THE BOY’S OWN BOOK
OF
INDOOR GAMES AND RECREATIONS.

CHAPTER I.—GYMNASTICS.
By a Member of the London Athletic Club.

I.—Preliminary Hints as to Dress, Diet, and Exercises without Apparatus.

That fine old Latin motto, ‘Mens sana in corpore sano’ (‘A vigorous mind in a sound body’), has stood the test of years, and happily its truth is day by day more forcibly asserting itself. The feeling is becoming general that body and mind ought to be developed to the utmost, for they are both gifts to us, divinely bestowed, and for the proper use of them we are responsible.

The benefits of judicious exercise to the human frame cannot be over-estimated. In these days of sedentary occupations, it becomes an absolute necessity, an antidote, in fact, to the labours of the brain. By its use the balance between mind and body is preserved.

Irrespective of the increased health that gymnastics impart, and the spring which they give to the mind, they possess one great advantage, namely, that they endow the gymnast with presence of mind in difficulties. In positions of danger how much better chance of escape those who have trained themselves to use their limbs will have over those who have not!

Foremost as we stand among nations, it is surprising that such indifference should have hitherto prevailed with regard to the development of the body. In many continental countries (Germany and Switzerland more especially) gymnastics form part of a boy’s education; here, at any rate until quite recently, they were indulged in only as an accessory, and often without the aid and direction of an experienced teacher. Boys are allowed to enter the gymnasium, make their own choice of apparatus (and they generally select that which requires the greatest skill), and, in imitation of some expert gymnast whose performances they have witnessed, attempt feats far beyond their strength, which can only be successfully accomplished after a systematic course of practice. The result is often positive injury, and always discouragement.

As in other things, there is no royal road to gymnastics. The learner must begin with simple and gentle exercises if he wishes to acquire a graceful and easy style, increasing them in difficulty in regular degree, according to his strength and progress. The extra time and trouble devoted to the simple exercises, in which lies the groundwork of the most ‘taking’ feats, will be acknowledged to have been well expended, and the acquirement of a cool, easy, and elegant style will prove sufficient recompense for having assiduously practised them.

The best material for dress is undoubtedly white flannel. A pair of trousers made to fit the legs tolerably closely, with plenty of room in the seat (not ‘baggy,’ of course), a close-fitting ordinary under jersey, minus the sleeves (to give freedom to the arms), and a pair of canvas shoes without heels, are all that are necessary for wear during actual practice. Add to these a loose jacket of medium thickness to slip on during intervals of rest, and you have your costume complete.

Upon the question of wearing a belt opinions are divided. Many gymnasts approve of it, and assert that it affords them support; but our view, in which we are confirmed by medical authority, is that artificial support should be avoided. All that is necessary is that the trousers should be made to fit well over the hips, with a waistband about 2¹⁄₂ in. in width, and a strap and buckle behind. Be sure that the flannel is well shrunk (by immersion in water for about thirty-six hours) previous to making up.

Before proceeding to describe the exercises, we have a word to say with regard to the time at which they can be most beneficially practised. Let it be a golden rule never to attempt work directly after a meal. The digestive organs require time to fulfil their functions, and exercise upon a full stomach only impairs and weakens them. Food should not be taken immediately after practice; a short time—say half an hour—should elapse before eating.

It is of importance that these directions should be observed, for with impaired digestion the muscles, instead of being strengthened and developed by exercise, are really weakened and reduced, in consequence of not having received the nourishment which digestion alone can extract from food.

Light practice before breakfast may be taken with advantage, but a dry biscuit or crust of bread should be eaten on rising.

II.—Exercises without Apparatus.

No. 1. Place the heels together, toes pointing outwards, stand perfectly upright, as at attention, chest expanded. Raise the arms, and stretch them out in front, hands open, palms touching. Keeping the hands at the same level, throw them as far behind the back as you can. Do not bend the body. Continue this exercise until you feel you have had enough.

No. 2. Stand as before. Clench the hands and throw them out in front. Bring them back sharply to the sides, throw them out again, and continue.

No. 3. Again same position. Raise the fists to the shoulders, knuckles turned outwards, strike upwards. Bring the fists down again to the shoulders.

No. 4. Extend the arms at full length on each side, hands open, palms upwards. Bend from the elbow, bringing the tips of the fingers to the shoulders, then straighten out again. This is fine exercise for the biceps.

Now combine these four exercises, doing them in succession.

No. 5. Stand with the legs a little apart, toes pointing outwards. Arms straight, and hanging in front. Describe a circle in front of you with each hand, alternately keeping the fist shut and arms perfectly straight. First one way, the hands going outwards, then the other coming inwards. Keep up this ‘windmill’ action for some time.

These extension exercises will give ease and pliancy to the arms and their joints.

Leg Movements.

No. 1. Place the hands on the hips, and stand upright, heels together. Raise each leg alternatively, as high as possible, straight out in front of you, toes pointed, leg perfectly still.

This should not be done too slowly, but with a slight swing, as in the act of kicking.

No. 2. In addition to the forward movement, swing the leg behind you, do not bend the body over, and mind your balance. Keep up this pendulum movement, first with one leg, then with the other, counting 1, 2, 3, 4. 1, leg out in front; 2, swing behind; 3, in front again; 4, foot to ground to first position; then do the same with the other leg.

No. 3. Stand as in No. 1, and throw each knee up alternately, endeavouring to strike the chest. Do not stoop forward. This exercise loosens the knee joints.

No. 4. When in the position described last, with the knee raised, throw the leg out in front, and straighten it before bringing the foot to the ground. This is part of No. 1.

No. 5. Stand as before. Now sink down slowly, as low as possible, raising the heels from the ground, knees bent at an angle, then rise again. Do this at least twenty times in succession. It will give it to you in the calves and thighs, but it is splendid exercise.

If you practise these exercises for about half an hour every day for a week you will be ready for the more advanced practice which we shall next describe.

III.—Exercises with Apparatus.

The exercises described in the last section do not by any means exhaust the list of extension movements that can be practised. They are sufficient, however, to form a groundwork upon which the reader may begin. Many other exercises will readily suggest themselves to him during practice.

If he has a few friends who will join him in them, it will prove mutually advantageous, the exercises becoming much less monotonous by being performed in company. One should act as director, standing facing the others, and setting the exercises, counting aloud 1, 2, 3, 4, and so on.

This system is practised at all the large gymnasiums, the ‘Mass Exercise,’ as it is called, commencing the evening’s work, and forming a very pretty spectacle. This is notably the case at the German Gymnasium, King’s Cross, where frequently as many as 200 gymnasts, standing at arm’s length from each other and obedient to the word of command from the leader, who occupies a raised platform in front of them, go through the extensions in unison and perfect time. The effect is unique, and must be seen to be appreciated.

After having become accustomed to these movements, they may be practised with light dumb-bells.

The pupil having passed through the preliminaries, and moulded himself a little into shape, we now proceed to describe the exercises with apparatus. Those on the ‘horizontal bar’ being among the most strengthening of gymnastic performances, and perhaps also the most varied and attractive, we shall treat of them first.

The Horizontal Bar.

Almost every boy is familiar with this apparatus, but for the benefit of the few who may be in ignorance, we give a drawing of it (Fig. 1).

The bar or pole should be of ash, diameter 2 inches, length 6 feet. The more expensive bars have a steel core running through the middle, in which case the diameter can be reduced to 1¹⁄₂ inches, and the length increased to 7 feet. This size is decidedly more pleasant for use, as a firmer grip can be obtained than on the thicker bars. The height of the bar from the ground of course varies according to that of the gymnast, who should be able to touch the lower side with both hands (the tips of the fingers) when standing raised on his toes. When hanging by the hands, the toes will then just clear the ground.

Having adjusted the apparatus to the proper height, begin by

Hanging on the Bar and the Walk.

Jump up and seize the bar with both hands, knuckles upwards, the thumbs on the same side as the fingers. Remember (with the exceptions mentioned later on) never to grasp the bar as you would a broomstick, but hook the hand over it. Let the legs hang perfectly straight and together, toes pointed.

Now ‘walk’ with the hands from one end of the bar to the other, and back again. Keep the body steady and avoid swaying (Fig. 2).

Breasting the Bar.

Hang on the bar as before, and slowly draw yourself up, keeping the shoulders square, until the chest is level with the bar (Fig. 3).

Then lower the body until the arms are quite straight again, draw up again, and continue to practise until you can accomplish it from eight to a dozen times in succession. When breasting the bar, repeat the walk in that position.

Now try swinging forward and backward, arms straight, increasing the height with each swing until the body assumes an almost horizontal position. When at the extent of the backward swing, the hands should be shifted slightly round the bar to recover the grip which the forward swing has lessened (Fig. 4).

Now in the backward swing release your hold of the bar and launch yourself away from it with a slight push and alight on your feet. This will accustom you to leaving the bar neatly and effectively (Fig. 4A).

The Short Circle.

Draw the chest up to the bar, throw the head well back, raising the legs at the same time (keep them straight), and get the toes over the front of the bar, pulling hard with the arms (Fig. 5). This will cause you to revolve half round the bar, and will bring you into position as in Fig. 6.

This is rather difficult to perform, and requires a deal of practice, but it is an indispensable exercise.

When in this position (Fig. 6) endeavour to revolve completely round the bar like a wheel on its axis. To do this you must throw the upper part of the body forward with a good swing, at the same time keeping the arms rigid, and giving yourself sufficient impetus to go round, coming up into the original position.

Getting on to the Bar.

Get into position as in Fig. 3, then drop the right side of the body, simultaneously throwing the left leg over the bar as in Fig. 7, and swing the other leg which will have the effect of bringing you up over the bar. Endeavour to come up with the body upright, as in Fig. 8.

You will experience some difficulty in doing this, and your first attempt will no doubt result in a mere scramble up, but persevere until success rewards your efforts.

There is another method you may try—viz., to bring the leg up through the hands, and, with a good swing, bring yourself up, as in Fig. 8.

One method is perhaps as good as the other, but neither can be neatly performed without continual practice.

The Leg Swing (Backwards).

When in position, as in Fig. 8, swing the right leg out behind, at the same time shifting the left leg backward until the bend of the knee catches the bar (Fig. 9).

Keep the arms straight, and throw the head back with a good swing, just enough to bring you round the bar into the original position. You must be careful in judging the swing, otherwise you will find that you cannot stop yourself, and will make a half turn too much. After a little practice you will be able to judge the first swing to a nicety, and come up with a good balance. Now do several turns without stopping, always remembering to finish above the bar.

For the forward leg swing, turn the hands the other way, leaning the weight of the body on the arms; throw the head forward, and, with one bold plunge, keeping the body erect, and holding tightly on to the bar, make the revolution (Fig. 10).

Do not be content with accomplishing this with one leg only, but practise with right and left alternately.

The forward swing will tax your confidence more than the backward, but it is really not more difficult. You will, after a little practice, be able to make several revolutions in succession. This has a very dashing appearance.

To Sit on the Bar.

This will prove rather difficult at first. Get on to the bar, as in Fig. 8, and preserving your balance, bring the hanging leg with a rapid movement over the bar into a sitting position. To effect this you must leave go of the bar with the right hand, resuming your grasp directly the leg has passed under your hand. You will now be in position as in Fig. 11.

This exercise really consists of balancing, and in your first attempts you will find a tendency to roll over backwards directly the leg reaches the level of the bar. Should you do so, however, you can quickly recover your position by the method described in ‘getting on to the bar.’

There is another way of getting into the sitting position. Hang on as in Fig. 2, and doubling up, pass the legs through the arms (Fig. 14), straighten the body, as in Fig. 15, and draw yourself up until the posterior is a little above the bar. You will then, with a slight bend of the body, roll over into position. You must keep the head well back, and pull hard with the arms.

A good exercise for the muscles of the back is to drop through when in position as in Fig. 14, to position as in Fig. 16, and back again to Fig. 2. Be careful to keep the legs straight while doing it. It is easy enough to effect with legs bent.

Having accomplished ‘sitting,’ accustom yourself to remaining in that position without holding the bar with the hands, balancing yourself with the bar under different parts of the leg.

This will prepare you for the

Sit Swing (Backward),

which is not unlike the leg swing, but very much more difficult, as greater strength is required, in consequence of the whole weight being thrown upon the arms.

Sitting on the bar as in Fig. 11, stiffen the arms, and launch yourself backwards with a good swing, holding the bar firmly with both hands, and go right round the bar with the impetus you have given yourself, resuming the position from which you started. As in the leg swing, you must judge the swing correctly, or else you will go round half a turn too much, or fail to give sufficient swing to come up at all. This will very likely be the case in your first few attempts, for you can hardly expect to accomplish the feat at once.

In attempting this exercise it is as well to have some one standing in front of the bar ready to catch you in the event of your not having given swing enough to balance yourself, in which case you will fall forward.

In the sit swing forward, starting is the important part. Raise the body as far from the bar as possible, the whole weight supported on the arms (Fig. 12), legs straight, chest thrown out. Now with a bold plunge forward you will go right round (that is after a time). The arms must be kept perfectly straight, as in Fig. 13, and the hands of course reversed as in the leg swing forward.

This feat requires more nerve than any we have yet described, and, as a natural accompaniment, more practice, but it will well repay any amount of perseverance.

Hanging by the Legs.

Sit on the bar, then suddenly slide backwards and drop, catching yourself by your bent knees (Fig. 17).

You must be very careful not to communicate any swing to the body, but to drop quite straight, or off you will come. Having successfully acquired this exercise, you may now practise swinging by the legs, when as in Fig. 18, let go with your legs, and let them drop and come on your feet on the ground. This exercise had better be first practised on a bar sufficiently low to allow of your just touching with the tips of your fingers when hanging, in case you hold on too long, and so come on your hands and feet instead of on your feet only. A very little practice, however, will suffice to give you the knack of leaving go at the exact moment, and as this method of leaving the bar is often called into requisition at the end of a series of combined movements, it should be acquired perfectly.

We cannot too strongly advise our young friends who wish to become gymnasts to pay particular attention to the style in which they perform the exercises. Many a difficult feat is spoiled in appearance by the clumsy manner in which it is executed, and fails to elicit the admiration afforded to a much simpler movement gracefully performed.

The Clear Circle.

This exercise is very difficult, and will necessitate a lot of practice. It differs from the ‘Short Circle’ already described in this important particular, viz., that the circle is performed without any part of the body touching the bar. You must commence by drawing the chest up to the bar from the hanging position, then throw the head back, and, raising the legs, and pulling hard with the arms, endeavour to bring the feet over the bar, describing, as it were, part of a circle. While the legs are passing round, straighten the arms, and you will come into position as in Fig. 19.

Now revolve round the bar, keeping the arms rigid, and the body away from the bar. The whole weight of the body (which must be kept quite straight) will thus be thrown on the arms. Our readers must not be discouraged at the nonsuccess that will attend their first efforts to accomplish this exercise, which, as we have before remarked, is a very difficult one, and requires a deal of practice before the knack can be acquired.

The Muscle Grind.

This, although not difficult to perform, is very showy, and frequently elicits greater applause from an audience than much more difficult feats. Get on to the bar in sitting position, as in Fig. 11, then slide down in front, at the same time putting the arms straight down behind you until the bar comes across the biceps; then communicate a swing to the body until you have acquired sufficient momentum to carry you completely round the bar. The ordinary way in which this feat is performed is with the head going forwards (Fig. 20). The other way (backwards) is more difficult.

It can be done in a third way, with the arms straight along the bar (Fig. 21).

Hanging by the Toes.

This is easier than most people imagine. Whatever difficulty may be found will consist not so much in the actual sustaining of the weight of the body by the toes as in the task of getting the feet into position on the bar. We will suppose, however, that by this time the pupil will have mastered the short circle described on page 23, in which case he will find it easy enough to hitch the toes on the bar instead of bringing them over to complete the circle. This having been accomplished, nothing remains but to leave go with the hands and let the body drop slowly until hanging quite perpendicularly (Fig. 22).

In first attempting this, it is advisable to stretch out your arms, so as to be prepared in case you find your feet slipping off. To drop on to the hands is the easier way of leaving the bar from this position, but it is not the correct one, which is to draw the body up and resume your hold of the bar by the hands.

The Hock Swing.

This is like the sit ‘swing backward,’ except that it is performed without holding the bar by the hands, which of course renders it very much more difficult.

Sit on the bar as far back as possible, and then launch yourself backwards with arms extended, holding tight with the legs, and, with a good swing, come right round the bar into sitting position from which you started (Fig. 23).

Great demand will be made upon your store of confidence in the performance of this feat, but it well repays the practice involved, as it has a very dashing appearance, especially when several turns are done in succession, which you will be able to accomplish after a time.

The Upstart.

This is an indispensable exercise, and one that will be frequently called into requisition by the gymnast as he becomes more advanced. It consists of getting on to the bar by a swing and a jerk, the peculiar nature of which it is rather difficult to describe. First hang by the hands, then bring the feet up to the bar and shoot them out sharply as far as possible (Fig. 24), at the same time pulling hard with the arms.

You will find, after a time, that this will have the effect of bringing you right up on to the bar as in Fig. 6.

The upstart can be performed without the swing, but the arms in this case must be kept perfectly straight. Raise the legs as before, then drop them suddenly and pull the body above the bar. To see the upstart once performed will do more towards teaching its acquirement than pages of explanation. It is purely a knack, which will come to you all at once, after, perhaps, numberless fruitless attempts (Fig. 25).

The Slow Pull-up

is another method of getting on to the bar, and is a feat of strength rather than of agility, great muscular power being necessary for its successful accomplishment.

It is performed by drawing the body up while hanging from the bar. The hands must be well over the bar—in fact, the wrists must rest there. In this exercise it is better to have the thumbs underneath (this is one of the exceptions referred to in page 22), as otherwise, when you come up, your hands may slip off. Fig. 26 shows the position midway.

This is the critical point, and all your strength will be required to get the rest of the way. By raising the elbows a little you will find you will get a greater purchase, and the raising of the legs will counterbalance the weight of the body and bring it up. This exercise always meets with great applause, especially when done several times in succession, a feat that will task your powers to their utmost.

Another strength movement is the

Horizontal (Back and Front).

It consists of supporting the body by the strength of the arms, as shown in Figs. 27, 28.

The Splits.

This must first be practised on a bar reaching not higher than the waist. The feat is to clear the bar as shown in Fig. 29. Some amount of confidence will be required for the performance of this exercise, and there must be no hesitation in the matter, or over you will come on your nose. First practise jumping on to the bar, so as to touch with both feet inside the hands; then try outside, and, when you have become accustomed to this movement, you may make your attempt to go clean over. You must be careful to let go with the hands at the proper moment when in position shown in Fig. 29.

The exercise is usually first acquired on the ‘horse’ (an apparatus which we shall describe in due course), and is much more difficult on the horizontal bar, but as it is a very pretty finish to a series of combined movements, we have introduced it here.

We should recommend your having some one standing in front of the bar when you commence to practise this movement, to catch you in case your feet do not quite clear.

The Long Swing.

This is perhaps the most difficult of all the exercises on the bar, and requires great strength and nerve for its accomplishment. There are very few gymnasts who can do it properly, which is not to be wondered at, considering the amount of practice that it involves. Only the advanced gymnasts, those who have completely mastered all the foregoing exercises (especially the clear circle, which is the preliminary to the long swing), should attempt it.

Start from position as in Fig. 6, and raise the body up (Fig. 30), then descend with a dashing swing (Fig. 31), bending the body backward, and just as you are underneath the bar throw the legs forward and the head back. This will have the effect of bringing you up above the bar. You must now bend the arms slightly, to bring you nearer the bar, over which you should come with the chest thrown out. This position is the most awkward part of the whole swing, for the hands will be found too far over the bar. To rectify this you must make what is known as the shift, which consists of making a rapid turn with the hands, bringing the palms on to the top of the bar, when you can straighten the arms (Fig. 32), ready for another circle.

The long swing can also be performed forward, but it is even more difficult than the one just described.

Combinations.

We have now shown most of the principal movements on the horizontal bar, a great many of which, when properly acquired singly, can be performed in combination. For instance—

Start with the short circle, throw the legs over the bar into sitting position, then sit swing backwards, leave go with the hands, two hock swing backwards, and off the bar on to your feet as in Fig. 18.

Again. Upstart, clear circle (three or four times) into sitting position, sit swing forward, change hands, and hock swing off.

A very dashing-looking feat is the upstart and splits in one movement. Care must be taken not to allow the body to touch the bar, or your impetus will be stopped just when it is required for clearing the bar.

This concludes the Horizontal Bar. We will now proceed to describe the exercises on the Parallel Bars.

The Parallel Bars.

The Parallel Bars are very simple in their structure. They consist of two bars, running side by side, supported by uprights at a sufficient height from the ground to allow the feet to swing clear. The width should not be more than eighteen inches; length about seven feet.

The exercises that can be performed upon this apparatus are various and attractive; some of them comparatively easy, the more advanced very difficult, and requiring great strength and skill in their execution.

Exercises.

Rise into position as in Fig. 33, and walk with the hands to the end of the bars, keeping the arms stiff, legs straight, and toes pointed. Now walk back again. Now proceed along the bars by a succession of jumps with the hands and back again.

Let the body sink down, as in Fig. 34, and hop along in that position forwards and backwards. Be careful to keep the body steady and legs straight.

Position as in Fig. 33. Now commence swinging the legs backwards and forwards. When accustomed to this movement, throw the legs over the bars in front of you (Fig. 35), then bring the hands to the front (Fig. 36), and bring the legs over again between the bars into original position. Do this several times in succession, and vary the exercise by commencing with throwing the legs behind.