Suitable clothing for the gymnasium for men consists of a pair of loose-fitting trousers, a light sleeveless undershirt, and a pair of canvas shoes, without heels. Care must be taken, if a waist belt is worn, that it is not so tight-fitting as to prevent the free play of the body, and particularly that of the abdominal muscles. The dress for women should be sufficiently loose to afford every possible freedom of action, but ssliere exercises with apparatus are performed, the divided skirt will be found to be preferable.
The most effective exercises in free gymnastics are those used in the physical training of the soldier, which are so arranged as to exercise every muscle and joint of the body, develop the chest, strengthen the lungs, and conduce to an erect and easy carriage. They may be easily arranged and adapted for either sex or any age. Calisthenic exercises with dumb-bells (q.v.), the weight of which may vary from a few ounces upward, although heavy ones are used only for trials of strength and are opposed to effective work in developing muscle, are very effective when performed in class work with musical ac companiment. They are, however, of exceptional value for home or private exercise, and should be used regularly. The ordinary dumb-bell should never weigh over six pounds. There are many exercises arranged for them, in addition to which nearly every physical exercise in free gymnastics can be used with them to very great advantage. Exercises with the wand are also very beneficial and very interesting, but are almost entirely confined to school-children. The wand may ts: an ordinary broom-handle or cane, but is usually a specially manufactured smooth stick, about four feet long, nearly an inch in diameter, and perfectly straight. During the many exercises,
nearly all of which may be easily improvised, it is held in both hands, the palms downward. Indian clubs are made of wood and shaped like a wine-bottle. Originally they were weighted with lead, but this practice has long been dis continued, and exercises to develop speed and quickness of movement have taken the place of those originally designed as an exhibition of strength, supple joints taking precedence of en larged muscles and biceps. The number of move ments and exercises which may be performed with the clubs is practically unlimited, and al most any beginner can, if necessary, invent an exercise for himself. Nearly every movement must of necessity consist of combinations of three distinct motions or circles—the straight-arm circle, the bent-arm circle, and the wrist circle. In the first of these movements the club is swung at arm's length, while in the second the movement is made with the arm bent at the elbow, and in the third the hand is the centre of the circle through which the club is moved. These latter circles are made by the muscles of the forearm and hand. Care should be taken that every circular movement should be as near a plain circle as possible. A good club-swinger is able to stand close to a wall without hitting it with the clubs while he is swinging. 'Inside circles' are those in which the club moves first in the direction of the swinger's bead; 'outside circles' are move ments in the opposite direction.
HP:Ars. GYMNASTICS, OR GYMNASTICS olnE