The XBX Plan for Physical Fitness for Women by Royal Canadian Air Force

By Royal Canadian Air Force

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By Royal Canadian Air Force

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A simple illustration is: hold your hands in front of you, tighten up the muscles of the forearms so that the hands and fingers are straight, abruptly relax them so that the hands fall limpy. Try this with other muscles—tighten—then relax. Stretch, writhe, and wriggle yourself into a relaxed state. For mental relaxation try consciously to think pleasant and restful thoughts, ignoring for a while the troubles of the day. ) are fine ways to release not only the physical tensions, but some of the mental ones as well.

41 Chart III Supplementary Exercise 8A — Feet and Ankles Start. Stand erect, arms at sides, feet about 12 inches apart. First raise up onto toes, then lower until feet are flat on floor. Next roll outward on sides of feet, then roll feet so that outside edge of foot is off floor. Return to starting position. Count. Each return to starting position counts one. Supplementary Exercise 8B — Posture Start. Lie on back, legs straight and together, arms slightly to side. Relax muscles of trunk. Press lower part of back to floor by tightening muscles of abdomen and back.

36 Exercise 5—Sit-ups Start. Lie on back, legs straight and together, hands behind head. Move to sitting position. Keep feet on floor (support may be used if necessary) and back straight. Lower body to starting position. Count. Each return to starting position counts one. Exercise 6—Chest and Leg Raising Start. Lie face down, legs straight and together, hands behind head. Raise entire upper body and both legs from floor as high as possible. Keep legs straight. Return to starting position. Count.

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