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Show low tc . .. . e,,th and Murclex Like Mine The Nineteenth of an Instructive and Valuable Series of Remarkable Athletic Lessons and Health Hints for Men, Women, Boys and Girls, Written for This Page by the Physical Champion of the World for Hip, and Thighi Simple Easy toDj Letters from Willard Readers CLAY G. COLLETTE Don't be impatient. My article on dumbbells will appear very soon. Five-pound bells are far too heavy to exercise with. One-pound, or, at the most, two-pound two-pound bells should be used. You had better wait for the dumbbell article before you attempt at-tempt to use any substitute for Indian clubs. In the meantime, practise my exercises for strengthening the arms. Have you tried "parlor "par-lor wrestling" yet? PHOTO () (WTEKwriONAi.. Atw.S 'CKViCE. A Pose in the "Squat" Exercise That Willard Declares Should Never Be Neglected. This, He Says, Is Particularly Beneficial for Reducing the Hips. Bv Jess illard 111 Murder Like Mine &BSX'- .- The Nineteenth of an Instructive and Valuable m jj Ty Series of Remarkable Athletic Lessons and jjKa8 'v-Y v -i Health Hints for Men, Hj0 X V . : - . Women, Boys and Girls, ' : Bflr' v y Written for This Page by the y I Physical Champion J photo TeMT(iMf ews SMvKt S wait for the dumbbell article before you at- A Pose in the "Squat" Exercise That Willard Declares Should InTbVmeZZ """"J-"" !n",f,n '''"J"- ISkr n fcs in the meantime, practise my exercises for lw)fi!&vSr Never Be Neglected. This, He Says, Is Particularly strengthening the arms. Have you tried "par- fP&, shank?" and they want to know why, just like "TfcTind in my mail the other day a circular ' 1fy. Jti$k - Swinging Exerd!fc Tb! the bald-headed mm who bewailed the fact that from a professional physical culturist and a jp "mL i&BmBsL k tic could nm shift his chin 10 the lop of his lett-er telling me he hart sent me his book on W Bmz!. 0 gkT Miner Illustrated Of f head so that he could have hair where he whicn he would like to hak for' atestl- M : 'f No. 3. This Is Wonderful I don't know why nature turned out certain monial that he could use in his advertising, and jBkttlB,i' '-fS:&'VXf:-i. "" ; ' ----- anaHfl the Ahrlnminal Mnuk human beings thai way, and 1 don't know of it is needless to say thai he is no: going to get Jgmfi trSgit? WSBBBSm6KBSBKtm lne A"mHUU any physical culture system that will fatten it. l mention this because curiosity prompted " . .-. ? !;' .V ;v"i" pxoto - (TIby a -mcrwtt legs without fattening the rest of the body, but me to glance through the book to see just how . , . ; . ";i 1 do know that thin, wiry legs are oftentimes these people who make their living giving ad- " 4f-f'- '.'f'ix-',V-;JlH.!-?r much more to be desired than thick ones. Big vice on body development illustrate their ideas. '; '. HHHHHr dtfi legs are not always a sign of great strength I also wanted to see if this man's ideas coin- .. v .. W.;; ffifflh. I in the lower limbs. In fact, they sometimes cide with mine. In some cases they did and 'M- -' .''1':'3s f ' Hk " denote the opposite Most professional bicycle in others they did not, I quote a passage from wSmf JE-'' ." ' riders, with the exception of Frank Kramer, the book in regard to leg development: - " ; , ,,Bi . I h have very thin less, but exercise has made "One of the greatest exercises in the world UBbBS iSlsHfcS ': ' W'' 8 them like steel and of tremendous power. tor tllr, rievelopment or the. lower limbs in HV ?9HHH9BHr tKI& A good point in exercising the legs is that it their entirety is running upstairs. The man '"-.L ': -'t9g jfg ffePfs ' tBL , is almost impossible to make them muscle who scorns the elevator and trots up two or MKUm LaU': bound, while, as I have told you, too much ex- three flights of stairs every day to his office MMbmES SKS VBk ercising with the arms in one direction, like finds himself always sound in wind and limb." JBBHL? A--.. V W . :x weight lifting, for instance, will make them This Is just about one of the moBt dangerous MfSBSSSt ' jfc. worse than useless. pieces of advice that could be handed out to M"VbBKKL Sw'" ' v If vou have thin legs devote three-quarters an innocent and health-seeking public. Instead , 'WtuMWBSSmmlimm bfe 9'. of your exercising time to them until vou are of reading the way this man has written it, the AraHBHkyHH&;?; ::WmL -J sure that you have put them into the best paragraph should be changed to read this way: - lls. j" possible physical shape. Exercising the leg "One o the 0StastoP'e0sn7)fi,an ' ' j whle" others hT scorns the elevator and trots up two or thr jPjjfc- ' tfflB I show you another picture to-day of the 8 ally large ankles arc sometimes sign " gB portant. Dip down like she has done twenty , 8 your complaint Is not due to the cnuse 1 ha v. SB BBff !4V fifty times without tiring yourself. This will ' illustrated with a picture of a girl with one SHBt' ; noon foot a piano stool. If you suffer froni an , leg comeback "quickly to 'the" groun'dAsoon nights of stairs every day to his office find Le Back at the J jWR as you touch the ground with it swing out the himself in daily expectation of an attack of Qj Swing- 'oto -bv J$S other leg. Right left right left and so on. So never run upstairs Run downstairs U ing Motion and Pre- M. A mer-fiitt. Jmjjir Sjt n ftl&M ' ! enough for a start. Alter the first week in- glide along the hand rail, for a slight slip may paring to Kick For- m ' ; 't itotM I 'S crease it as much as you want to. mean a bad ill B it vator Ie running, WHk -t-ir S Wear & W Now for pictures 2 and 3. Stand as l am use It More persons are hurt .mini up and ward with It, as "jttlliiii .jfSSw1 SfiMft f doing in picture No. 2, with the right leg down stairs in one week than in all the elevator fcia? f&i PjrfeCt V pointed out. Then, without touching the floor mishaps in a year. Shown in Pc-fi No. Kj ' ' ,. lPW lOWMj with the foot swing it back of you until you ' Hngf . i I j are in the position shown by picture N'o. 3. In 2. fiillF dOO y other words, the exercise simply consists of E4' I swinging the leg back and forth us far as you Next weak Willard devotes himself to the 61: can each way. After doing this ten times shift development of the shoulder and back muscles. jiff to the other leg and do it with that. Be sure This artice wj be Mustrated b unusua, B to practice this an equal number of times with ... , ... B&$k each leg so as to gel even exercise. photographs showing exercises entirely new You may find this a little hard to do al ''-i and novel, and apart from anything of the kind ttd you may have a hard time keeping your you have ever seen before. N No. 2 The Start of the J Swinging Exercise, Hull: Further Illustrated by m No. 3. This Is Wonderful! the Abdominal Musclar balance, but after a while when you have b come an expert at it, you wi 1 find , It a l lot of fun, especially if yoi can get some friends i to try it and see them stumble as you did when you first started. The pretty girl in the lower right-hand corner cor-ner is illustrating the same exercise that I am engaged in at the top of the page, showing the proplr costume, for a girl to wear at exerc see like these so as to allow full freedom of limb movement. I found in my mail the other day a circular from a professional physical culturist and a letter telling me he had sent me his book on which he would like to have my opinion. 1 have no doubt that he was looking for a testimonial testi-monial that he could use in his advertising, and it is needless to say that he is not going to get it 1 mention this because curiosity prompted me to glance through the book to see just how these people who make their living giving advice ad-vice on body development illustrate their ideas. I also wanted to see if this man's ideas coincide coin-cide with mine. In some cases they did and in others they did not. I quote a passage from the book in regard to leg development: "One of the greatest exercises in the world for the development of the lower limbs in their entirety is running upstairs. The man who scorns the elevator and trots up two or three flights of stairs every day to his office finds himself always sound in wind and limb." This is just about one of the most dangerous pieces of advice that could be handed out to an innocent and health-seeking public. Instead of reading the way this man has written it, the paragraph should be changed to read this way: "One of the most dangerous exercises in the world and one that is certain to bring on heart weakness is running upstairs. The man who scorns the elevator and trots up two or three i MANY men and women, but particularly men, possess a well developed body ,down to the hips, but from there on nature seems to have neglected them. On a pair of spindle legs they support big chests and broad shoulders. Bob Fitzsimmons was an Illustration of this. That is how he earned his nickname of "Lanky Bob." Of course a wail goes up from these "spindle shanks" and they want to know why, just like the bald-headed man who bewailed the fact that he could not shift his chin to the top of his head so that he could have hair where he wanted it. I don't know why nature turned out certain human beings that way, and I don't know of any physical culture system that will fatten legs without fattening the rest of the body, but 1 do know that thin, wiry legs are oftentimes much more to be desired than thick ones. Big legs are not always a sign of great strength in the lower limbs. In fact, they sometimes denote the opposite. Most professional bicycle riders, with the exception of Frank Kramer, have very thin legs, but exercise has made them like steel and of tremendous power. A good point in exercising the legs is that it Is almost impossible to make them muscle bound, while, as I have told you, too much exercising ex-ercising with the arms in one direction, like weight lifting, for instance, will make them worse than useless. If you have thin legs devote three-quarters of your exercising time to them until you are sure that you have put them into the best possible physical shape. Exercising the leg muscles is sure to increase their size a little. In some cases they will develop a great deal, while in others the development will not be so noticeable. For the benefit of girls and women I will mention the fact that all leg exercises are hip-reducing hip-reducing exercises also, and I know that no woman likes to have large hips. Leg exercises will bring big hips down to their proper proportions. pro-portions. I show you another picture to-day of the "squat" exercise posed by Miss Irene Marcellus in the top left-hand corner of the page. You have seen this pose before, but I want to keep this exercise in your mind, for it is most important. im-portant. Dip down like she has done twenty times a day with your hands on your hips, or take your hands off for ten dips and let them hang straight down. Keep this up and increase the dips every day until you are able to do it fifty times without tiring yourself. This will not only reduce the hips, but exercise and strengthen the toes, feet, calves, thighs and, in fact, the whole lower part of the body. Do not hold your breath while doing this exercise, but breathe regularly through the nose. The other pictures on the page illustrate balancing exercises that tend to develop the legs only, although they are useful in exercising ex-ercising the abdominal muscles. Picture No. 1 on the right-hand top of the page illustrates one whole exercise. It consists of first standing perfectly erect with feet close together. Then swing out one of your legs left or right, it doesn't matter which until you assume the pose that I have taken. Do it briskly and don't hold it in the air, but let the leg come back quickly to the ground. As soon as you touch the ground with it swing out the other one. Then back again and out with the other leg. Right left right left and so on. Do it briskly, not slowly. I thiuk ten times is enough for a start. After the first week increase in-crease It as much as you want to. Now for pictures 2 and 3. Stand as I am doing in picture No. 2. with the right leg pointed out. Then, without touching the floor with the foot swing it back of you until you are in the position shown by picture No. 3. In other words, the exercise simply consists of swinging the leg back and forth is far as you can each way. After doing this ten times shift to the other leg and do it with that. Be sure to practice this an equal number of times with each leg so as to get even exercise, You may And this a little hard to do at !! ";t od you may have a hard time keeping your I jyj 1SS ANNE CASEY, N. Y. City. Abnorm- 1" ally large ankles are sometimes a sign of kidney trouble, although I do not say that this is so in your case. My advice would be to first see your physician. If he finds thai , your complaint 1b not due to the cause I havi I mentioned, I would advise you to take up the log exercises I have described in my articles. f Particularly do I refer to the exercise that was illustrated with a picture of a girl with one foot on a piano stool. If you suffer from an accumulation of fat you will find that thiB excise ex-cise will bring all parts of your lower limbs to their proper proportions. Do not indulge In this exercise too freely, as It is very hard and severe. Five times a day for the first two weeks is plenty. After that, gradually increase the movements until you reach ten a day, and continue at that number. FS N. Y. City. Thank you very much. Yes, . my articles will eventually appear in book V In Practise S ' Wear a , lowing V " domof V No. Z- Bringing the Leg Back at the End of the Swinging Swing-ing Motion and Preparing Pre-paring to Kick Forward For-ward with It, as Shown in Peso No. 2. flights of stairs every day to his office finds himself in daily expectation of an attack of apoplexy or heart disease." So never run upstairs. Run downstairs if you like, or if you must, but let your hand glide along the hand rail, for a slight slip may mean a bad fall. But if the elevator is running, use it. More persons are hurt going up and down stairs in one week than in all the elevator mishaps in a year. Next week Willard devotes himself to the development of the shoulder and back muscles. This article will be Illustrated by unusual photographs showing exercises entirely new and novel, and apart from anything of the kind you have ever seen before- |