GYMNASTICS 353 5times to an extraordinary degree, par- ilarly when combined with more severe gymnastics. This exercise may be continued with advantage almost uninterruptedly for an hour, or even longer. A great variety of movements may be performed with an arrange- ment of elastic bands with handles, made to imitate the pulley weights of a -gymnasium. Most of the other exercises of the arms, legs, and body, called the free exercises, come under the head of callisthenics. Some of the more simple forms of gymnastic apparatus may with advantage be erected in the open air, and con- stitute a useful recreation for school boys. Ex- ercises on the single or horizontal bar, and the high jump, standing or running, come under this head. A well organized gymnasium is provided with a great variety of apparatus, by which nearly every muscle in the body may be brought into play. In a complete gymnasium, an instructor is necessary at first, particularly for the young, who might otherwise, by care- lessness or ignorance, produce injuries which would defeat the objects of the exercise. For the adult, exercise within proper limits in a gymnasium, particularly when taken in classes, not only develops the whole system and regu- lates the most important functions of the or- ganism, but the feeling of emulation excites in- terest, and the exercise is valuable as a relief from mental strain. This is particularly useful for those of sedentary pursuits. The most simple gymnastic exercises are the following : the upright bars, or chest bars, which render the shoulder joints supple and expand the chest; the leg weights, pushing weights with the feet while in a sitting posture ; the pulley weights, which strengthen the arms and shoul- ders; the rowing weights, an apparatus in- tended to imitate the movements in rowing; light dumb-bells, and club swinging. The more severe exercises are : the horizontal bar, upon which a great variety of feats of strength and dexterity may be performed, many of which require address that can only be acquired by long practice ; horizontal and inclined ladders, which are climbed with the hands; climbing the rope ; climbing the peg pole, an exercise requiring great strength in the arms, in which those with light bodies are usually most pro- ficient ; drawing the body up with one or both hands ; holding the body, suspended by the hands, horizontally, with the face up or down, called the front and back horizontals, requir- ing great strength in nearly all the muscles ; one-arm horizontals, requiring even greater strength ; and holding the body extended hori- zontally from a perpendicular bar, the "flag," requiring considerable strength and practice. The various free exercises known as tumbling, human pyramids, &c., demand much strength, practice, agility, and confidence. The most common of these are front hand springs, "flip- flaps " or back hand springs, turning, twisting, &c., on the ground, springing from a lying posture on the ground to the erect position, back and front somersaults from feet to feet, battoute leaping from an inclined plane, and many other feats, even more difficult, that are performed chiefly by professional gymnasts. Vaulting is a very useful and a simple exercise, which gives agility and develops strength in the arms as well as in the legs. Balancing the body upon the hands, walking on the hands, &c., give command of equilibrium. The Japa- nese gymnasts particularly excel in these feats. A good "hand balance" is considered very difficult to acquire, and its practice is usually begun at an early age by professional gym- nasts. Some of the most useful exercises for an expert gymnast are performed in great variety upon the parallel bars. The parallel bars constitute perhaps the most useful appa- ratus in the gymnasium for developing the muscles of the shoulders, the chest, and the back. The single and the double trapeze are now much in vogue with gymnastic experts. The flying trapeze is not much used by ama- teurs, as this exercise is by no means devoid of danger, and almost all professionals acquire their skill in this at the expense of many severe falls. A great variety of difficult feats may be performed with the swinging rings. These are not so dangerous as the feats on the flying tra- peze ; they develop strength in the muscles of the arms, shoulders, and body, and the grip, and are entertaining and agreeable exercises. Among what are called the heavy exercises are prominent the " putting up " of heavy dumb-bells, with one or both hands, and the lifting of heavy weights with the hands or in a harness. Putting up two 100-pound dumb- bells, one in either hand, is justly considered a great feat of strength ; it requires enormous power in the arms and shoulders, and particu- larly in the back. Putting up a single dumb- bell of 100 Ibs. or more requires great strength and practice. In putting up heavy dumb- bells with one hand, the weight is carried to the shoulder with both hands, and is then raised from the shoulder with one hand until the arm and the body are straight. A single dumb-bell weighing 200 Ibs. has been put up in this way with one hand, which is a Hercu- lean feat. In exercises of this kind, the mus- cles should be trained gradually and carefully, otherwise severe strains are likely to occur ; but heavy dumb-bells develop the muscles of the back, loins, thighs, and legs, as well as those of the arms and shoulders. Holding out weights horizontally at arm's length is a fa- vorite heavy exercise, particularly with those who have very short and muscular arms. Lift- ing heavy weights with the hands, or with a harness of straps and a yoke over the shoul- ders, is an exercise now very much in use. In lifting with the hands alone, the lifter stands upon a platform beneath which the weight is suspended ; connected with the weight are two handles of convenient shape, at a proper height; the handles are grasped, the legs are slightly bent, the back is hollowed, the arms
