_Always bear in mind that the best results are obtained when those exercises which affect the extensor muscles chiefly are followed by those affecting the flexors; i. e., flexion should always be followed by extension, or vice versa. It is also advisable that a movement requiring a considerable amount of muscular exertion should be followed by one in which this exertion is reduced to a minimum. As a rule, especially in the setting-up exercises, one portion of the body should not be exercised successively; thus, arm exercises should be followed by a trunk exercise, and that in turn by a leg, shoulder, and neck exercise._
=836.= Intervals having been taken and attention assumed, the instructor commands:
=1. Arms forward, 2. RAISE, 3. Arms, 4. DOWN.= Fig. 1.
At the command =raise=, raise the arms to the front smartly, extended to their full length, till the hands are in front of and at the height of the shoulders, palms down, fingers extended and joined, thumbs under forefingers. At =Arms, DOWN=, resume position of attention.
=1. Arms upward 2. RAISE, 3. Arms, 4. DOWN.= Fig. 2.
At the command =raise=, raise the arms from the sides, extended to their full length, with the forward movement, until they are vertically overhead, backs of hands turned outward, fingers as in 1.
This position may also be assumed by raising the arms laterally until vertical. The instructor cautions which way he desires it done.
=1. Arms backward, 2. CROSS, 3. Arms, 4. DOWN.= Fig. 3.
At the command =cross=, the arms are folded across the back; hands grasping forearms.
=1. Arms to thrust, 2. RAISE, 3. Arms, 4. DOWN.= Fig. 4.
At the command =raise=, raise the forearms to the front until horizontal, elbow forced back, upper arms against the chest, hands tightly closed, knuckles down.
=1. Hands on hips, 2. PLACE, 3. Arms, 4. DOWN.= Fig. 5.
At the command =place=, place the hands on the hips, the finger tips in line with trouser seams; fingers extended and joined, thumbs to the rear, elbows pressed back.
=1. Arms to thrust, 2. RAISE, 3. THRUST ARMS FORWARD; SWING THEM SIDEWARD, FORWARD, AND BACK TO POSITION.=
The arms are thrust forward, then relaxed and swung sideward, then forward and finally brought back to position, pressing elbows well to the rear; execute moderately fast; exhale on the first and third and inhale on the second and fourth counts.