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Show I "THE ROPE TRICK" . It's the time of year for fun in the sun. It's the time of beach parties and barbecues, hot dogs and hamburgers, custard and cotton candy. The time of year that you eat that little something extra. The time of year when you lie on the beach and let that little something extra put a little extra weight on you. Don't just lie there, do a little exercise! Skip rope! It's great for the figure and it': lots of fun as well. Remember, prize fighters train this way and many of the modeling schools do tiie same. It's ! real boygirl type fun. EXERCISE A For suppleness of back, shoulders, and leg muscles. . Start with legs together, knees bent, rope folded into four parts. Keep head forward, neck and shoulders relaxed. J a. Place rope -Q under the met-"Ta met-"Ta tarsal arch and lJZZ2 PUSH very 62pYH slowly with the heels. (Fig 1) ? b. Gradually --Os straighten the 2 -isy legs- Keep toes ; iO up. (Fig. 2). Try ' to straighten the legs entire- n? ly' nna"y rest i lsjm ing elbows on irS) A001-- F'g- 3 c. Slowly, bend-I bend-I ing knees, return to starting i position, and repeat, i As you improve fold rope ! into eighths. ; EXERCISE B This is good for limbering up J shoulders and chest and to help correct round shoulders. Start with legs together, toes pointed, knees straight, stom-!; stom-!; ach in, back very straight, chin 1 in, chest up, shoulders relaxed. Do not bend elbows. a. Hold rope S taut, folded in V half; (Fig. 1). xiB b. Kaise arms aCJf over head. ?S14 (Fig. 2). A. c. Lower arms LJbehind you, as far as you L pcan go. (Fig. 3) - 2. d. Over head J 2 again. (Fig. 2). e. Drop to p starting posi- tion. (Fig. 1) i 3 L ana- repeat. JSyV Try it with g rope folded in four. H m ' EXERCISE C For flexibility of hip and leg muscles. y Sit with back straight, legs jjapart, knees straight, toes up, rope in eighths. a. Stretch -rerl-slowly for- pyf Jward, keeping ( Hf tJk-back tJk-back straight, fcxR ;knees straight, ytVfl arms straight, ;rope taut. Go as far forward as you can without rounding the back. (Aim at the position in Fig. 2 with arms and torso touching floor.) Easy does it! b. Return to sitting position. c. Repeat up and down, slowly. EXERCISE D For flexibility and to strengthen back and abdominal muscles. Lie flat on back, legs straight, arms overhead, rope folded in half, looped out on floor overhead. over-head. (Fig. 1) a.Inonecontin- uous motion, t-''" swing arms fi-fik and body up O- J' and forward, looping rope out over feet, head down, hands touching floor. (Fig. 2) b. Swing back to prone position on back. c. Repeat up and down, up and down. As you progress, do this exercise exer-cise with the rope folded in four parts, then in eighths, keeping the rope taut. EXERCISE E To improve and maintain flexibility. Start in sitting position with back straight, legs wide apart, knees straight, toes up. (Rope folded into quarters.) a. Reach over jfXft' head, arms ni straight, rope m taut (Fig- X) . W b . Keeping T7 2 V Dack straight, r stretch arms and body forward for-ward to the right, reaching out with rope over right foot. (Fig. 2) c. Alternate left and right. EXERCISE F For flexibility of shoulders, chest and waist. Start with perfect posture bottom under stomach flat, chest up, shoulders relaxed. Stand firmly with legs apart... arms straight out to the side, elbows straight, rope single, wrapped around hands to adjust ad-just length of rope. It should be taut and straight at all times. (Fig. 1) Do not move feet or bend knees. a. Twist the body left. (Fig. 4 2) A b. Straighten, f f c. Twist the p A body right. ,' J) A d. Straighten. 1 ' 1 v Repeat and repeat. EXERCISE G Stretches and limbers arms, legs and torso. Start in sitting position, legs together, knees straight, toes turned up and KEEP them up. (Rope fold-ed fold-ed in quarters). a. Raise arms fej over head, rope t77 held taut. (Fig. M b. With arms Cs)) held straight reach out 3 with rope over the feet. (Fig. x. )y9b c. Reach for-ward, for-ward, head down, elbows j fiSS. straight, scoot- ing hands on - floor. Try to hold rope taut. (Fig. 3). d. Return to starting position over head, and repeat up and down slowly. EXERCISE H For suppleness of shoulders, waist and hips. Start by being sure your posture is correct buttocks tightly tucked under abdomen abdo-men flat, chest up shoulders relaxed. Stand firmly, legs apart. Arms overhead, elbows straight. Rope folded in half, held taut. (Fig. 1) a. Twist the body a quarter- XSS turn to the left. T ijfl b. With back x t)(Wm straight, lean Wforward left J 1. Jr Vy and touch the floor, holding rope taut. (Fig. 2) c. Return to standing position facing forward. d. Alternate left and right. Loyola's School of Social Work, founded in 1914, was the first Catholic school of its kind n the United States. |