§3#2καταπαύοι, δεδιὼς τὸν ἀκολουθήσοντα κάματον, μήτε θερμῆναι καὶ κενῶσαι τελέως ἅπαν τὸ περιττὸν ὀριγνώμενος τῷ κόπῳ περιβάλλοι τὸν παῖδα.
...let him stop, fearing the fatigue that will follow, nor, by desiring to warm and completely evacuate all the surplus, should he plunge the child into exhaustion.
τοῦ μὲν δὴ μετρίου τῶν γυμνασίων οὗ τοι σκοποί· τῆς ποιότητος δὲ ῥῶσαι σύμπαντα τὰ μόρια, καὶ μάλιστα κεφαλὴν καὶ γαστέρα, καὶ ταύτης ἐξαιρέτως τὰ κατὰ τὸ στόμα τῆς γαστρός.
These indeed are the goals of moderate exercise in quantity; but of quality, it is to strengthen all the parts, and especially the head and the stomach, and of the latter, particularly the region of the mouth of the stomach.
ὅπως δ’ ἄν τις καὶ τούτου τυγχάνοι καὶ δὴ φράσω.
How one might achieve this as well, I will indeed explain.
πρῶτον μὲν ἐπειδὴ τὰ σφοδρὰ γυμνάσια πληροῖ τὴν κεφαλὴν, ἀπέχεσθαι τῶν τοιούτων κελεύω.
First, since violent exercises fill the head, I order him to abstain from such things.
δεύτερον, εἰ καὶ δεήσειέ ποτε χρήσασθαι, τῆς κεφαλῆς ὀρθίας ἀνεστηκυίας κινείσθω τὰ κάτω, καὶ τούτων μάλιστα τὰ σκέλη, καὶ τρίτον ἐπὶ τούτοις ἀπὸ σμικρῶν καὶ βραδέων κινήσεων ἀρξάμενος ὁ παιδοτρίβης ἐπὶ τὸ σφοδρότερόν τε καὶ θᾶττον οὕτως ἀναγέτω.
Second, if it should ever be necessary to use them, with the head held upright, let the lower parts be moved, and of these especially the legs; and thirdly, in addition to these, let the physical trainer, having begun from small and slow movements, lead him up in this way to more vigorous and rapid ones.
τὸ δ’ ἀθρόως ἐπὶ τὸ σύντονον ἔρχεσθαι γυμνάσιον οὐ τοῖς ἀσθενέσι μόνον, ἀλλὰ καὶ τοῖς ἰσχυροῖς σώμασιν ἐσχάτως βλαβερόν.
But to go all at once to intense exercise is extremely harmful not only to weak bodies but also to strong ones.
ἡγεῖσθαι δὲ χρὴ καὶ τὴν τρίψιν εἶναι γυμνάσιον καὶ μάλιστα τοῖς ἀσθενεστέροις σώμασι, καὶ πολλάκις γε καὶ μόνη καλῶς γιγνομένη, τῶν γε ἄλλων κινήσεων οὐδὲν ἔτι προσδεῖται.
It is necessary also to consider friction as a form of exercise, especially for weaker bodies, and often, when it is well performed even on its own, it has no further need of other movements.
χρὴ δὲ τὰ μὲν πρῶτα διὰ σινδόνων ἀτρέμα ἄνωθεν κάτω τῶν χειρῶν φερομένων ἐρυθραίνειν τὸ σῶμα, τὴν ἀρχὴν ἀπὸ βραχιόνων τε καὶ χειρῶν ποιουμένοις, εἶθ’ οὕτως ἐπὶ τὰ στέρνα τε καὶ γαστέρα προϊόντας, ἑξῆς δὲ καὶ τὰ σκέλη τρίβειν ἱκανώτερον, ὡς ἐκ τῶν ἄνω τι μεταῤῥέοι τῇδε, κᾄπειθ’ οὕτως ἅπτεσθαι τῆς κεφαλῆς.
First of all, it is necessary to redden the body by means of linen cloths, with the hands moving gently from above downwards, making the beginning from the arms and hands, then proceeding in this way to the chest and stomach, and next, to rub the legs more sufficiently, so that something may flow down here from the upper parts, and only then to touch the head.
τὸ δ’ εὐθὺς ἐξ ἀρχῆς ἐπὶ ταύτην ἰέναι σφαλερὸν, ἔτι γὰρ μεστοῦ τοῦ σώματος ὄντος ἐπὶ τὸ πρῶτον θερμανθὲν ἕλκεται τὰ περιττώματα.
For to go to this straight from the beginning is dangerous, since while the body is still full, the surplus matter is drawn to the part that is warmed first.
χρὴ τοίνυν τῶν ἄλλων ὑστάτην μορίων τρίβεσθαι τὴν κεφαλὴν, ὡς εἴρηται νῦν, χωρὶς τοῦ λίπους.
It is necessary, therefore, that the head be rubbed last of the other parts, as has just been said, without the oil.
ἐπειδὰν δὲ καὶ τὸ ἔλαιον προσαγάγῃς, οὐδὲν κωλύει σὺν καὶ τοῖς ἄλλοις, ὥστε τὸν μέν τινα τὴν κεφαλὴν, ἑτέρους δὲ δύο τὰ περὶ τὰ στέρνα τε καὶ τὴν γαστέρα καὶ τοὺς ἄλλους δύο τὰ σκέλη τρίβειν.
But when you also apply the olive oil, nothing prevents rubbing it along with the other parts, so that one rubs the head, two others rub the parts around the chest and stomach, and another two the legs.
οὕτως δὲ καὶ μετὰ τὰ γυμνάσια, καὶ μᾶλλόν γε τηνικαῦτα τρίβειν ἅμα σύμπαντα τὰ μέλη.
And in this way also after exercises, and indeed more so at that time, all the limbs should be rubbed together at the same time.
θᾶττόν τε γὰρ οὕτως ἀναπαύεται τὸ σῶμα καὶ ἧττον περιψύχεται.
For in this way the body is rested more quickly and is less chilled.
χρὴ δὲ, εἴπερ τινος ἄλλου, καὶ τούτου φροντίζειν.
And it is necessary to care for this, if indeed anything else.
ἀλουτεῖν δὲ προσήκει τὰ πολλὰ καὶ ταῖς παλαίστραις μὴ εὐθὺς ἐξιέναι μετὰ τὸ γυμνάσιον, ἀλλ’ ἐπειδὰν ἀκριβῶς καταστῇ τὸ πνεῦμα καὶ παύσηται τελέως ἡ ἐκ τοῦ γυμνασίου ταραχὴ, τηνικαῦτα δή που καὶ τὴν κεφαλὴν ἐπιπλεῖστον τρίβειν σινδόνι, πολλάκις δὲ καὶ κτενὶ προχρῆσθαι.
It is proper to remain unwashed for the most part, and not to go out from the palaestrae immediately after exercise, but when the breath is precisely restored and the agitation from the exercise has completely ceased, then indeed, I suppose, one should rub the head the most with a linen cloth, and often also make use of a comb beforehand.