the head as well as down between the bodies*of the players. No. 12. Same as the last, except the circle is made the opposite way. No. 13. Back to back, as seen in Fig. 6, thrust the rings up with great force, each player keeping his two arms exactly parallel. No. 14. From the same position seen in Fig. 6, thrust the rings out side wise, as in all the other exer- cises, ten times. Figure 6. No. 15. Same as the last, except the rings arc thrust downward by the hips. No. 16. The last three, con- secutively, ten times. No. 17. Take tlie position seen in Fig. 7 ; your partner the same. The inside of your left foot to the inside of his left. Draw your left hand as far back past your left side as possible, drag- ging your partner's right hand after it. At the same time he has done the same thing with his left. Do the same with your right hands. And so continue to alternate. Do this strongly, pushing your hand past your partner's side as far as possible, at the same time pulling his hand as far past yours as possible. No. 18. Same as the last, except the right foot is for- ward. Be sure in this as in all others, that your two feet are at right angles. No. 19. Same as the last two ^except the feet go with die hands. When you thrust your right hand forward, the right foot goes forward too. When the left hand goes for- B ward, the left foot goes with it. If this be well done, the feet and hands making long sweeps to the music, it not only presents a fine, animated 32 Figure 7. Fisrure 8. appearance to the spectators, but brings all the muscles of the body and limbs into fine play. No. 20. Back to back, touching each other's heels. Each lunge out with the right foot in the direction the toe points, the feet being at right angles, and raise the hands over the head so they touch, thus reaching the position seen in Fig. 8. Now back, heels together, arms at the side, lunge out with the left feet in the same way, and thus alternate, keeping time to the music. No. 21. Standing as represented in-Fi^. 9, your partner the same, with the inside of his left foot to the inside of your left foot, and holding the rings as shown in the figure, push them vigorously toward your partner, simultaneously thrusting them past his body as far as possible. He pushes them back in the same manner, and so on. No. 22. Same as the last, except the right foot is pushed forward, instead of the left. No. 23. Stand back both step out sidewise in 33 Figure 9. to back, heels all together; Figure 10. the same direction as far as you can reach, and at the same instant raise the hands on the same side as high as you can, then re- turning to the upright .position, hands by your sides, charge out at the other side in a similar manner. When this has been done both ways, as in every other exercise, ten times ; the leader cries "alternately," and you continue to charge sideways as before, only in oppo- site directions as represented in Fig. 10. No. 24. Standing face to face, two feet apart, charge sideways as in the last exercise, and as seen in Fig. 11. In alternation with this, charge the opposite way. After the regular number of times, the teacher cries ' 'alternately," and you charge out sideways with your right feet in opposite ways, as seen in Fig. 12 ; al- ternate with the left feet. No. 25. Standing back to back, charge, your faces both in one direction, with bodies fronting the same, as shown Figure 11. in Fig. 13. When the teacher 34 cries "change!" you must change sides with each other? still facing in the same direction. Keep time to the music with your feet, when changing sides, and as soon as you make the change, go on with the charging, using of course, the other hands and feet. No. 26. Joining only with . your right hands, and standing apart far enough to make the arms straight and horizontal between you, charge as seen in Fig. 14; the left hand and foot the same. Figure 12. ' Figure 13. Fi°ureU- No. 27. Joining with both hands, charge right and 35 left alternately, each time, as represented in Fig. 14. No. 28. Stand, each with his own heels together, as* seen in Fig. 15, and perform the exercise exhibited in the figure. As the hands on one side go up, the hands on the other go down. So alter- nate the regular number of times, when you will do the same simul- taneously, the hands on both sides rising and falling together. No. 29. Standing as seen in Fig. 16, except that the inside of the right foot should be exhibited as pressing against the inside of your partner's right foot, you draw back Fid Figure 32. CLUB EXERCISES. The more difficult club exercises are not practicable in class drills. For this reason I introduce only a few of the more simple, such as can be easily adapted to music and used in classes. Such slow tunes as the Marseilles, are the best for exercises with the clubs. The clubs for men, if made of hard wood, should be about eighteen inches long, and three or four inches in diameter. Women and children will adopt smaller ones. The floor should be so marked that the per- formers may, with certainty, occupy positions securing them against injuries from each other's clubs. If this be neglected a contusion of the knuckles, elbow, or head may greatly mar the pleasure of the lesson. No. 1. The clubs hang at the sides, each hand grasping firmly, being careful not to push the index fin- ger toward the body of the club, but keep it close with the rest of the hand. First raise the right arm as the left is represented in Fig. 1, five times. Same with the left. Then alternately and simultaneously, each five times. Let it not be forgotten that in every exercise where it is possible, the right arm performs the feat first, then the left, then the two arms alternately, and last of all simultaneously. In each case the feat is to be executed five times. If the Figure 1. teacher would make these exercises interesting and use- ful, .he must insist upon the greatest accuracy. When the word of command is li horizontal" the club must be held exactly horizontal. When the word is ''perpen- dicular," it should not vary from the perpendicular half an inch. In nearly all club exercises the arms must not be bent at the elbow. This point is very important, and very difficult to enforce. No. 2. Raise the right arm and club as represented in Fig. 1. Left the same, etc. No. 3. Holding the right Figure 2. g3 as the left is represented in Fig. 2, carry it directly upward until it is perpendicular. Left the same, etc. No. 4. Holding the right as it is represented in Fig. 1, carry it directly upward sidewise until it is per- pendicular. Left the same. etc. No. 5. Right club should hang by the right leg. Carry it upward directly in front, until it is perpendic- ular oyer the shoulder. Left the same, etc. No. 6. Right club hang by the side of the right leg. Carry it directly upward sidewise until perpendic- ular over the shoulder. Left the same, etc. No. 7. Perform the right arm exercise of No. 2, and the left of No. 1, alternately and simultaneously. No. 8. Execute the right of No. 3, and the left of No. 2, alternately and simultaneously. No. 9. The right of No. 4, and the left of No. 3, alternately and simultaneously. No. 10. The right of No. 5, and the left of No. 4, alternately and simultaneously. No. 11. The right of No. 6, and the left of No. 5, alternately and simultaneously. .No. 12. Hold the two clubs as the left is repre- sented in Fig. 2, without moving the arms, but simply by bending the wrist, and with a slow motion lay the right club down on its own arm. As it is carried back bring the left one down, and then work the two simul- taneously. No. 13. Hold the arms horizontal at the sides, as the right arm is shown in Fig 1, and execute the same exercise as in No. 12. No. 14. Holding the two arms horizontal in front, and the clubs perpendicular, let the clubs fall sidewise, both to the right, until they are horizontal; then to g* 89 the left, and so alternate five times." Now let them fall toward each other, then from each other, and so alternate five times. No. 15. Hold the arms horizontal at the sides, and execute the same exercise as in No» 14. No. 16. Arms horizontal in front, clubs perpendic- ular. Now carry the two arms in the horizontal plane, without bending the elbows, backward as far as possi- ble. (Fig. 3.) Halting touch the farther ends of the clubs on the back of the neck. Carry them out again to the position seen in -Fig. 3. Now let the farther ends of the clubs touch at the nose. Carry them back again to Fig. 3 position. Let them fall backward, so that they hang down vertically, (Fig. 4.) but without moving the arms other than with a twisting motion. In this the hands must not be allowed to give way on 90 the handle, but must grasp firmly. To reach this vertical position of the clubs as they fall be- hind, it is necessary to bend the back consider- ably. Raise the clubs again to Fig. 3 position, and aUow them to fall again, but this time for- ward, and until they reach the vertical posi- tion. Thus alternate between the fall backward and forward, five times, and end by bringing the clubs to the hanging position by the side of the legs. Figure 4. Figure 5. Figure 6. No. 17. Hold the clubs as represented in Fig. 5. Carrv their farther ends directly upward as far as you J 91 can reach them, and let them fall behind upon the shoulder blades. Thus alternate five times, or, if you please, fifty times. No. 18. Hold the clubs as represented in Fig. 5, except they should be the other end up. Push the right one directly off the shoulder backward, and bring- ing it down by the side, raise it until it is horizontal in front. Now while this one is returning in the same track to the place of beginning, let the left one perform the same journey. And so alternate five times. No. 19. Beginning as in No. 18, thrust the arms upwards and sidewise as seen in Fig. 6, and bringing them close down by the legs in front, carry them com- pletely around the back, letting them faU down as far as possible and bring them to the chest, in the beginning position ; thrust them up and out on the other side of the body, and carry them around the body the other way. Alternate five times. Figure 7. 92 No. 20. Holding the clubs as represented in Fig. 7, one exactly in front, the other behind, and both hori- zontal ; carry them directly upward, and as they pass each other over the head they should be not more than one foot apart. Upon reaching the horizontal, the clubs, as will be seen, are exactly reversed. Be care- ful in this exercise not to bend the elbows or wrists. Continue five times. Figures. No. 21. Holding the body, arms and clubs, as seen in Fig. 8, reverse the arms five times. If elbows or wrists be bent the exercise is lost. No. 22. Holding the right club as represented in Fi°-. 2, and letting the left hang by the side, whirl the right slowly, in the horizontal plane, keeping the elbow and wrist quite stiff, (as in nearly all the other exer- cises,) and make a perfect circle with the farther end of the club. Then the same with the left. Alternate- ly and simultaneously. The whirling in all the above is forward. Now go over the same, whirling the club backward. Then whirl, with the same changes in front of the body, and lastly behind the back. Pin Running. One of the most exciting games ever devised, is one which, for want of a better name, I have christened Pin Running. An examination of the cut will give a pretty good idea of the prepa- rations for the game. Three pins (or- dinary clubs of the gymnasium) are placed on marks, which may be made with chalk, except in the case of a regular gymna- sium, where they nj|ould be painted on the floor, in black or white.— The marks for each row of pins should be made in a straight line, at 15,30 and 45 feet, respectively, from the centre of the goal. While these are the best distances, the size of the room may sug- gest or compel the adoption of another scale. The goal in which each runner stands, is a circle of 94 two feet in diameter. The leader counts one, two, three, and each runner leaps to the first pin, which he hurries back and sets in the ring; then the second, and then the third. He who gets the third pin into the ring, and has the three all standing, Jirst, is the victor, and counts one in the game. The mode of procedure in this gymnasium, is to elect by nomination and acclamation two captains, who "choose sides," when the two parties contend in couples, and the tally is kept by setting up clubs in some conspicious place, so that the members of both parties may know by a glance how the game stands. Instead of having two rows of pins with two run- ners, three, four, or more may run at the same time, if the hall is wide enough. There are numerous variations of this game, which will occur to every one. For example, instead of the third pin, a bag of beans, weighing from twenty to fifty pounds, may be substituted, or a small boy may serve. And the rule, that the bag or boy shall be lifted and borne on the shoulder, may be adopted. But it will be found a very severe exercise. And even with the pins alone, the first few efforts will make the runners very lame. No person should run more than once on the first day. If in the enthusiasm this should be forgotten, a painful soreness will on the following day serve as a reminder. A strong, swift runner may contend with a weak, slow one. The struggle in such a case may be made fair by omitting one of the pins in the row of the slow runner, or by adding one to that of the fast runner. In this way an interesting contest may be arranged between the two. sexes, though the greatest speed I have ever witnessed, has been achieved by women. Again, a vigorous man may contend with a delicate girl, he to use but one leg. A hundred variations will suggest themselves to all who are interested. Games with Birds' Nests. This is a new kind of exercise, and a favorite in the gymnasium. It is cheap, easily put up, can be prac- ticed without any instruction other than that I shall now give, and tends to correct the habit of stooping. I The above is a good representation of the nest. There should be four in the series, each of a different size. The ceiling of my gymnasium is eighteen feet from the floor. The room is sixty-five feet long. The ceiling lengthwise, I divided into four equal parts, and at these points I have hung the nests. The nests are square, measuring respectively 24, 18, 12 and 8 inches on a side; and the arms of each project one foot be- yond the corners. The largest nest I have hung sixty inches from the ceiling; the next one forty inches ; the third twenty inches; and the smallest one twelve inches. One of the cords supporting the nest, is in each case made to run through a pulley, and then to the side of the room, so that with the hand the nest may be tipped over and the bags thrown down. Now you are ready for the game. Holding a bag of beans, 96 weighing three or four pounds, in both hands, under the chin,- throw it upon the largest nest, and it counts one ; throw it on the next one, and it counts two ; on the third, which counts three; and on the fourth or smallest one, which counts four. Following one an- other in regular order, twenty or thirty persons may simultaneously engage in the game. It will readily occur to the reader that the bag may be thrown with the right hand alone, always from the shoulder, (never tossed,) then with the left. Then turning back toward the nest, toss the bag upon the nests over the head backward, though this is less profitable than those efforts in which you stand facing the nests. The Arm Pull. It is best to make it of rope, one-fourth of an inch in diameter, and two feet long, with perfect handles, so the hand will not get hurt, and very strong, so as to make certain that it shall never give way. A break that should allow some one to fall heavily on the floor, would be an unhappy affair. Boys break their legs while coasting, or break through the ice and drown while skating, but no objec- tion is made to coasting and skating. A slight acci- dent in the gymnasium, and a cry of condemnation is heard on every hand. This is not strange; the gym- nasium is comparatively new to our people. Teachers and managers must be exceedingly cautious. 9 97 exercises with the arm pull. No. 1. Use only one Pull in this exercise* Take hold of the handle with the right hand. Stand as far from your companion as possible, turn your right side toward him, and now, separating your legs wide, so that you may not tip over easily, draw upon your com- panion hard, but without moving your feet. As in his turn he does the same thing, you must give way without moving your feet. So you continue to draw to and fro, bending always sidewise. No. 2. Left arm the same. No. 3 Using two Pulls you face each other, and each holds with the right hand the Pull held with the other's left. Draw backward and forward alternately, twenty or thirty times.' In this and in Nos. 4, 5 and 6, when your right arm goes forward, the left is drawn backward. No. 4. Same as the last, except that the Pulls do not cross between you, so that the Pull held with the right hand of one, is held with the right hand of the other, and your left hands take hold of the same Pull. Now draw backward and forward alternately, twenty or thirty times. No. 5. Standing your backs to each other, connect your hands with the two PuUs, and draw backward and forward as far as you can move the hands. No. 6. Same as the last, except that your backs are allowed to touch each other. Each "Pull" should cost 25 cents. In speaking of the cost of this and some other pieces of apparatus, I simply desire to give the manufacturer and buyer a guide. The prices are those I have been obliged to pay, 98 GYMNASTIC CROWN. Bearing burthens on the head, results in an erect spine and an elastic gait. Observing persons, who have visited Switzerland, Italy, or the Gulf States, have observed a thousand verifications of this physio- logical law. Cognizant of the value of this feature of gymnastic training, I have employed, for this purpose, within the last twelve years, various sorts of weights, but have recently invented an iron crown, which I think com- pletely satisfactory. The accompanying cut gives a good idea of its general form. I have them made to weigh from three to one hundred pounds. The crown is so padded within, it rests pleasantly on the entire top of the head, and yet so arranged that it re- quires skill to balance it. It is beautifully painted, and otherwise ornament- ed. The Following Suggestions are deemed import- ant in wearing the crown:—Wear it five to fifteen minutes morning and evening. Hold the body erect, hips and shoulders thrown far back, and the crown rather on the front of the head, as shown in the cut. Walking up and down stairs while wearing the crown, is good, if the lower extremities are not too much fatigued by it. When walking through the hall or parlors, turn the toes, first, inward as far as possible ; second, outward; third, walk on the tips of the toes ; fourth, on the heels ; fifth, on the right heel and left toe; sixth, on the left heel and right toe; seventh, walk without bending the knees; eighth, bend the knees, so that you are nearly sitting on the heels while walking, ninth, walk with the right leg bent at the knee, rising at each step on the straight left leg ; tenth, walk with the left leg bent, rising at each step on the straight right leg. With these ten different modes of walking, the various muscles of the back will receive the most invig- orating exercise. All persons of both sexes, and of every age, who have round shoulders or weak backs, aVe rapidly im- proved by the use of the Gymnastic Crown. The Shoulder Pusher. The arm pieces should be seven inches long and of the shape represented in the cut, and so rounded as not to hurt the shoulders, and made so blunt and round at the points, that ladies shall not suffer an injury in the breast by an unlucky slip. The connecting rod should be two and a half feet long, and one inch and a half thick, of ash, and put into the handles very strong, so that it cannot break, and tear the shoulders with a sharp point. I have never known an accident to occur with them, but if the instrument were badly made, can imagine it possible. 100 Every thing should be polished, so that no little sliver can scratch the hand. Exercises.—In all the exercises with the Shoulder Pusher, the party must be divided into couples, as two are necessary to each exercise. No. 1. In this exercise one pusher only is used. Each puts his right shoulder against the arm piece, and in this position you push each other. No. 2. The same with the left shoulder. No. 3. Use two pushers, and putting the shoulders against the arm pieces, standing face to face, push as hard as you please. No. 4. Use one pusher, placing it against the rigljt arm at the elbow ; your friend the same. Push hard. No. 5. Left the same. No. 6. Then with two pushers, simultaneously. No. 7. Using only the right arm, place the hand against the arm piece, and extending the arm toward your friend, horizontally and at full length, push hard. Now, sinking almost to your knees, while your friend rises to his toes, push again. Then he sinks while you rise, and you push again. Then you step one foot to the right, Avhile your friend steps one foot to his right, and remaining in this position, go through with the same exercises as when you were standing face to face. Now step one foot to the left, your friend to his left, and repeat the same exercises. No. 8. Same with the left hand. No. 9. Same with both hands. Sonfe of these exercises are difficult, but they secure the play of certain muscles that are not moved in the same manner by any other exercise. Each "Pusher" should cost 25 cents. 9* 101 FREE GYMNASTICS. The word "free" is used in this connection as indi- cating those exercises in which no apparatus is em- ployed. They are profitable and happily adapted to the school room; but some object in the hand will add greatly to the interest and profit of gymnastic training. The teacher may invent a new series occasionally to keep up the interest. Since I began to teach gymnas- tics I have invented and used an immense number of free gymnastics. The following, devised by the distinguished Schre- ber, are given as samples, by way of suggestion. These exercises should all be performed to music. In devising new exercises, it is necessary to keep in mind one or two points. First, the exercises should tend directly to force the shoulders backward, and open the chest. Second, the neck, sides and back should have varied and vigorous training. Rolling Head Movement, (Fig. 1.) Five times from right to left, and five times from left to right. Sidewise Head Movement, (Fig. 2.) * Five times each way. These two movements are good to strengthen the muscles of the neck, and are remedial in a case of ver- 102 Figure 1. Figure 3. tigo. When first using these, the motions must be very slow. -47\ ®* Figure 4. Figure 6, 103 Shoulder Lifting, (Fig. 3.) First raise the right shoulder as high as possible, then the left, alternately and simultaneously, each ten times, keeping heels together and shoulders back. I would add here that the shoulders and heels must be kept in these positions in all the exercises, where it is possible. Sinking and Raising the body, (Fig. 4.) Sink down till you touch the heels, and then rise to your utmost height twenty times. Most capital exer- cise ; "especially in dyspepsia and constipation. Raising the Arms Sidewise, (Fig. 5.) The arms are to be carried from the sides to the per- pendicular position over the shoulders and down again, twenty times. In this and all the other exercises the . Figure 6. teacher mus" be very particular in regard to the posi- 104 tion of his pupils—heels togemer, shoulders drawn far buck. Circular Arm Movement, (Fig. 6.) Right hand held perpendicularly over the shoulder, dashes forward, and is whirled round and round, com- ing to rest by the side. Left arm the same. Alter- nately and simultaneously the same, each ten times. Again raise the right arm, dash it backward, and whirl it round and round. Left arm the same. Alternately and simultaneously the same, each ten times. Ten times up and down. Trotting Movement, (Fig. 8.) Stand still in one spot and hop a few inches from the floor on one foot. Then the other foot. Alternately and simultaneously, each twenty times. Sawing Movement, (Fig. 9.) Thrust each hand forward and downward, at the Figure 9. Figure 10. same time drawing the elbow of the other arm back- ward as far as possible, twenty times. Most excellent exercise. Figure 11. Figure 12. 106 Bending the Body Forward and Backward, (Fig. 10.) Move the body very slowly each way, ten times. Sideward Movement of the Body, (Fig. 11.) Move from side to side slowly, ten times. Figure 13. Figure 14. Twisting of the Body, (Fig. 12.) Twist the body each way, ten times. Splendid for bad livers, and very bad for tight dresses. Raising the Knee,^Fig. 13.) liaise each knee as high as you can, ten times. Swinging Arms Sidewise, (Fig. 14.) Swing each way twenty times, as hard as you can, without moving the feet. Swinging the Arms Apart, (Fig. 15.) With force backward, twenty times. Swinging the Leg Sidewise, (Fig. 16.) Both wavs, as far as possible, in front of the other ~:XJ Figure 15. leg, tweuty times. Then behind the other leg, as far as possible, twenty times. Figure 16. Figure 17. Circular Movement of the Leg, (Fig. 17.) Each leg in both directions, twenty times. 108 Stretching the Arms Downward, Behind, (Fig. 18.) With force, but slowly, twenty times. Figure 18. Figure li>. Figure 2J. Throwing back the Elbows, (Fig. 19.) With force, but very slowly, ten times. fc^ Figure 21. 10 Figure 22. 109 Swinging the Arms Backward and Forward, (Fig. 20.) •In precisely the manner represented, swing the arms thirty times. Opening and Shutting the Hands, (Fig. 21.) The hands to be opened and shut as indicated, with force, twenty times. Bending and Stretching the Foot, (Fig. 22.) First raise and depress the toe, ten times. Then make a large and complete circle with the toe, ten times. Figure 23. Figure 24. Fig. Eight Movement of the Hands, (Fig. 23.) Move the hands, closed as represented, describing the figure ( CO ) horizontally. Twisting the Legs, (Fig. 24.) Holding the ankle stiff, twist the whole leg so that the toe moves from right to left as far as possible, ten times. 110 Figure 25. Figure 26. Sideward Movement of the Leg, (Fig. 25.) Each foot fifteen times. Bending and Stretching the Leg Behind, (Fig. 26.) Each leg twenty times. Figure 27. Ill Less Out and Back Sidewise, (Fig. 27.) With spirit and force, twenty times. Figure 28. Figure 29. Twistiwg the Arms, (Fig. 28.) Holding the hands horizontal, twist the arms back- ward and forward, ten times each way. Figure 30. 112 Figure 31. Striking the Hands Downward, (Fig. 29.) Twenty times with great force. Figure 32. 10* Figure 33. 113 Swinging the Arms together, (Fig. 30.) Carry them backward slowly, and bring them for- ward with force, twenty times. Swing the Leg Backward and Forward, (Fig. 31.) Study the cut carefully, and perform the movement, ten times. Hands Upiva.rd, (Fig. '62.) Perpendicularly thirty times. Hands Backward, (Fig. 33.J With force, ten times. Figure 34. Figure 35. Hands alternately Forward, (Fig. 3£.) Each hand with great energy, twenty-five times. Rubbing the Hands together without Bending the Elbows, (Fig. 35.J If the hands are drawn completely by each other, it will be found a most capital exercise for the shoulders. Indeed, but few persons can perform the feat at all, at first. 114 Count only the right hand and draw it backward, thirty times. U— Figure 36. Figure 37. Figure 38. Bending and Stretching the Leg Forward, (Fig. 36.) Twenty times, as indicated in the cut. Twisting the Body, [Fig. 37.] Don't move the feet, and twist the body, holding the hands on the sides, and keeping the shoulders back as far as possible, fifty times, quite slow. Deep Breathing with Body Bent Sidewise, [Fig. 38.] Bend the body sidewise as far as possible,, with the hands in the position seen in the cut, and take five deep breaths. Of course in all these exercises both sides are to receive the same treatment- 115 THE DUMB BELL INSTRUCTOR FOR AN ACCESSION TO PRACTICAL PHYSIOLOGY, BY PROFESSOE 3SJI-A-Tjri?.IOE KLOSS, Dirt ctor of the Eoyal Saxon Normal Gymnastic Institute in Dresden. "With. SO Illustrations. THIRD EDITION. Translated from the German, by DIO XjE"WIS, 2v£- D-3 and published in this work as an important addition to the New Dumb Bell Exercises. "Ths solution of the great and important problem, the comprehension of which will deliver the greater portion of the Human family from the domin- ion of disease, and permit them to enjoy life to the utmost length, and health to the utmost extent, permitted by Nature—the utility to strengthen every organ of the physical system, and supply it with the greatest power of resist- ance against all external influences:—all this is contained in the single word Gymnastics." DR. K. W. IDELER, Medical Counsellor, Professor of Physiology, &c., in Berlin. PREFACE. * Man's physical integrity must ever depend upon his fidelity to nature. Through the deteriorating influen- ces of civihzation, he has departed far from nature. If he would restore his life-energy, he must, like the prodigal son, return. Health is the most precious of earthly possessions. He who has it, has all things; he who lacks it, has nothing. Men seek with vehement earnestness, external things. How few recognize the value of health. Men seem to care as little for their bodies as the snail for its shell. The world is full of misery. Physical deform- ity and suffering are increasing with fearful rapidity. Thank God, the great physiological revolution which is to restore man to his pristine condition, has been in- augurated. As in the prosecution of all other reforms, we are met on every hand by prejudice. We are told that man was not designed to enjoy uninterrupted health; that in this life he must be the victim of disease and suffering; that nature will give all needed superinten- -----* In justice to Prof. Kxoss, I should state, that in translating this little work, I have taken the utmost liberty with the original. In some cases an entire page has been compressed into a single, brief paragraph. I intended at first to publish a literal translation, but when I had finished, and read it to several intelligent friends, they unanimously advised me to re-write it, adapt- ing it to the American mind. This has been done, but without essential alterations in the ideas of the author. The descriptions of the various exercises, and what is said of the weight of the Dumb Bells, are all faithful translations.—Translator. 119 dence to the body. True, they say, it is possible to ward off danger, but quite chimerical to undertake the prevention of disease by a development of the powers within. Hufeland took this view of the subject. But the physiological reformer of the present hour affirms that the physical organism is susceptible of indefinite improvement; that it can be made, by certain hygienic processes, so vigorous and resistant, that amid diseases and dangers it may pass through the fire unscathed. How shall such invigoration of our bodies be secured ? So far as the answer can be given in one word, it is gym- nastics. In the animal body, exercise is the principal law of development. By gymnastics, we mean a sys- tem of exercises which the greatest wisdom and largest experience have devised, as best adapted to the complete development of the physical man. Ideler was the first to comprehend the principles of gymnastics, and their application to the training of the body. He saw thejtr infinite worth in the education of youth; in the preservation of the health of adults; and in the cure of many diseases. Gymnastics are valuable to all persons, but especial- ly to clerks, students, sedentary artisans, and still more particularly, to those who in addition to sedentary habits, perform exhaustive intellectual labor. With the latter class, suffering from indigestion and nervous irritability, nothing but a wise system of gymnastic training can prevent the early failure of the powers of life. We believe that to such persons this little work will come as a most welcome friend. We believe that it may assist them in returning to health and nature. Do not, friends, we implore you, refuse its kind offices by such pleas as "want of time," the "gre%t difficulty 120 of the feats," "age," "rigidity of limbs," or "want of strength ;" for if these excuses are well founded in your case, the exercises described in this little work, will prove to you of great value. The reader will find descriptions and illustrations of a large number of the most valuable exercises with dumb bells. The descriptions are so simple that there will be no difficulty in understanding them. It is hoped that in this little book many persons will find a simple means, through which they may secure a full use of all their powers. May they find in it a source of health and happiness. M. KLOSS. Dresden, May, 1860. DUMB BELL INSTRUCTOR. CHAPTER I. History and Use of Dumb Bells. The intellectual progress of nations and individuals, depends greatly upon their physical vigor. The ancient Greeks understood this and well expressed it in the thought: "a healthy soul can live only in a healthy body." Nor did they content themselves by merely ex- pressing this thought in words, as their elaborated sys- tem of gymnastic training demonstrates. They knew that thorough gymnastic culture made whole men ; fit- ting them for the pursuits of war or peace, science or art. Greek gymnastics gave strength, grace and agility. It intermarried soul and body. Their statesmen, war- riors, artists, and men of science, challenge our admi- li 11 121 i I ration. They respected the laws of health and became vigorous. We heed them not; hence modern physical decline. By our artificial modes of life, we are losing all taste for that which we most need. Because of this distaste for bodily exercise, we have adopted a one- sided system of culture, which leaves the body entirely out of view, and which works upon it in a destructive manner. We must seek restoration mainly through efficient physical training. For this, we look to the gymnasium. The modern gymnasium is without doubt superior to that of the Greeks, yet because it is not generally established, or because those who most need its training, consider themselves too weak, or aged, or awkward; or because in our institutions of learning, body-culture is not thought of, few realize the benefits of a thorough gymnastic education. The little dumb bell should remind us of the gym- nastic palaces of the Greeks. To them, as well as to other very ancient nations, its use and value were well known. By means of it we wish to popularize modern gymnastics. Figure 1. Figure 2. j Its shape, as first used by the Greeks is seen in Fig. \ 1. Their improved bell was much like that in use at j the present time. (Fig. 2.) These dumb bells were j made of lead and were taken in both hands to serve as ( 122 ! a balance or support in those springing exercises which the Greeks held to be of great value. Besides being used in these leaping exercises, they •were employed, as by us, in a great variety of ways, for strengthening the muscles of the arms and chest. Aristotle, Seneca, and other ancient writers, speak of their uses and value. Martial and Juvenal mention even women who used them with facility. The discovery of representations of the dumb bell, upon ancient Grecian earthern vessels, led to their introduction into England, where their use became very general. Their simplicity, cheapness and adaptation to home-use, have rendered them popular in Great Britain. Those introduced from India, which were for a time much used, are not adapted to moderate sized rooms, on account of their length. Cast iron dumb bells are now most in use. They should be of equal weight and adapted to the strength of the pupil. For women and children they should weigh from two to three pounds ; for male adults from two to five pounds. Dumb bells weighing three pounds are sufficiently heavy for producing thorough exercise of the body, in the strongest man; those weighing more, though they call out greater exertion, will prevent that active exer- cise which is most valuable. Bells weighing fifty and one hundred pounds are serviceable only in trials of strength; by their frequent use a one-sided condition is produced. Few persons can enjoy the advantages of a gymna- sium, but with this book, and with the dumb beUs, its benefits can be secured at home by Parlor Gymnastics. Those accustomed to walk for exercise will find that the dumb bell, properly managed, will not only save time, but prove a more efficient means of bringing ev- ery muscle of the body into vigorous action. So val- uable are they considered that in many armies they are used in addition to the drill, to secure a more thorough development of the soldiers. In all exercises with them perfect time should be observed. CHAPTER II. Important Rules applicable to the Practice of Dumb Bell Exercises. The good results which follow gymnastic exercises, depend entirely upon their correct application ; there- fore we present some general suggestions with refer- ence to dumb bell exercises. Heavy garments, and those so close fitting as to pre- vent a free motion of every part of the body, should be removed. In commencing the exercises, be gentle, and increase their vigor and duration as the body becomes capable of bearing them. Muscular development is secured by the operation of natural laws, and sudden or excessive exertion interferes with these laws and produces harm. ;' Be satisfied with a small advance daily; in this way j only, can improvement be made certain. Those, who, j for want of exercise, have become debilitated, must ' not think that by the violent use of dumb bells they i can make up for lost time, or immediately become strong ; with such a course, they will be likely to reach» J exactly opposite results, and become disgusted witt3 ■ gymnastic studies. Nature will not permit such tran- 124 sitions. No machine can suddenly be put in motion at its highest possible speed, and as suddenly stopped, without risk of destroying it. The body is more es- pecially injured by such a course. Its nutrition, by which only it can be built up, is a slow process, and cannot by violent efforts be accelerated. When gym- nastic exercises unfit one for his usual occupation, they fail in their object. It is easy to perceive the extent to which they may be carried, and to adapt them to the habits of life, by which means only can they prove a foundation for the security of health. Take time, therefore, to go through with the exercises in a manner most appropriate to the bodily conditions. Avoid a sudden transition from one exertion to an- other. Do not engage in difficult dumb bell exercises immediately after fatiguing mental labor; or just before or after a hearty meal; for, then, the life-forces centre in the stomach, and if withdrawn to the muscles the process of digestion is disturbed. Those who have much mental labor to perform, should avoid fatiguing exercises in the morning, as the diversion of nervous energy from the brain will render thinking more difficult. To such, easy exercises in the morning will drive away that- languor which sometimes follows sleep, and prepare the person for active brain labor; while in the afternoon, which is not favorable ; to exhausting efforts of the mind, appropriate physical \ exercise may be taken. For some, ten minutes exer- cise with dumbbells, immediately after the morning ablution, produces a delightful glow, and excellent re- sults ; to others, an hour before dinner, or an hour be- fore retiring, is found more advantageous. To all, here can, no doubt, be found an appropriate time when I ll1 I* IaO \ mental labor can be interrupted for that training which will secure strength, appetite and sleep, and preserve the body for a continuance of all that belongs to its ex- ternal life. The moderate temperature of spring and autumn serves to advance mental and physical vigor, and thor- ough exercise may then be taken. By natural instinct we may know that during the summer heat, physical labor should be moderate; yet those who are vigorous will find that the vital energies are increased by suffi- cient exercise in summer, provided it is not taken when the heat is excessive. Those who are effeminate may find it best to yield to inactivity at this season. In winter, nutrition is most active, and the amount of exercise may be increased; but it should not be ta- ken in a highly heated room. Active exercise of the muscles has always proved of great value in preparing the. body to resist cold. Dr. Ideler says : '' there is but one method of inuring the body to the action of cold, and that is to expose one's self to it during vig- orous exercise." Avoid sudden transitions from res^to great exertion, and the reverse. It is best to commence with light ex- ercises, and arrange to have the most difficult ones come in the middle of the lesson. It is important that a full supply of fresh air be se- cured, and frequently during the exercises it is advisa- ble to take a long deep breath. To secure an uniform distribution of the exercise over the body, it is necessary that each movement be pursued to the same extent, by each half of the body. The frequency of the exercises must depend on eac' one's necessity. The eminent Dr. Ideler says : " it ' 126 /I not necessary that every organ be daily exerted to its greatest capacity. Our organism permits large scope in this respect. Were we to become bound in our gymnastic training to the exact mechanical swing of the pendulum, it would be impossible for us to fulfil the higher demands of our mental and social nature. For the student, one or two lessons in vigorous exercises each week will be sufficient. Every organ when brought to its full tension has a tendency to continue unimpaired for a long time. Most of the infirmities of the higher classes, and of students, result from the neglect of gym- nastic training, and the too excessive activity of the nervous system. Persons advanced in years should confine themselves to those movements which do not greatly accelerate the circulation, or produce fatigue. Let them at first go through the exercises without the dumb bells. If shght soreness is produced, it will soon disappear. By grad- ual steps, even the bodies of those growing old will become flexible and fresh. Very young people should keep aloof from violent exertions. Let them commence with the easy exercises, and go on, step by step, to the difficult ones. To the mature man beneficial effects will only follow through persevering exertions. chapter hi. 's Dumb Bell Exercises without change of position, with spe- \ cial reference to the Development of the Arms aud Up- \ per portion of the body. ' Pupils stand erect; head, shoulders and hips drawn veil back ; chest pressed forward; heels together; toes angle. In this position the characteristics of man are most distinctly marked. No other creature can walk so erect. Upon this attitude depends the usefulness of his senses, complete respiration, tone of his voice, and the highest uses of his arms and legs. It is difficult to maintain this position for any consid- erable time. Nearly all the muscles of the body are brought into vigorous action by its maintenance, but more particularly those of the neck, spine, and shoul- der blades. All the functions of the thoracic and ab- dominal viscera are favored by this position, while the circulation of the blood is accelerated. It follows that this erect carriage is exceedingly favorable to the health and vigor of man. How few men possess this noble bearing ! Among women it is still more rare ! Our dumb bell friends must keep before their minds the im- portance of this upright position. To those whose business compels a stooping posture, this advice is par- ticularly important. The best exercises of the upper half of the body must all rest upon the position we have described.— When the heels touch each other, with the toes so sep- arated as to form a right angle, the feet are said to be in a locked position, and when the feet aro separated they are spoken of as in an apart position. A. Arm Exercises with Dumb Bells. The following exercises are adapted to music. When the time is double, it will be indicated by 2-2 ; treble, 3-3; quadruple, 4-4; and so on, 5-5, 6-G, 7-7, 8-8 128 An exercise in 4-4 time, is one in which the move- ments are regulated by four even equi-distant counts, one, two, three, four. Some of the exercises are accented ; i. e. on some one or more of the beats there is bestowed more force. If the accent is on the first count, the leader counts one, two, three, four. The movements of the dumb bells should correspond with the counting. Figure 3. When the hand grasps the bell, with the back of the hand upward, (Fig. 3, A,) it is called the Wrist Grasp ; when with the palm up, it is known as the Comb Grasp; with the thumb upward, the Spoke Grasp; with the little finger upward, the Ell Grasp. 1. First Exercise. Arms hanging down as in Fig. 4, A, 4-4 time. Count one, and carry arms out sideways, position Fig. 3, a. Two: Arms down again. 129 Tltree: Lift the arms sideways to the horizontal position, as in Fig. 3, B. Four: Arms down again by the sides. At the will of the leader the movements may be alternated by invertion; i. e. the movement executed with the last count four, may be made with the count one. So the leader counts One on the 4th position. Two " " 3d " Three" "2d " Four " " 1st ". This exercise may be varied in the following man- ner :— Count one, left arm sideways, to the oblique position, (Fig. 3, G.J Two, left arm sideways, to the oblique position, (Fig. 3, a.) Three, left arm sideways, to the oblique position, (Fig. 3, H.j Four, left arm sideways, to the horizontal position, (Fig. 3, b.) In the same manner the arms are to be let down again. A still greater effort is required if at count one, the arms are raised to the horizontal position at once, and then gradually let down while counting two, three, four. In order that during the continuance of these simple exercises the legs may not remain entirely inactive, the pupil may add to the raising and lowering of the dumb bells, local walking ; that is, walking without moving from his place. Every step is followed by one of the positions indicated in Figs. 3 and 4; the motions of the feet and those of the arms conforming to the time. The vigorous pupil may carry this to the run- ning speed. 130 A further variation can be produced in this exercise by raising one arm, while the other is being lowered. Figure 4. A simple series of exercises is found in raising the arms in front, as seen in Fig. 4, instead of sideways as in Fig. 3 ; and, in this series, a larger scope may be reached by carrying the dumb bells above the horizon- tal position, (Fig. 4, B,) to the point position, (Fig. 4, c.) In this attitude the arms are held perpendicu- lar, near the head. All these motions from the head may be used in the sideways exercises, (Fig. 3.) All these exercises may be further varied by carry- ing the arms upward as in Fig. 4, H and I, which can be executed only in a limited degree. The manner in which all these positions may be combined with local walking and changing of time, we leave to the ingenuity of our readers. To one variation, however, we call particular atten- tion :—That the motion through the various exercises already illustrated, may be made at once instead of by measure; thus, in Fig. 4, the dumb bells may be car- ried at one movement from A to c and returned again, or from a to B and back again, (Figs. 3 and 4.) We have been thus particular in our introduction, in order that our readers may feel themselves at home in the use of dumb bells. The description and intelli- gibility of the other exercises will be thereby much facilitated. 2. We introduce here the exercise of swinging the dumb bells "back and forth," making an arc of a bow shape as from G to G. The same is also to be accom- plished from the point position, (Fig. 4, e.) In this motion of the arms above the head, when the dumb bells are swung backwards, there may be allowed a slight inclination of the body. A beautiful and useful exercise ^consists in holding the dumb bells at the sides of the thighs, the little finger next to the body ; carry the arms sideways in such a manner as with each to cut a semi-circle in the air, the dumb bells to meet over the head, the thumbs facing one another. 3. The next exercise we introduce is called The Cloak. With arms outstretched in the sideways oblique position, hold the dumb bells in such a manner as that the thumbs will be opposite to each other, when the dumb bells are brought together, as at c, Fig. 3. Carry the arms-in such a manner that the dumb bells shall describe a circle from the front, c, to the rear, as far asthe build of the person exercising will permit; the letter i, Fig. 3, illustrates the direction in which they are carried to the rear. 132 4. The next exercise is a more difficult and exhaust- ing one, styled, the Shoulder Trial ; see Fig. 4. The arms, from the hanging position, are carried for- ward into the horziontal position; they then separate, and each is carried slowly in a horizontal hne to the sideways horizontal position, in the direction B, C, and thence back again, and thus to and fro. This exercise serves especially for the purpose of strengthening the muscles of the breast; also to throw back the shoulder blades, and to make the chest more arched. For those whose occupation compresses the frame of the chest, the shoulder trial is the most appropriate means with which to counteract such tendency. Although this exercise exerts an important influence upon the chest and its noble indwelling organs, it demands to be introduced and used with caution, espe- cially for those who are weak and have narrow chests. A violent, jerking, backward charge of the arms, from the forward horizontal into the sideways horizontal position, is not advisable. In the beginning, it ought only to be done slowly; carrying forward in a swing- ing manner, can be allowed, and still later, a rapid charging back of the arms. When the arms have become accustomed to the practice of the shoulder trial, one may also let the lower extremities participate in some degree by lifting the body during the backward charge of the dumb bells towards c, so as to stand upon the ball of the foot, and thus balance one's selt upon the points of the feet and balls; but at every forward charge fall back again upon the sole of the foot. This exercise must be made in 3-3 time; thus see Fig. 4. 12 133 9 Count One: Arms are carried from the perpendicular position A, to the horizontal one B. '' Two: From the horizontal forward position B, Fig. 4, to the horizontal sideways position, Fig. 3, B. " Three: Back again to the perpendicular posi- tion A, Fig. 4. It is left for the pupil to decide, if he will add to this exercise local walking, in 3-3 measure with an accent on the first step. 5. The Revolving Mill Exercise, our readers will understand by examining Fig. 4. 4-4 time : From the hanging down position, A. One: " " forward horizontal " B. Two: " " upward pointing " C. Three: In the oblique backward " D. Four : '' backward charge and arms down again. In this manner the arm describes a circle, which becomes somewhat irregular, because the manner in which the arm is connected at the shoulder joint, does not enable it to make the backward charge in a direct hne. The pupil seeks quite involuntarily to assist this, by leaning the upper part of the body over to the opposite side. The effect of this exercise upon the shoulders and chest is more useful, however, if the upper part of the body remains firm, and the arm circ- ling backwards, is only swung as far as the anatomical build of the body will permit. The exercise may be varied by dispensing with the four movements in 4-4 time, and substituting the mill revolving, at a single sweep of the arms—first with the right arm, then with the left, and then alternately with both. It may be practiced in the circle denoted by A, h, i, c, b, the arm 134 fronting the body in making the circle, by which the right arm goes before the body to the left, and the left moves in the opposite direction ; this is practiced with alternate arms. When practiced with both arms, it is done in the most appropriate manner, with feet extended one before the other, as already designated in the apart "position. 6. The Tunnel Circle Exercise resembles closely the preceding one, which is done in the same manner with outstretched arms, with only the difference that the circle described by the swinging dumb bell is a much smaller one. The smaller the circumference of tliis circle, the more difficult the exercise. It can be done with both arms, or each one alternately. The line which is described by the exercising hand, can be a greater or smaller circular line, or a serpentine line, which widens or narrows the circle spirally. This exercise, so varied as to describe two circles intersecting each other, in such manner as to form the figure 8, ( CO ) is easily understood by referring to Fig. 3, k. The tunnel circle can be executed with the arms in the upward pointing position C, as well as in the hori- zontal b, and oblique position A. A useful variation consists in uniting the rapid tunnel circling with the foot balancing. The pupil takes a position upon the tips of the toes, and performs a quick sinking and rising of the heels, to follow each tunnel circling with- out allowing the heels to touch the floor. 7. The Arm Revolving Exercise is a motion of the arm, the object of which is to develope the mobility of the socket by means of the rolling muscles. This exercise may be undertaken from the horizontal, side- ways position. The dumb bells are taken with the wrist grasp, i. e. the arms are then twisted so far as to bring the palms of the liand uppermost; this is called the comb grasp. Two variations of this exercise can be made, by taking the dumb bells in the spoke gi'asp, i. e. with the thumb uppermost; or in the ell grasp, with the little finger uppermost. The pupil can arrange for himself what proportion of each of these twists can be adopted best in unison with the other exercises. B. Elbow Exercises with Dumb Bells. The arm and forearm are united at the elbow joint, through which is brought about the relation of the motions of the two, which in many movements are different in the two parts of the arm. The second group of dumb bell exercises are for the practice of the forearm, and are called elbow exercises. 1. Let us represent to ourselves the bending of the lower part of the arm, in such a manner as to cut a hne, as designated by the arrow point at A, Fig. 5, which can be executed from the horizontal forward position, the dumb bells grasped so that the thumbs will be uppermost—the spoke grasp. From the hori- zontal position seen in figure 5, the dumb bell is car- ried over the points marked c, and D, to A; and the upper ball of the bell is brought near to the shoulder. It is then carried back to its original position; the upper part of the arm in this exercise remains fixed. This may be executed in 8-8 time, thus : Count One: Bend the arm to the obtuse angle, Fig. 5, c. " Two: Stretch it out. 136 Count Three: a Four: a Five: .t Six: a Seven: Bend to the right angle, D. Stretch it out. Bent it to an acute angle, a. Stretch it out. Bend until the hand approaches to the shoulder. " Eight: Stretch it out. Alternate by inversion. It is useful to vary these movements, so that the bending and stretching of the arms, alternately or simultaneously, is executed slowly, or with swinging or jerking motions of the arms, or with the lower part of the arm striking out. 2. At Fig. 5, the arm is in a position for the thrust. The reverse of this is the forward thrust or charge, when the arm is stretched out to its full extent, like- wise in a straight line, Fig. 5, b. We regulate these two exercises thus : the arm is drawn in at count one; but the forward charge is in 2-2 or 3-3 time, according to how far the dumb bells are carried, whether 1-3 or 2-3 of the length to which the arm will stretch. The drawing in may be done in time divisions if desired. , Our readers will infer, from what has been prev- iously said, how greatly this exercise may be varied. J 12* 137 Fijnire 5. The twist thrust is a variation particularly valuable. When a thrust has been made into the forward hori- zontal direction, spoke grasp, immediately after a short drawing back of the arm, a second thrust follows, in which the lower arm is twisted so that the thumb is thereby turned downward. Figure 6. Figure 7. 3. An easy exercise is formed from the previous one, with the up and down charge of the dumb bells, (Fig. 6.) Time 4-4. From the hanging down posi- tion of the arms, a, they are drawn back, b, ready fqr^the charge at count one. Two: Arms stretched to the position seen at c. Three: Arms drawn back for the charge, dumb bells over the shoulders, little finger uppermost. Four: Arms charge upwards, D. The pupil may associate with this exercise local 138 walking in 4-4 time, accenting count one with a stamp, to designate the up or down charge. It becomes still more difficult, if with the local walking in 4-4 time, be united the upward charge of the dumb bells, holding them in this position during one measure. 4. When the arms are drawn back over the shoulder, the charge is upward; when under, it is downward; when in front, it is forward. 5. We designate the exercise shown in Fig. 7, as the Horseman's Cut. In this exercise, the right hand is drawn over the left shoulder, as seen in Fig. 7, a. From this posi- tion a vigorous blow is executed, from high to low, the arm being fully stretched at the middle of the curve B, C. It is executed with the right and left alternately. The stroke can be made upward to the shoulder, from the hips, as well as downward, commencing with the left arm. 6. The Forearm Circle. Take the bells with the spoke grasp, and bring them to the position seen in Fig. 8. The right arm makes a circle around the left arm, whilst the left arm makes a circle around the right arm. It may be reversed, alternated, and made more or less rapidly. The upper part of the arm is kept in the hori- zontal position. 139 7. The Thrust Striking Exercise. This is an agreeable exercise, compounded of thrusting and strik- ing movements. It is executed in 3-3 time, thus : Count One: The arms are swung from the sides, in the direction of the curve A, to the position seen in Fig. 9. Two: Made to cut the curve B, c. Three: Thrust down. In making the upward curve, the arms should be kept perfectly straight. c. Hand Exercises with Dumb Bells. There are but a limited number of these, on account of the limited action of the wrist joint. We introduce the following: 1. The Upturning Hand Exercise. Take the dumb bells with the wrist grasp ; now , with the arms extended horizon- tally at the side, move the hands up and down in an easy manner, as seen in Fig. 3, F. 2. The Hand Circling Ex- ercise. Grasp the dumb bell by one ball, as seen in Fig. 3, E. Now describe a circle with the other ball, moving the hand .around the surface of an ideal cone, the point of which lies in the wrist joint. These exercises are very use- ful to those who habitually have Figure 9. 140 cold hands ; to those who in writing or similar labor, produce a one-sided activity of that member, or where there is a weakness in the wrist joint. They should be executed with the arms extended. D. Special Importance of the Dumb Bell Exercises, described in A, B, and C. Our readers have no doubt seen, and perhaps experi- enced in their own persons, that the exercises already described, affect the whole muscular system, and par- ticularly the muscles of the shoulders, arms and upper half of the trunk, in which is contained those import- ant organs—the lungs, heart, large vessels and nerves. Upon the size of this chest cavity and the mobility of its walls, depend the perfection of respiration. Phy- sicians ascribe those numberless diseases of the lungs and heart, including that depopulating disease, Con- sumption, (which carries away its millions) to a con- tracted chest, which lessens the space for the play of those organs contained within it. These exercises all tend to the enlargement of this cavity, and to the nor- mal arching of its walls. The broadly arched chest of those who have had gymnastic training, forms an agreeable contrast with the weak, contracted chests of those who inherited predisposition to pulmonary affec- tions, and who are readily recognized by their short breath, stooping forms and constant disposition to couo-h. As the size of the chest is increased by these exercises, so is the size of the lungs augmented, respi- ration perfected, and a susceptibility to those insidious diseases lessened. A second advantage of these exercises is, that 141 thereby the irritability of the nerves is distributed more evenly over the body; and, as in pulmonary diseases the lungs are particularly irritable, to equalize it, is exceedingly important. If every one would make it his special care to strengthen those organs, lung diseases would become rare. The heart is greatly improved by these exercises. With every movement its activity is accelerated, and being a muscle, like other muscles, it must increase in steadiness, size and vigor. There is a close connec- tion between the size and power of the heart and the amount of exercise taken. Anatomists always find this organ large and firm in those who devote their lives to muscular labor, but small and flabby in those of sedentary habits. Dumb bell exercises have an important effect on the skin. Many dangerous diseases are caused by a feeble circulation in this organ; and there exists no more effective means for securing its normal development, than vigorous muscular exercise. To those whose organization demands special care, we advise, first those exercises described for the hands ; next those for the elbows, and then those for the arms. CHAPTER IV. Dumb Bell Exercises with varied positions, having special reference to the Development of tJie Lower half of the body. Although the arms, to some extent, participate in the exercises given in this chapter, their relation to the development of the abdominal organs, legs and feet, is the same that those given in Chapter m, sustain to the development of the chest, arms and hands. When 142 united with a changing of the position, their scope is very great. A. Movements of the Leg. 1. In the previous chapter was shown,, how dumb bell exercises could be combined with local walking: in this we add, that they can also be .combined with walking from place to place. The exercise may be varied by walking forward two steps on tip toe, and alternating with two common steps. When walking \ on tip toe, the dumb bells should be carried in the j sideways, horizontal, or oblique position; when the J usual step is taken, they should be in the hanging ' down position. There is one kind of walking especially adapted to unite with our dumb bell exercises, and which is prac- ticed in 2-2 time. The pupil stands in the locked position of the feet. Count One: Left foot takes" one step sideways. " Two: Right foot follows, and the locked position is restored. This may be varied by taking a forward step with the left foot at one, and following it with the right foot at two. When the forward step is taken with the left foot, raise the left arm to the hori- zontal position and let it sink down when the right foot follows; in the same manner the right arm is raised, when the right foot takes the first forward step. Finally follows the raising or thrusting out of both arms at each forward step, and the falling down or drawing back of the arms at the second step. An exercise in which the lower extremities partici- pate with still more energy, may be executed in this 143 manner: First, take the forward step with a light spring or jump. Second, let the same step be a little to the left, and come down upon the point of the left foot in such a manner, that the weight will be sup- ported by an elastic bending at the knee and foot. When the spring step is taken, swing up the dumb- bells to the sideways oblique position. When the next step is taken, which brings the support of the body on the point of the left foot, the dumb bells are to be let down again. We introduce next an exercise more easy of execu- tion. Feet in the locked position. Both dumb bells are taken in the manner indicated by Fig. 12, a. Time, 4-4 moderate. Count one and two. Raise the body upon the points of the feet, and let it down slowly upon the soles again; simultaneously with this movement, stretch out both arms to the upward point- ing position, and draw them back again. Count three and four; spring forward to the right or left, the arms 144 not in action. To this we subjoin the triple stamp, in which a quick movement of the feet takes place, and which may prove a remedy for cold feet. On counting one-, three steps are taken, each one a stamp, and they follow each other rapidly : left foot down first, then right, then left. Count two. Back again; when right \ foot is down first, then left, then right. These are \ sideways steps, and the exercise may be varied by tak- #J ing them forward and backward. The speed and dis- tance of the steps may also be increased. An exercise which is especially useful, consists in tak- ing the forward spring step with the leg which is put forward, bent at the knee joint like Fig. 10, C; the upper part of the body is kept as erect as possible. Unite with this the thrusting out of the arm on the same side, as the leg which takes the forward step. The time may be regulated thus : Count one, two, to the forward step, and three to after step. The different arm exercises, the arm revolving, mill revolving, tunnel circling, up and down charging of the dumb bells, arm thrusting and arm striking, can be united with the walking, in 3-3 or 4-4 time. 2. In this course of exercises, the free participation of the legs can take place only by their alternate action. In order to understand the leg exercises, our readers must refer to Fig. 11. The first are the spreading out exercises, in which the locked position of the feet is taken, and the leg moves from the hip joint—with the leg firmly stretched—either in a straight line, as much as&possible in the upward pointing position, or in a semi-circle line, cone-shaped. When it moves in a straight line, the right leg is first moved sideways to a small angle, upon which the angle in the direction C, 13 145 d, e, Fig. 11, is gradually enlarged, perhaps to tlve acute angle. After each elevation of the leg, one may with a swing return it to the locked position, which movement may be regulated by time measure, if , desired. In repeating the previous exercise, may be intro- j duced the gradual raising of the dumb bells in a similar / direction. It is practiced by a continued alternation, / from right to left, and left to right, the locked position (J always intervening. i A good exercise is the leg beat, towards the hand f, Fig. 11, where the dumb bells are raised to the for- ward horizontal position, alternately, the left and right hand; and the leg which corresponds with the out- stretched arm, is swung upwards until it touches the dumb bell; this is facilitated by slightly lowering th< dumb bell towards the foot. 146 The bow spreading, Fig. 11, A, is easily compre^ hended, and may be made larger or smaller, according to the size of the bow to be described. The revolving mill dumb bell exercise, is appropriate to be united with the bow spreading. 3. The exercises which result from a co-operation between the upper and lower parts of the leg, through bending at the knee joint, may be formed analogous to the elbow exercises. When the leg is lifted up, and the lower half of the leg is thereby drawn up towards the upper, this is called lift bending of the knees ; the lower part of the leg is so far extended that the heel touches the seat; this is called the heel touch. Carry- ing the thigh up towards the abdomen, we call the knee spring. The heel touch, with both legs, simul- taneously, is called the double beat. The knee spring, executed with both legs, is called the quick double leap. The drawing up of the leg, and position of the foot for the push or stroke which is to follow, Fig. 12, c, will, in connection with the stroke, correspond with the arm-striking dumb bell exercise, which may be easily united with these leg exercises. 4. The movement which occurs when the locked posi- tion is changed to the apart position, we use, by associ- ating with it dumb bell exercises: thus see Fig. 8. From the locked position, upon counting One, the left foot moves half a step to the left. Two, the right " " " " " right. Three, the left " returns to its original place. Four, the right" " " At the same time that the left foot takes its step, the dumb bell in the left hand is carried up to the horizon- tal position of the arm : this occurs upon the first count. Two, down again. Three, dumb bell in right hand is carried up. Four, down again. The movements with hands and feet are simultaneous. This exercise may be changed by substituting the forward for the side step. The second variation in the change of position is produced thus : whilst one, two, are counted, the change is made from the locked position to the apart position; when three is counted a spring is made with both feet, simultaneously, to their first position; the leap is to be executed as lightly as possible by coming upon the / points of the feet. This transition into the apart posi- tion, and leaping back upon the points of the feet to the locked position, may be repeated in 3-3 time. The arms we make participatory in such a way, that they are held in the drawn-back position, for the thrust, as at Fig. 6, b. When the first spring is made, both arms are thrust forward in a horizontal position ; whilst at, the second step they are drawn back, and thus thej continue to alternate. A third variation of our changing positions consists in this : that the change to the apart position, and the spring back to the locked position, takes place as it is indicated by Fig. 8, d. The method of uniting with this the dumb bell exercises, we leave to our readers. The changing-position exercises are of themselves very effective if executed with a spring, whilst the dumb bells remain fixed in the horizontal, oblique, or upward position. One form of exercise we will here call attention to, where the spring, locked position and apart position al- ternate in such a manner that they are gradually en- larged by every change. 148 One: Spring from the locked position into a short apart position. Two: Legs still more apart, by a similar movement. Three: Legs as far apart as possible, by a similar movement. Four: Back again to the locked position. This exercise becomes ^till more effective if one re- turns after each enlarged apart position into the locked position. 5. More difficult and vigorous yet are these exercises, where the bending and stretching of the lower extrem- ities takes place in such a manner that they have to bear the whole weight of the body. Figure 13. This sinking bend of the knees is accomplished first with both legs, which are in the locked position, and by means of this bending of the knees the upper part of the body is lowered to the floor. Commence this exercise in a very moderate manner, from the attain- ment of a point, in which the relative position of the thigh and leg produce an obtuse angle, to one in which an acute angle is produced, and finally to one, where 13* 149 the thigh and leg almost touch, and the body comes close upon the ground. (Fig. 13.^ The straight stretch movement is the reverse of that which takes place in the sinking bend. The upper part of the body and the upper part of the leg are stretched as far distant as possible from the lower part of the leg, whilst remaining in the same direction with it. The upper part of the body Tnust remain in an erect position. We compose a few exercises from the sinking bend, and the straight stretch, which are particularly recom- mended to our dumb bell friends, and especially to the hypochondriac and to those who have a weak abdomen. a. From the locked position, go through the three degrees of the sinking bend, to 3-3 time. From the squatting position reached at the third count, go through the straight stretch in 4-4 time, reaching the erect posi- tion at the fourth count. The arms, as in Fig. 13, c, are drawn back, and are in three gradations stretched until they reach the horizontal sideways position, Fig. 13, D. With the straight stretch comes the swinging bend of both arms for the drawn back position, which precedes the thrust. b. The sinking bend position, through the three degrees, down to the squatting position, takes place when one is counted. Two, three and four indicate successively the three degrees which follow the straight stretch; the third count finds the pupil erect. The accompanying dumb bell exercise for this is the same as in a, but in a reversed order. c. Each sinking bend of greater or lesser angle is fol- lowed each time by a stretch position. In 6-Q time, the three degrees in sinking bend may take place respectively 150 upon one, three and five. Two, four and six indicate three degrees of the straight stretch ; this exercise may be repeatedly performed. From what has already been written, our readers will be able to devise the appropriate dumb bell exercises to accompany these exercises of the leg and body. d. The sinking bend may also, in 6-6 time, alternate in such a manner with the straight stretch, that when one is counted, the squatting position of the sinking bend is taken; while, when two, four and six are counted, the rising up, in degrees of the straight stretch is accomplished. e. From the apart position, the sinking bend and straight stretch involve a more vigorous exercise, and one which is at the same time more effective for the lower limbs. ^ f. The sinking bend, executed in such a way that .the whole weight of* the body rests more especially upon one leg, is a more difficult exercise, and should only be undertaken after both legs have been for some time subject to practice. To accomplish this, one leg takes the forward step position, Fig. 13, A, and sup- ports the other, B, when the latter, in a similar manner and connection as in the sinking bend exercise executed with both legs, assumes the principal labor; right and left are to be practiced, and to be united with dumb bell exercises as indicated by Fig. 13. G. Finally, we recommend to our readers an exer- cise of more easy execution, in the following form: Position—the body balanced upon the points of the feet; exercise: the sinkingbend; this may be alternated with the sole of the feet on the floor. Two steps can be taken forward, and two back again; or two can be taken sideways, right and left to 4-4 time. Also in 2-2 or 3-3 time, the sinking bend and straight stretch exercises may be connected with the dumb bell exer- cise from the drawn back position, whence may be executed the horizontal sinking down or thrusting out movements. All the exercises which have been executed thus far, (especially those under 5,) provoke a vigorous and uniform action of the muscles of the legs. They acquire their physiological importance, from their being the means of exciting to action the functions of the abdomen, and especially the process of digestion. 6. As our readers are already acquainted with the stepping forward position, the sally, (Fig. 10,) we now give an exercise which resembles the thrust strike, B, Fig. 7, and which is called the thrust throw, (Fig. 14.) From the locked position, wlien one is counted, the dumb bells are carried back as .far as designated by Fig. 14, D. Two! Swung forward in the direction pointed by the arrow at B, and are brought into a position by the sides of the chest, where they will be ready for the next movement. Three! The dumb bells are thrust forward horizontally as at C. Simultaneous with the thrust throw takes place the stepping out and bending movement of alternate legs. This exercise is repeated in the following manner : One! The dumb bells are carried with outstretched arms in the direc- tion A; backward again, simultaneously with the return of the foot and leg which had taken the forward step to the locked position. The thrust throw is con- tinued in this manner in 3-3 time. 7. Fig. 14 explains the Boxing Exercise. When one is counted, take the position seen at c, 152 Fig. 14. Two! The thrust-out takes place precisely as in Fig. 14, accompanied with stepping out. 8. A third exercise upon Fig. 14, is a beauti- ful one. The dumb bells are held in a forward hori- zontal position, (Fig. 14, c) ; the feet in the locked position. Count One:— With the left foot step for- ward to the fall out posi- tion, simultaneously both arms are swung back- wards, as in the shoulder trial, (Fig. 4, A.) Count Figure h. Two: The foot returns to the locked position, the dumb bells being at the same time carried forward to the horizontal position. 9. An entertaining and effective exercise is catching the dumb bell. The position for this is illustrated in Fig. 10, K. The dumb bell is held with the wrist grasp so that the wrist joint is highest; let it fall, but catch it again with a sudden grasp. It may be per- mitted to fall lower and lower, as one becomes prac- ticed in the exercise. It may also be practiced with the fall-out step to the left. 10. As a very useful, though fatiguing exercise, we will introduce the Grass Hopper Leap. The squat- ting position, (Fig. 13, b,) is taken; the knees are kept firmly together, and one hops with both legs. With the first leap, the dumb bells are swung back, (Fig. 14, a,) but at the second leap, they are carried to the upward position. 153 B. Body Movements. In the dumb bell exercises which have been described thus far, the limbs have been especially called into activity, and they embody to a considerable degree the body movements, especially with the arms. Physiolog- ical considerations render it important that a thorough exercise of the muscles of the back be provided for, and for this purpose we describe some amusing exercises. 1. The Twist Swing is a simple exercise, and is exe- cuted from the apart position. The dumb bells are held as seen in Fig. 15, hands close to each other; they are car- ried in a swinging manner, first to the right, then to the left, accompanied by a twist- ing of the whole body. After a short time, the dumb bells can be held at a greater distance from the body, which will make the trunk-twisting more vigorous. 2. The Bow Swinging, (Fig. 16.) must also be executed from the apart posi- tion, and with it the upper part of the body must be bent forward; the arms hang down, the thumbs towards each other, and the dumb bells are swung in a large semi-circle to the right and to the left, as seen in Fig. 16. The whole body follows the motion of the dumb bells, by turning first to one side and then to the other. The feet twist themselves at the same time in 154 Figure 15. this manner: with the bow spring to the left, the point of the left foot turns to the left; and with the bow spring to the right, the point of the right foot turns to the right. The curve swept by the dumb bells extends from near the floor as high as the head. S ■\ Figure 16. 3. The Bow Mill Exercise. The apart position is taken, from which the dumb bells are made to describe a circle, the circumference of which shall be as near as possible to the floor, and as high up on the right as possible, and thus is followed by another circle of the same description to the left. 4. The Transfer of Dumb Bells. This is an entertaining and effective exercise, which is made plain by a study of Fig. 17. The far-apart position is taken ; the dumb bells are removed from left to right, and right to left, as far as possible. Takinwp and puttivg down the dumb bells : this ° 155 may appropriately follow the preceding exercise, and may be used at any time when in the course of his exercises the pupil wishes to put his dumb bells down. One, by a spring changes his position from the locked to the apart position, and with a bending movement of the body at the same moment, places the dumb bells Figure 17. cross ways before him, (Fig. 17 c.) He returns at once with a spring into the locked position, d, body erect. Taking up the dumb bells, occurs in a similar manner, by a rapid change from the apart to the locked position. 6. The Stamping Ex- ercise, (Fig. 18,) is exe- cuted from the apart posi- tion, with the body bent forward; the arms are drawn back and thrust forward alternately, as illustrated in Fig. 18. 7. The Wood Sawyer is an exercise of an amus- ing nature. From the lock position (with the dumb 156 / --CPB9 a] bells held in the upward pointing position) spring to the apart position, and bring the dumb bells down to a point between the legs. The dumb bells are then swung up-again and at the same time the apart posi- tion is resumed. Time 2-2. (Fig. 19.) 8. The Up and Down Spring Exercise is similar to the preceding one. The pupil springs into the apart position, whilst also assuming the squatting position; and the dumb bells are laid at either side of the feet. From this position he springs up into the erect ones, carrying up the dumb bells to the position indicated in Fig. 19. We close this series of exercises with the Rocking Leap, (Fig. 20.) to accom- plish which one must have already acquired considerable agility. Tne Position is plainly indicated in the cut. The left foot is forward at point c ; the dumb bells are held in the horizontal forward position ; the two arcs of a circle are described in succession, first by the left foot from o to a, followed almost simultaneously by the right foot to b ; the right foot then becomes the forward one. Whilst this change of position is being accomplished, the dumb bells are drawn mas indicated by the dotted line, and thrust out again as soon as the change is accomplished. One performs 14 Figure 19. 157 this movement from right to left, and from left to right. It is a beautiful exercise. Figure 20. c. Special Importance of these Dumb BeU Exercises. Laxity of the hip, abdomen and back, is a more fre- quent cause of diseases affpcting the liver, stomach and bowels, and of hysteria and hypochondria, than is usually supposed. To preserve these organs in health, and to cure them when diseased, these muscles must be thoroughly invigorated. This is most effectually accomplished by the exercises given in this chapter. They are highly recommended by physicians for the removal of constipation, piles, dyspepsia, flatulency, intestinal rheumatism, "Spinal Curvatures and other Deformities, with their Treat- ment by the Movement Cure." "Affections of the Sexual System, with their Treatment by the Movement Cure." "Affections of the Nervous System, with their Treatment by the Movement Cure." The first of these works will be issued before the close of the present year. Each of the forthcoming books will contain from two to three hundred cuts. tf he explanations and directions will be made so simple, and the illustrative cuts so numerous and complete, that any home may become a Movement Cure for the restoration of its invalids. My heart is filled with the hope that through these works, thousands who have vainly sought relief in medicines and journeyings, may escape their sufferings, and again enjoy the many blessings of our earthly life. Most Respectfully, DIO LEWIS, M. D. INTRODUCTION. We welcome German gymnastics as an earnest of a revival of the ancient, German, national spirit. Du- ring the long centuries of the dark ages, the Germanic soul struggled with ignorance and superstition; culmi- nating at length in the "Thirty Year's War," during which, four-fifths of the German people were destroyed, and numberless towns utterly annihilated. At last, the worst of all possible results befel the German nation, in the suffocation of its national life. Until the year 1618, the German national spirit still existed, though restrained in its manifestations. There was a noble consciousness of physical and spiritual strength. This consciousness had been preserved through the military habits of the people. Arms were kept in every house. Target shooting was universal. Women and children became com- rades in arms. Physical vigor was an object of gen- eral emulation. Every house in town and country had its bath-room; organized and incorporated bodies superintended the bath. They were known as the "Society of Bathers." Numberless sports were intro- duced, and received the patronage of the government. The present English habits are to some extent a reflec- tion of the German life during the period of which we speak. Of all these beautiful blossoms of the German national hfe, none survived that dreadful war. During a long reign of terror, this noble people was over- whelmed by hordes of foreign tyrants, who reduced the German nation'to a shrivelled, timid, narrow-minded people, smirking and bowing down to foreigners. A long, long time elapsed ere a few small flames began to kindle in the mass of smouldering ruins, in whose depths the national spirit of olden time had yet contin- ued to glimmer and glow. Two centuries passed, before the regeneration of the German national hfe could commence. All praise to God, the present gen- eration has crossed the threshold of the new era. The new creation received its noblest impulse through the priceless labors of Gutsmuths, Jahn, Eiselen, Spiess and their fellow workers, who inaugurated the present gymnastic revolution. Gymnastics are therefore not a mere passing thing of fashion, but a renovated, enobled instinct or germ, from the old, yet vigorous root of the ancient German national life. Man may indulge lofty conceptions and aspirations, but without physical vigor he must ever prove a very imperfect being—a tree which bears forced blossoms and dwarfed fruit. What is true of the individual is true of a nation. What the primary school has accomplished for the intellectual life of the nation, the gymnasium is achiev- ing for its physical life. The primitive and aimless field sports no longer suffice. The intellectual Hfe of the nation having reached a higher plane, system and science are demanded for its physical development. Besides, the demands made by a higher mental culture 168 are so manifold and absorbing, as not to allow suffi- cient time for the primitive exercises which belong to field-sports. The Pangymnastikon. In this work, it is my purpose to present the claims and elaborate the uses of the Pangymnastikon, so called because it possesses t^e advantages of all other gym- nastic apparatus. I would not underrate the value of other apparatus and modes of exercise. Holding the position of president of one of the oldest and most advanced gymnastic clubs in Germany, and deeply impressed with the importance of constant variety and change in apparatus and exercises, I offer the Pangym- nastikon, not as a full response to the public demand, but as the most complete "multum in parvo" in the gymnastic field, and as most admirably adapted to the wants of those who cannot avail themselves of the advantages of a gymnastic institution. To all such it is a God-send. Special Claims of the Pangymnastikon. It is comparatively easy to devise gymnastic exer- cises which shall interest a social class, enlivened by music. But what shall those do, who, finding it inconvenient or disagreeable to visit the gymnasium, would cultivate muscle and vigor at home ? In the absence of social stimulus and music, the exercises themselves must possess peculiar fascination. If, in addition, they bring every part of the body into varied action, giving the left arm, shoulder—the entire left half of the body as much and as varied exercise as the right, we should have the model home gymnastics. The Pangymnastikon meets these indications more ic° 169 successfully than any other apparatus yet devised. While the first exercises of the first series are simple enough for children, the last exercises of the last series are beyond the reach of all except those who have a favorable composition, and are very much in earnest. For clergymen, ladies and many others, who would carry on the work at home, this invention is the most complete means imaginable. Description of the Pangymnastikon. Two large hand rings suspended from the ceiling by ropes, which, running through padded hooks, are car- ried to the walls. Two other ropes extend from the walls directly to the hand rings. A strap with a stir- rup is placed in either hand ring. By a simple arrangement on the wall, the hand-rings are drawn as high as the performer can reach, or let down within a foot of the floor; or at any altitude they can be drawn apart to any distance. The distance between the stir- rups and rings can be likewise varied. The usefulness of the Pangymnastikon depends upon the facility with which these changes can be made. The rings must be raised, let down, drawn apart, the stirrup straps changed, or removed altogether from the rings, each and all with a single motion of the hand, and in a moment. There are various simple mechanical con- trivances by which these multifarious changes can be made. An ingenious mechanic can scarcely be at fault. v I will suggest that in splicing the ropes into the rings, the splice should be long and drawn close ; else giving way, an unpleasant surprise may occur. The ropes should run through strong, padded hooks at the ceiling, which are fastened on the upper side of the timber with thick nuts. The fastenings on the wall must be made secure. 170 The ropes with which the rings are separated, should be armed with wrought-iron snap-hooks, which can be caught into wrought-iron rings, which have been firmly lashed into the suspension rope, at the point where it connects with the hand ring. The stirrup straps must be of very strong white leather, with edges so rounded that the pants will not be worn. In shortening the straps, a buckle should not be used, for, in removing the straps from the hand rings, much time would thereby be lost; nor should a simple hook be employed, as the leather is liable to give way, and the hook to slip out. A brass H, with one side sewed into the end of the strap doubled, and the other slipped through slits in the body of the strap, is a perfect thing. With this simple contrivance, the strap can be altered or taken out altogether in a second, and can never give way. The stirrups should be very strong, with ser- rated bottoms, and fastened into the ends of the straps with strong sewing and copper rivets. The Pangymnastikon cannot be put up in an ordi- nary gymnasium; the ceiling is too high. The best height for the ceiling hooks is twelve feet; a ceiling as low as eight feet will do. The apparatus can be used, however, in a gymnasium, or in an open yard, by the erection of a simple frame work. If sus- pended in an ordinary gymnasium, from a ceiling eight- een or twenty feet high, a large number of the most valuable exercises cannot be performed advantageously.* * If the mechanic has difficulty in understanding the processes of manu- facturing the article, he may obtain full explanations by addressing Dr. Dio Lewis, Box 12, Boston, Mass., whose manufacturer will send full particulars. Persons who would prefer to obtain the Pangymnastikon at the factory in Boston, can address Dr. Lewis, who has them so made that they will not eive out at any point, even after being used for years in the roughest manner and by the heaviest men. Made thus, handsomely finished, and boxed ready for shipment, the cosUs $9, which is very cheap. Directions for putting it up in any room, even a parlor, without marring the ceiling or wall, will be sent with the apparatus. It can be easily removed out of the way in a moment when not wanted. Four large sheets of ruts will be sent with it. The height of ceiling and width of room must be sent to us. 171 Uses and Value of the Pangymnastikon. Upon a close examination of the Pangymnastic exer- cises, the conviction will be forced upon all, that by no other means can such a variety of valuable exer- cises be reached. A vain boasting over muscular strength is vulgar. I regard with disfavor the cultivation of mere strength, with- out a noble carriage, freedom, security, agility and grace. Still less do 1 approve of a mere display of feats. But what thoughtful person can reflect upon the objects of human life, without seeing that not only is the highest development of the muscular system a great advantage to those who follow mechanical occupations, but of vital importance hkewise to those who fill the ranks of intellectual life, and who require as a condition of suc- cess, good health and strong vitality. Only a whole man is capacitated to perform in the best manner the tasks of life. Is it not an aim worthy our highest efforts to develope our whole being to its fullest capac- ity? To carry forward to full fruition those germs, which, like the slumbering buds of a plant, exist within us, awaiting the period of their development and ripening. That which man is in himself, that which he possesses in his own person—his intellectual and physical capabilities, constitute his only permanent, reliable capital! If then a method is opened for the development of his physical strength, not at the cost, but to the advantage of his intellectual powers, would he not prove himself a simpleton if he refused to follow such a path? The^natomist, in examining the exercises here intro- duced, will not fail to discover that each and every set of muscles has received studied attention, while at the 172 same time the general development of the man has been kept in view. This universal development is especially provided for in the Pangymnastikon by the union of the stirrups with the rings, from which results an infinite combina- tion and variety of exercises. The main value of the Pangymnastikon rests upon this union of the stirrups with the rings. I believe the gymnasium receives in this apparatus a larger circumference than is offered by all other gymnastic utensils combined. The muscles of the lower part of the body, and the nape of the neck, are more thoroughly trained than by any other means. The extensor muscles of the fin- gers, hands, arms and legs, which are never brought into vigorous play with other gymnastic apparatus, enjoy, in the use of this apparatus, full play. The rotatory and diagonal movements of the muscles, wliich arc particularly effective in the production of symme- try, figure prominently. Pangymnastic exercises derive great advantage from the fact that the points of support as well as the points of grasp are moveable, whilst ordinarily these points are fixed. The advantage of the Pangymnastikon is, that these points are fixed through a varied action of the muscles. This compels an almost infinite multipli- cation of the direction and manner of muscular exertion. The Pangymnastikon, as I am convinced by a wide experience, possesses strong attractions to lovers of gymnastic exercises, on account of this great variety, and the graduated difficulties to be overcome. It will everywhere prove a source of unlimited interest in private houses. Nothing could be more admirably adapted to ships, 15* 173 where invigorating exercises are greatly needed to pre- serve health and to prevent sea sickness. The Pangymnastikon is therefore to become the means of an unlimited generalization of the gymna- sium. The pupil must observe the gradual method of advancing. Beginning with the most simple, and at last reaching the most difficult. He must proceed from exercise to exercise, from degree to degree, from series to series. FIRST SERIES. Fig. 1. Shoulder Swing, forward and backward, four, six, or eight times. Rings at the height of the head. The swing motion 174 is obtained by springing from the floor, and a continued effort of the legs. Fig. 2. Elbow Swing, forward and backward, four, six, or eight times. Rings high enough for the body to hang straight, the body being supported by the elbows. Swing the same as in Fig. 1. Fig. 3. Hand Swing, forward and backward, four, eisht, or twelve times. Rings so high that the feet will not touch in swing- ing ; with the arms straight. Fig. 4. Hand Swing Sidewise, four, eight, or twelve times. Rings same as in the last. The swinging which is sidewise, is carried on by efforts of the legs and arms. This exercise operates happily by enlarging the chest. Fig. 5. Standing Inclination, forward and back- ward, two, four, or eight times. Rings as high as the chest. Seize the rings as shown in the cut. The feet remain at one place, simply turn- ing on the toes as the person falls forward, and on the heels as he falls backward. In falling forward it is 176 well, for beginners especially, to keep the arms in the attitude seen in the cut. The legs must not be bent. Fite? 225 to touch the ground. If the movements are not exe- cuted very slowly, there will be a sidewise swinging of the body, which will greatly increase the difficulties. Fi shoulder height —are seized from the outside with x the support 230 grasp, in such a mdfmer that the rope comes before the arm ; for otherwise the arm could lean upon it and the exercise would be too simple and slight for this series. The body goes over into the support hang in such a manner that the transferring of the point of weight requires a powerful sidewise effort of the whole body. Fio-. 82. Rigid Drawing Up, one, two, or three times. Rings a httle above the head, are seized from the outside with the hang grasp. The pupil raises himself off the floor, then by an after movement a half sum- merset is executed, with the body kept rigidly straight. At no point is this rigidlv straight attitude relaxed. 231 This is the essential point, and one can readily perceive the difference between the exercise as thus executed, and when done with a bending at the hip joint, be this bending never so slight. Fig. 83. Drawing Up Hang with One Arm, without Touching the Floor, one, two, or three times. Seize the rings at the highest grasp point, and go over into the hand hang, with one arm stretched at full length. Now draw up the body until the arm is at a right angle. Both upward and downward the move- ment should be slow. 232 Fig. 84. Support Weighing, during one, two, or three inhalations. Rings at shoulder height, are seized from the inside with the support grasp, and one goes into the support hang, (Fig. 14.) Thence by a gradual lowering and bending forward of the rigidly straight body, one goes into the horizontal suspended position, where it is re- tained. Through the action of the arm muscles the rings must be kept close to the body. Fie. 85. Hanging Balance Upwards, during one, to , two, or three inhalations. Rings as high as the head. Seize from the outside with the hang grasp, and go into the inverted position, (Fig. 54,) then keeping the body very straight, grad- ually and slowly turn it to the horizontal position and 234 Fig. 86. Hanging Balance Downwards, during one, two, or three initiations. The same as the last exercise, except that this one has face down to the floor, the back being kept very rigid, and reaching the horizontal position, the body should be held there during the prescribed time. Fio-. 87. Double Balance Hang, one, two, or three times. The two previous exercises are united in this one. That of Fig. 85 is executed, then the transition is made to Fig. 86. The body should remain fixed upon reaching the perpendicular position, for a moment, for rest. This transition demands a high degree of power in the muscles of the chest, abdomen and back. 235 LEAPING EXERCISES. The human body requires a variety of leaping exer- cises to complete a thorough gymnastic education. For the execution of these exercises no other apparatus is required than a simple cord horizontally suspended, and so arranged at the points where it is supported, that it can easily be raised and lowered, to determine the capacity of the leapers. The straps of the Pan- gymnastikon are admirably adapted for this purpose, 236 and are in fact superior to the ordinary wooden frame which is generally employed. The leaping cord can be attached to the straps with httle metal weights slip- ped through the holes in the straps, or with small wooden pegs. The leapers must come down on the toes with legs so bent that the head and spine will receive no concus- sion. If the leaping is done upon a floor, it is well to place a straw matting where the gymnasts are to land. Fig. 88. Forward Stepping Over. One places himself directly in front of the cord, and lifts one leg so high and in such a manner, that the leg from the knee down is in a perpendicular direction to the hne of the cord, and can be stretched out over it without bending the body backward. Thus one places it on the other side of the cord upon the floor, and the other leg follows. In the same way the other leg now goes over first, so that each leg has the same exercise. Fig. 89. Sidewise Stepping Over. to In a sidewise position, one stands close beside the * cord, and raises the leg which is nearest the cord, exr- actly in a backward direction, high enough to be above the line of the cord, and over he steps upon the ground. The upper part of the body must resist the tendency to bend forward. The other leg now follows. The higher one can place the cord the better. If one can keep the head and shoulders well drawn back, it is an improvement. The inclination to stoop for- ward, is of course very strong. As has been inti- mated, this must be resisted. This exercise exerts a 'happy influence upon the small of the back, and the hips. Persons affected with rheumatism or neuralgia 1 237 in either of these parts, will find in this exercise a benefit. It should be added, though it is hardly necessary to mention it, that in the beginning the cord may be placed not more than eighteen inches from the floor. After many repetitions the cord may be raised as high as the entire length of the leg. Fig. 90. Forward Leap. Face the cord, and holding the heels together, leap over, keeping the two limbs in exactly the same posi- tion. The distance one is to stand from the cord, will be determined by the height of the cord—the greater the height, the greater must be the distance. The leap must be made from the toes. The knees must be well drawn up toward the chest, in making the leap. ^238 If this part be well done, the body need not 'rise much to leap a cord three feet high. And* the body need not rise three feet to clear a cord five feet high. Per- sons with hernia, must exercise much caution in the performance of this feat. They ought not to do their best. In coming down on the opposite side of the cord, one should strike on the toes. If such a leap be well executed, so little noise is made that other persons in the same apartment will hardly hear the leaper. Fig. 91. Sidewise Leap. With one side close to the cord, and with the feet locked, leap over sidewise. Leap back in the same manner. The same rules in regard to the leap as in th^last. This is a vigorous exercise for the muscles of the sides. Combined with the last, it will accom- plish much for the longitudinal muscles of the back and ,side. It ought not to be forgotten that these leaping exer- cises are very severe, and are pretty sure to be fol- lowed by soreness unless one is quite hardened to the work. Beginners should not make great leaps, but as it is supposed that those who practice these, have already performed all that precedes them, perhaps the caution is unnecessary. Fig. 92. Twisting Leap. As with the forward leap, the position is in front of the cord, with locked feet. One leaps forward and over the cord, in such a manner that with the leap the body makes a semi-circular turn or twist, and comes down on the other side of the cord, facing in an oppo- site direction. The same is now executed in an opposite direction ; if from right to left first, it will be from left 240 to right next. All exercises in which twisting the en- tire person, or the head alone, is a feature, are useful to those who are affected with vertigo. Not a few persons have been cured of dizziness by simply whirl- ing on the heel. Fig. 93. Sidewise Rigid Leap. One stands sidewise toward the cord, and near to it. Leap from the ground so t|^t one leg quickly follows the other, over the cord. During the leap each leg must be kept rigidly straight. Be sure to come down on the points of the toes. This exercise must be exe- cuted from alternate sides. This will call for a vigorous exercise of all the mus- 21 241 cles about the loins, abdomen and hips. At first it may lame the small of the back a little, but with care this will soon pass away. Fig. 94. Spread Apart Leaping Over. The position and spring are the same as in Fig. 90, except the spring is quickly followed by spreading out the legs so they are apart at full width at the moment of passing over the cord, and are together again, when the points of the feet touc'h the ground on the other side of the cord. In performing this feat, it is well to begin with the cord quite low. And every performer will be surprised to find how small the height he is able to reach in this 242 way. The high leaps are in great part achieved with the bending of the legs. Fig. 95. Barrier Leap. The rings are fastened at the sides as high as the hips. One of the hands seizes one of the rings from the inside. The spring with which one leaps over the cord, is made with the foot farthest from the grasping hand, while one braces himself upon the ring and keeps the body straight as It swings over the cord. Alternate from the other side. One has a thousand Occasions to use this leap. In crossing the fields, one has frequent necessity for leap- 243 ing a fence, and as passing it in this way can be achieved even by an old man, if he understands the trick, it is recommended to all to practice this much. Leaping a fence in this simple and easy manner, not only looks well and saves time, but may save one's garments. Fig. 96. Circular Leap. This exercise consists of a leap, and at the same mo- ment a circular twist, coming down at the place of starting. You must in landing reach precisely the same position that you had before the leap. The cut does not give a very perfect idea of this leap. It rather 244 gives the impression that the performer has failed to reach the starting position. When the leap is made to the right, the left foot Is placed twelve inches before the right, in position, before the leap is taken, and vice versa. This exercise takes place without the cord, and the only service of the rings and stirrups is to indicate the starting point. It is executed from alternate sides. Fig. 97. Seizing Leap. This exercise is for the purpose of learning how to *seize firmly upon an object in the midst of a leap. At the moment when the body is over the cord in the leap, each hand seizes one of the rings, and holds tightly 21* 245 ~7~ /^Jkf. r \~ until he reaches the ground. This is executed without any tossing or swinging which might change the atti- tude. This has the advantage of calling for quick eyes and hands. Indeed all these leaping exercises demand cool- ness and presence of mind. Those exercises which call for the use of muscles in a simple and unintelli- gent way, have comparatively little value. In a true development of the physical man, there must be an interweaving of the mind with the body, which can only be achieved by the practice of those exercises in which considerable skill is demanded. If the feats to 246 be performed, do not require an active effort of the mind, the man is not improved. Holding one's self in the rings suspended as long as possible calls for a vigorous exercise of certain muscles, as does the lifting of heavy weights, but as there is neither skill or inter- est in either case, so there is little profit. Many variations of the exercise represented in Fig. 97, will occur to every one. F.98 Fig. 98. Forward Leap with One Leg. Position the same as with other forward leaps. The body as close as possible to the cord. One leg is bent at the knee at a right angle, while the other executes the leap. Alternate. Those who have been troubled with lame knees, 247 must practice this exercise with care. As there is a very severe exercise of the knee joint and the parts immediately sorrounding it, and as a lameness in those parts is apt to be a serious affair, too much caution can- not be exercised. Fig. 99. Sidewise Leap with One Leg. Like the last, except that one goes over in a sidewise direction, from a sidewise position, the leg that makes the leap being the one nearest the cord. Alternate the sides. It might be necessary to repeat the caution given in the last, but as persons who have reached this point in these exercises have learned much by experience, and have likewise become tough, it is perhaps only neces- 248 sary to express a general caution against undue exer- tions. If there be deficiency in the left leg—if in size and strength it be inferior to the right, it is well in all the single leg exercises to give it more than half of the work. * Fig. 100. Squatting Leap. From the lowest squatting position, with only the points of the feet upon the floor, one executes the leap forward over the cord. This is an excellent exercise for persons with indi- gestion, torpid liver, or constipation. It will accom- plish more in a single minute to arouse a vigorous F 249 action in the abdominal viscera than horse back exer- cise in half an hour. Persons with hernia or hemorrhoidal tumors will, without warning, exercise due. caution in the perform- ance of this feat. But in regard to this and other expressed cautions, if persons wtto undertake the execution of these se- vere leaping exercises, have performed in due course all the exercises of the Pangymnastikon which precede them, there will be little difficulty or danger in the exe- cution of the most difficult leaps. F/Of Fig. 101. Oblique Wide Leap. One takes his position near one of the straps and leaps in an oblique direction over the cord, coming 250 down beside the other strap. This is to be executed from both sides, and alternately. - Fio-. 102. Running Leap. o With a few short, quick steps, one must leap as shown in the cut. In the running leap it is the almost universal custom to spring always from the same foot. This must be avoided. Each foot must have its turn. One must always come down with the heels together, which is a general rule for securing safety and success in all kinds of high or wide leaps. Fig. 103. Rising with One Leo. In order to have trU stirrup straps close to the hands as a reserve, in case the strength of the leg alone 251 252 should not be sufficient, the rings are not fastened al the side. Take a position between the rings in the lowest squatting attitude, resting upon the point of one foot, while the other leg is kept free and stretched out in front. Now rise to the erect posture, whereupon the other leg must take its turn. Fig. 104. Leaping Backwards. Stand with back to the cord, and leap directly back- ward «ver the cord. FW. 105. Back Twisting Leap. to Position the same as in the last. During the leap 22 253 turn half round and come down facing In the opposite direction. Alternate with turning the other way. Fig. 106. Opposite Double Leap. to Execute the forward leap, (Fig 90,) and immedi- ately follow it by the backward leap, (Fig. 104.) This leaping forward and backward over the ropes, is, on the whole, perhaps the hardest of the leaping exercises. There can be no doubt of it, if you have had sufficient practice to enable you to leap about as high backward as you can forward. The faithful gym- nast will be astonished at his improvement in the back- ward leaping. Beginning with the cord one foot high, he soon rises to two feet; then to three ; and perhaps to four feet by the end of the first year. A much 254 higher point than this even, may be reached by those, who, beginning with a fortunate composition, give a few moments every day to efforts in this department. Persons with hernia, unless well protected with a superior truss, must exercise great caution in the back- ward leap. Fio-. 107. Leaping Off During the Swing. o At the end point of an energetic forward hand swing, let go of the rings, and come down as far for- ward as possible. r 255 SUGGESTIONS IN REFERENCE TO THE USE OF THE PANGYMNASTIKON BY FEMALES. This apparatus will be much used by females of all ages. Of the 107 exercises, there is not one which they may not execute with propriety and profit. I do not mean in a public gymnasium, but in the privacy of their homes. In order to secure the full enjoyment and benefit of the gymnastic exercises, they must pro- vide themselves with the Zouave costume, such as is worn by the young ladies of the Zouave Military Clubs. The accompanying cut is a tolerably good rep- resentation of such a dress. It is cheap, easily fitted, allows the most perfect liberty to every Hmb and muscle, while It can be put on or thrown off In a single minute. When a lady is done with her morning cares, and would dress for dinner, she slips on her Zouave, and stepping to the Pangymnasti- kon, devotes a few minutes to its exercises. It may be put up in almost any bed-room, and thus she may enjoy the strictest privacy. In putting it up in a parlor, study or bed-room, the walls.need not be marred, while it can be taken down and removed ^out of sight in a single moment, nothing remaining but several comely hooks. First Prescription.—For Girls and Women. When you would dress for dinner (though it should 256 not be within an hour of that meal) on Monday, Wed- nesday and Friday, execute one to ten inclusive, each exactly the given number of times. When the hour indicated is not convenient, just before retiring at night is the next best hour. Do them precisely in the order prescribed, and on the days indicated. Do not look up other exercises and attempt them. Follow the pre- scription as faithfully as you would that which advises doses of medicine. Practice this prescription during one month. A marked improvement in the manner of execution will be developed during the month. Second Prescription.—On Monday, Wednesday and Friday, when you would dress for dinner, execute eleven to twenty, exactly the number of times indicated in each exercise. Try hard every time to perform each exercise better than before. Continue this prescription during one month. Third Prescription.—On the same days and at the* same hour, execute twenty-one to thirty, during one month. Fifth Prescription.—On the same days and at the same hour, execute twenty to thirty, during one month. Sixth Prescription.—Same days, same hour, one to thirty, during one month. Seventh Prescription.—Same days, same hour, thirty-one to forty-five, during one month. Eighth Prescription.—Forty-six to fifty-nine, one month. NiNTn Prescription.—Thirty-one to fifty-nine, one month. Tenth Prescription.—Sixty to seventy-five, one month. 22* 257 Eleventh Prescription.—Seventy-six to eighty- seven, one month. Twelfth Prescription.—Sixty to eighty-seven, one month. After one year, select from any of the series such exercises as are most agreeable, and perform them at pleasure. It will be observed that nothing has been said of the exercises from eighty-eight to One hundred and seven. These are leaping exercises. The leaping exercises may be used, ad libitum, after entering upon the third prescription. It is only advised, that wlienever the back is made to suffer, greater caution should be exercised. For Children of Either Sex, the Pangymnasti- kon is Admirable. Children of either sex, as early as four or five years of age, may begin a course of Pangymnastic training. The course I have advised for women, I would pre- scribe for children. The leaping exercises they will practice with great pleasure and profit. For Men Over Fifty Years of Age, I would prescribe the same order of exercises. Per- mit me to assure you, gentlemen, that much of the rigidity of muscle, and inflexibility of spine and limbs, which you think inseparable from your age, may be • removed by a course of mild and varied gymnastic training. I hear you say that "gymnastics are for young people, not for old folks like us." I believe no class of persons would be more benefitted by proper physical training, than that class of American gentle- men who, having led active business lives, have, in 258 advanced life, retired to sit down and enjoy themselves. The characteristic stoop of the shoulders, among the aged, could be prevented by a few very simple exer- cises frequently practiced. For Large Boys, Young Men and Middle Aged Men, I would advise the following course : First Prescription.—Every morning before break- fast, about an hour before dinner, or some time during the evening, execute one to fifteen. Continue this one month. Second Prescription.—Sixteen to thirty, one month. Third Prescription.—One to thirty, one montn*. Fourth Prescription.—Thirty-one to forty-five, one month. Fifth Prescription.—Forty-six to fifty-nine, one month. Sixth Prescription.—Thirty to fifty-nine, one month. Seventh Prescription.—Sixty to seventy-three, one month. Eighth Prescription.—Seventy-four to eighty- seven, one month. Ninth Prescription.—Sixty to eighty-seven, one month. Tenth Prescription.—One to forty-five, one month. Eleventh Prescription.—Forty-six to eighty- seven, one month. Twelfth Prescription.—One to eighty-seven, one month. 259 LTse the leaping exercises at pleasure from the begin- ning. Follow the above prescribed course during one year, and then continue the exercises in the Second and Third Series, ad libitum. When any man has followed the prescribed course for- one year, and then continues the use of the Pan- gymnastikon a few minutes every day, it would be safe to insure his health at very low rates. The clergyman with sore throat, who shall follow this course, will need neither nitrate of silver nor a jour- ney to Europe, to cure his bronchitis. The victim of Dyspepsia, Chronic Headache, or Rheumatism, will find this road leads directly out of tke valley of sorrows. Persons of either sex, and of all ages, will find in the faithful practice of the Pangymnastic exercises much of health and strength, and such an increase of days as will more than a hundred fold compensate for the time devoted to this truly great Invention of the distinguished Schreber. 260 SCHOOL DESKS AND SEATS. A radical change in school furniture is imperatively demanded. The seats and desks, now in vogue, com- pel an attitude which must result in a stooping form. The other day I stood an hour on the street, and saw more than five hundred persons pass. Not one was erect. Bending over the desks in our schools, ten years, would make us crooked if we were composed of spring steel. The desk top must be so arranged that it may be raised nearly to the perpendicular before the face of the pupil, and the book held in a position which shall compel him to sit with head and shoulders well drawn back. Figure 1. Fig. 1 exhibits a fruitful source of our characteristic o coping shoulders. 261 Figure 2. Fig. 2 presents a better desk, and the" change of position in the pupil. Figure 3. Figure 4. Fig. 3 is a model desk, meeting every want. The top can be raised to any height that may be desired, or 262 let down nearly horizontal, for writing exercises. On the desk top, it will be observed, is a bar wliich sup- ports the book. This can be moved at pleasure, and has a pair of fingers wliich will hold the book in any position. Fig. 4 shows two support bars, an arrangement which must prove most grateful to students of the languages, and to all others who have occasion to con- sult a dictionary while reading. The seat is likewise adjustable. It can be raised or lowered several inches by a single motion of the hand. The ordinary desk may, at a trifling coat, be changed into the new one. THE NEW BOOK HOLDER. A book, holder has been invented which will be used in schools upon the desk already in vogue, and in pri- vate houses upon the common table. The "Holder" is seventeen inches high, and eight inches wide. The cut gives a good idea of it. A very simple arrangement enables the pupil to raise and lower the book, which is held in any position by a pair of fingers. The support bars are armed with small hooks, with which they are hung upon the cross rounds. A "reader" may be held on the upper bar and a dic- tionary on the lower one. By a simple means the holder can be brought up more or less immediately in front of the face, so as to compel the student to sit very erect or allow him to bend forward more or less. 263 This book holder cannot get out of repair, is very neat and cheap, and if made of rose-wood and silvered wire, is exceedingly beautiful. A patent has been applied for. 264 VENTILATION. An unventilated gymnasium is an absurdity. We visit such an institution for health, and not for mere show of muscle. At least such is the fact with people of brains, A gymnasium without apparatus would be regarded as a failure ; a gymnasium without venti- lation is a nuisance. Sanitary science involves no problem so grave, and heretofore so difficult of solution, as the ventilation of our houses. We live most of the year within doors. A pure atmosphere is indispensable to health. We must live in an artificial heat. How shall this heat be supplied, and the air of our houses constantly changed? An open fire is without doubt the only effective means heretofore employed. Although not econom- ical, it is, for many reasons, most satisfactory. It fills the house with sociability and a sense of comfort, and secures a complete ventilation. But the great waste of heat, with the dirt and dust, are objections which are greatly lessening the number of open fires. Be- sides it would not be easy to warm a large hall or church with this means. Furnaces are rapidly multiplying. Nearly all pri- vate dwellings of any considerable size are supplied with them. A great variety h#e been invented. 23 265 Their essential differences lie in their various capacities for the production of heat from a given amount of fuel. All, so far as I have been able to ascertain, have essen- tially the same facilities for ventilation ; the heat in each case being introduced at the floor, and escaping at or near the ceiling. Without doubt the needed change of air can be secured in this way, but it is not less certain that the great mass will refuse to bear the waste. The heat, upon entering the room, rushes immediately to the ceiling, and if there be an opening there, escapes, without having been felt by the persons who may be sitting in the room. In an apartment heated by a furnace, the difference between the upper and lower stratum of air is something wonderful. At the floor our feet are cold, and the children are cautioned against lying down lest they take a cold, when, if you climb to the ceiling, the heat may be suffocating. To make openings in the ceiling and allow this heat to escape, while persons are sitting below in the cold, is certainly a wasteful policy. If all the dwellings, flPany Amer- ican city, were furnished with the facilities for ceiling ventilation, I do not believe that five in a hundred would be ventilated during the damp and cold seasons of the year. The great mass would not consent that the heat, which they have paid for at the coal yard, should leave without touching them. So the windows and doors are made as close as possible, and the people live without ventilation. The consequences are most lamentable. Before the invention of stoves and fur- naces, headache, catarrh, bronchitis and consumption, were comparatively rare. Many years ago, in discussing the subject of ventila- tion, I said, "If, \gjule sending a thousand cubic feet of 266 heated air into a room, we could take the same quan- tity of cold air from the lower part of the room, we should have a perfect ventilation." But at that time I had no idea such a feat were possible, unless it were accomplished by air pumps, which should force the cold air out and thus bring the heated air down. But nothing in the mechanical world is impossible with the Yankee. The result, which I thought impossible, has been achieved by some live Yankee, and by a means so simple, that, as usual, it is wonderful that some one has not thought of it before. I have examined the invention and seen it well tested. I will try to explain it. The furnace is a good one I befove, and is placed in the cellar like others. The heaOs conveyed to the apartments above in the usual way, and in brief, the furnace is, so far as I know, in the departments of gen- erating and distributing heat, not unlike other furnaces. Some advantages are claimed for it by the inventor, but as I do not know him, and have had very httle opportunity to examine other furnaces, I have in this department no opinion to offer. In regard to the ven- tilating department, however, I entertain a very de- cided opinion. In a hygienic point of view, I am con- fident it is one of the most important discoveries with which I am acquainted. To illustrate it, I will suppose we have a single apartment to warm. A furnace is placed under it. A pipe conveys the heat in at one corner of the room. At the opposite corner is a register, which, in appear- ance, is not unlike that through wliich the heat enters the room. This is known as the ventilating register. From it a pipe runs back to the furnace, and enters the chimney with the smoke pipe. The result is, that the heat passing up the chimney creates a strong draught in the ventilating pipe, which of course must be supplied from the lower stratum of air in the apartment above. The c©ld air taken out at the floor, compels the heated air from the upper part of the room to descend to the floor. A remarkable comfort and economy are thus secured. When a piece of paper is burned, or a cigar smoked near the ventilating register, the smoke descends and quickly passes through the register instead of rising into the upper part of the room. The purity of air in the room, and the warmth of the feet, attracted my attention before I knew that the house, in which Jfcras visiting, was warmed by a fur- nace of peculiar construction. This is a truly beneficient discovery. I confidently believe it will contribute much to the health of the American people. When the autumn returns, I shall introduce one into my gymnasium in Boston. This furnace is known, I believe, as the Eagle Right-Angle Ventilating Fur- nace. If any body can invent a better one, and will satisfy me of its superiority, in a future edition of this work, I shall be happy to announce it. The subject of ventilation is one of such paramount importance, that both in the Gymnastic Monthly and in future editions of this book, I shall introduce all that promises to give the people a purer air. 268 THE NORMAL INSTITUTE FOR PHYSICAL EDUCATION. • This Institution was incorporated in 1861, and is located in Boston. Its Board of Directors includes many of the most distinguished of our New England educators. President Felton was its active and earn- est presiding officer, up to the time of his death. The departments of Anatomy, Physiology and Hygiene have able professors ; that of Vocal Culture is in charge of Prof. T. F. Leonard. Dr. Dio Lewis has charge of Gymnastics. This Institution is the pioneer in a new profession. Men and women of enterprise and industry, will find in this field health, usefulness and large profit. The full course continues ten weeks. During the year there are two courses—the first beginning on the 2d of Jan- uary, the second on the 5th of July. A circular can be obtained by addressing Dr. Dio Lewis, Box 12, Boston. At the two "Commencements" of the Normal Insti- tute, which have already occurred, eminent educators were present and made brief addresses. The follow- In "■ extracts are made, as indicating the interest among this class of persons :— 23* 269 . "Dr. Lewis has solved the problem. He has marked out the way. Many eminent teachers are pur- suing it with the most excellent results. We recognize the debt due Dr. Lewis. He has done us teachers and our pupils a vast amount of good."—D. B. Hagar, Pres. of the Am. Institute of Instruction. 1 * I am now satisfied that Dr. Lewis has found the true scientific process for physical development. It was my privilege to welcome Dr. Lewis at his very first arrival here, and everything since then has only con- firmed my confidence in his ability to superintend the work."—Rev. Dr. Kirk. , '' Henceforth we shall delight to think of Dr. Lewis as one who holds our welfare very near his own; we shall turn to him for sympathy and encouragement in our failures, and shall love to bring our successes to him, as belonging more to him than ourselves."—Val- edictory of the first Graduating Class, by Miss May. " I rejoice, Mr. President, that the Normal Insti- tute for Physical Education has been established in Boston. I rejoice that it has at its head a gentleman so admirably qualified to give it eminent success. I believe that no individual has ever, in this country, given the subject of Physical Education such an im- pulse as has Dr. Lewis. He deserves the credit of You may not know it, ladies and gentlemen, but this Institution is famous in every part of the land. There is not a live educator in America who is not looking to see what is to be the result of Dr. Lewis's Institution in Boston. These exercises can be introduced into any school-room with desks. The problem is solved. I trust, ladies and gentlemen, that this is the com- mencement of a new era, and that the system taught by^Dr. Lewis, will be universally introduced into our schools.—J. D. Philbrick, Esq., Superintendent of the Public Schools of Boston. 270 N Managers of educational establishments will find among the graduates of this Institution teachers of a system of gymnastics, marvelously full of interest and variety, admirably calculated to impart symmetry, grace, flexibility and strength, while some of the graduates have had long and varied experience as teachers in schools for intellectual culture. Several who have held honored places in Seminaries of learn- ing, seek, in adding physical culture to their labors as teachers, to restore lost health. I may add that a great many exercises which are much used in our gymnastic classes, do not appear in this volume. I would not discourage efforts to intro- duce gymnastics with the assistance of the book alone, by those who cannot avail themselves of the advan- tages of the Normal Institute, but it is doubtful if any body ever learned to dance well with only a book for a teacher ; and when we add two hundred difficult exer- cises with the arms to our elaborate exercises of the legs and feet, and at least one hundred skilful combinations of the two, we do not go too far when we advise all who would teach successfully to avail themselves, if possible, of the advantages of the Institute. This work, it is hoped, may introduce physical cul- ture to a thousand schools, which otherwise might en- joy no advantages in this department of education. The field is large, and as yet in a great part unsur- veyed. To this I shall add other volumes. As al- ready announced, I shall publish several considerable volumes devoted to the Movement Cure, and as soon as it seems to be needed, I shall add a volume upon School Exercises. 271 THE BLOW GUN AND SPIROMETER. A system of physical training, adapted to the wants of the American people, must involve much special, direct training of the respiratory apparatus. Our na- tional weakness is found in the chest. A tabular state- ment of the deaths by consumption in America, is frightful. The coughs heard every where, are distress- ing. The subject has deeply interested me. The Blow Gun is a good means of enlarging and strengthening the chest, and its use moreover so amusing that it does not require a conviction of duty to impel one to its use. It is so simple, that with a word of explanation, it may be made by any worker in metals. The barrel is thirty inches long and half an inch in the bore. It is of copper, and made perfectly straight and smooth within. Outside it is lacquered. The mouth- piece is an inch wide, fitted to the lips, and silver- plated. The arrow is of wood with brass ferule, and metal point which passes with a screw through the entire length of the wood. A tuft of camel's or goat's hair is attached to the back end. A target with the bull's eye, and four rings, completes the preparations. The target is shown. The company divided into squads of four, sit on either side. One squad steps into position, and each person slips an arrow in at the mouth-piece of his gun. Holding the gun with the hands placed, as upon the ordinary musket in the act of shooting, the captain cries " make ready," and each one fills his lungs to their utmost capacity, then "take aim, fire!" The arrow is blown with great force into the target. The squad, in order, marches away, the captain announces the 272 result of the shot, and a squad from the other party takes its place on the " mark." All the interest which attaches to the ordinary target shooting, is found in this blow-gun target shooting, and the lungs receive a very happy training. They are en- larged, and the respiratory muscles strengthened. The Spirometer is still more effective. This in- strument is very beautiful, resembling a highly finished small-sized clock, and will adorn the walls of any par- lor. It has a pair of hands which are connected with the internal mechanism. A mouth piece at the end of the tube is apphed to the hps, and the lungs being filled to their utmost capacity, the breath is forced into the instrument. With the utmost exertion but a very small amount of air leaves the lungs, for the reservoir re- ceiving the air, will not hold more than an ounce. And it will be readily perceived that all the power with which the air is forced through the tube, is simulta- neously felt in every part of the lungs. In the utter- most corner of the lungs the entire pressure is felt. If the instrument were capacious enough within to receive a large part of the air in the lungs, then instead of the air being forced into every cell, the cells would be closed as the air was forced out. But in the use of this instrument, when the lungs are completely inflated, the effort to force the air into the reservoir is simply an ef- fort to force the air into every air passage and cell, for the pressure is as great backward as forward. The lungs contain millions of air cells. In our arti- ficial hfe, many practices—tight dress, bad pos^m, etc., close many of them. Consumption begins with tliis closure. Keep them open and consumption can- not begin. Filling the lungs to their utmost capacity, and apply- ing the hps not around, but against the mouth-piece, you blow with a force sufficient to carry the hand to 100. Do this every day for a week. The second week you can blow hard enough to carry the hand to 150. And as the strength of your respiratory mus- cles increases you will be able to force the indicator up to 400. I repeat that the lungs being always fully inflated, the effort to force the indicator around the dial will be sure to drive the air into every air cell. Nothing but disease already established can prevent the air from find- ing its way into every cell. With this accomplished, and frequently repeated, it u simply impossible for con- sumption to make its first deposit. The Spirometer cannot get out of repair, and is an exhaustless source of interest to one's self and friends. 274 IN PRESS: DISEASES OF THE ORGANS OF THE CHEST, WITH THEIR / treatment by the movement cure. Profusely Illustrated. By DIO LEWIS, M.D., AUTHOE OP " THE NEW GYMNASTICS FOR MEN, WOMEN, AND CHILDREN." In One Volume. TICKNOR AND FIELDS, Publishers. [£#=* Any Books in this list will be sent free of postage, on receipt of price. Boston, 135 Washington Street, November, 1862. 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