Show I 1 1 physical phy culture e and self defense 11 Os ROBERT RO BERT mani ag plon plon wt iffet elgh or t ch aba W ald ch 0 a ho lb or ch thi vi 1 I 1 na lz Indru wr etor nd it OB an phyla i 1 culter Cul tur etc otc w vie t I 1 I 1 PART PAR T 1 I phy physical culture ARTIC ARTICLE LE 1 I 1 how to breathe sometime e ago I 1 r received the follow ing ig comma communication nl catlon mr robert t fitzsimmons ammons new york dear sl sir r 1 I am a teacher ot of boys and girls f from rom twelve ive to fifteen years ot of age A As f an I 1 in incentive n ce n t ay e t to 0 physical cult culture I 1 b believe elleve n no 0 name could make such euch an im impression pres i as that ot of robert rober fitzsimmons as C could you suggest an agest some borne eich exercises alses to bo used u sed about fit bote teen or t twenty enty IT irl s dally daily in the sinuses school ro room om ebere exe exercises that would tend towa toward rd a go good od carriage ot of th the body with good ch chest cheat est and limb devel dove V very e r y rc res s 1 respectfully e e afu rully tl y tl mary a r y E eruce r ruce ii c e 1 e n derson I 1 was e glad lad to reply to the I 1 letter 0 I 1 ter printed ab above ove anc and 1 suggested several i 1 I 1 fi I 1 I 1 1 I i 1 A 4 tl I 1 I 1 1 war I 1 2 I 1 11 I 1 17 I 1 I 1 11 I 1 1 I 1 I 1 I 1 I 1 I 1 I 1 robert fitzsimmons sImmons exercises which it faithfully used would benefit not only boys and girls but grownup grown up men and women as well before describing the tha exercises it may be said that their value in developing muscle cannot be overrated there Is an unfortunate tendency in these modern athletic times to turn boys and girls loose in gymnasiums nn allow them to exercise without any competent director AS a consequence many a boy makes impossible the very thin thing lie he aims to attain a fine physique lie ile develops some part of 0 his body disproportionately to the rest and becomes muscle bound belore before ho he reaches manhood or he be subjects his bis immature body to some violent exercise that results la in a strain from rom which he may never fit tully ily recover do not think that you must have dumbbells dumb bells indian clubs or pulley weights to get strong let every boy remember tor for this should appeal especially ally to boys that some of the strongest men in the world have developed their great physical power without the aid ot of gymnastic paraphernalia pher nalia nalla of any kind but simply by such simple exercises as I 1 will explain some years ago such a man rode from new york to chicago on a bicycle he took the ride merely for pleasure and had bad no reputation as a cyclist yet so great was ivas his bis strength and endurance gained by simple exercises that he broke the record aben then existing for the journey let every boy who reads this try the exercises here elucidated and he will feel that they are dolne doing him good he will secure an erect easy graceful carriage cover his body with firm C I 1 I 1 7 aaa I 1 i A 5 A 1 I 1 1 f i I 1 I 1 1 breathing exercise first position Pot tion work arms forward and sack back filling lungs pliable muscles and prepare hit for tho the hard bard training necessary tor for the violent exercises ot of boxing boung and most vigorous outdoor sports how to stand stand up against a I 1 wall with your arms by your sides side a your hc heels els shoulders and head touch boue lag ing the wall draw la ia your I 1 told hold your head bead erect with the chin well in so thic thac when imen you book ahead your glance strikes esthe the flor floor i about fifteen or twenty feet fee t i aront of you take several steps forward a anil nd stand with your heels together loe ether you ire are now ready tor for the first exer else ise exercise 1 lift your arms until they hey make a horizontal line with your shoulder then bring brine them forward in front out as tar far as you can so as to pull your shoulders shoulder forward w a r d bu t b holding old i n the rest ol of the body rigid next spread back bour our arms t t h a s blow io w g gentle e n tl e motion as tar far as Y you 0 11 can do not let them drop down any at the same time filling your lungs as full aill of 0 air as possible do this ten times then drop your arms to your sides exercise 2 lift aitt your arms w with ith an easy gentle motion up above your head beadi reaching as high as 3 ou on can but keeping your heels beets on antho the floor then lower them again agaibi gently ge antly to the first position do this ten times in lifting your arms inhale and lc in lowering exhale in both these exercises bo be careful that you breathe as directed and hold bold your body except copt tho the arms and shoulders as in fit the standing position these exercises will deve develops lolY the muscles ot of your back chest and shoulders and iiii increase bour our lung capacity greatly in a short time 1 1 exercise 3 place the tha hands on the hips send bend to the right as far as possible then bend back again and to the tha left as far as 5 ou on can dk di this twenty times do not move by jerks but smoothly and ana not too last r exercise 4 berid bend forward as tar far as you can and then backward as tar far as you can with a gentle gealla even motion do this twenty times exercise 6 place bands in front 0 of belt line linger finger tips tipa touching draw in air pressing out abdomen at the same time this exercise fills filla all parts ol of the lungs exercise Exer elso 6 place hands as la in exorcise exercise S draw in a lull full breath contract muscles of abdomen and add slowly raise joined hands bands above the head pushing up as high as possible exercise 7 place the feet raise the arms and clench the fists then breathing deeply turn the body from side to side bide striking out vigorously with alternate hands bands T j this exercise when properly carried out namely keeping the same sama i I 1 I 1 Z I 1 11 1 I 1 W 77 I 1 t k I 1 x ill 1 I 1 eror P pai iti I 1 k ip I 1 1 I 1 i breathing exercise fifth position force air in lungs by pressing out abdomen position with the lct feet and turning only the upper portion of the body will develop the back bach and stomach muscles greatly in all these exercises care must be taken to breathe naturally keep tho the lower part of the body as near as possible in the standing position these exercises are for tho the waist muscles exercise 3 develops the muscles ot of the side and loins and exercise 4 la Is one ot of the best exercises for the back the muscles along the back of the tha legs and especially the abdominal muscles which aro are among the most important to an and a strong man remember particularly that the number ot of times you do the exercises Is not so important as faithful regularity and tho way in which you do them start easily and gradually increase the number you do of each you ou wt will soon acquire a surprising endurance as you may easily cosily prove by getting some companion to follow you through the exercises ile he may be strong and perhaps something of 0 an athlete but unless he be is exceptionally well developed he will certainly show signs of fatigue and may havo have to stop slop before you begin to tire you must impress it upon your mind however that there must be no weakening on the tha tasks that you have laid down for yourself your soll some cold mornings you will get up possibly after a hard night feeling languid and instead or of taking your cold bath rubdown rub down and exercises you may be tempted to say ay oh ill just skip ship it this once arid and lump jump into your clothes such weakness is fatal persevere C copyrighted I 1 ht I 1 d I 1 1501 1901 by y A J drexel biddie dl 11 philadelphia linter cd at stationer Station ers hall lo 10 london don |