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Show i ',-T&F E A'TXJ R E 5 F O R T H E HOME g! R7!! I '; 'RJI-MPLE I XE RCI 5 IS for DEVELOP I N G THE 1 H V Position in Exercise to Develop the Chest H I f ''A " '" 'r '3 fash.onablc to be Hl f fiJ 6"m llu-growing scLoolgirl thinks H f (""w'1 uuucieaarj fur her to bother H I i P about" tnkJij:; exercises to develop H i j lici rhes: and shoulders and to im- Hr prove I lit line of hr figure. When H i thoro nTi hundreds of girls who would Hl I wlllingl ,-.ui-il,(t -onr of their flesh to be U thin nnd curvoios like the undeveloped B ( girl why should she nlU.. her natural H j figure, 'she n-kv. Hut she - not realize H I J how fickle fashions arc and that by next H I t A season the plmp figure may be the one H J most, desired. And then the angular girl HH will find that not only is she out of date, 1 but she 1ms neglected to develop those H curves rind wholesome charms o the H classic figure until it is too late. H The early Greeks lenrned that the wny H to attaiu beauty of figure was by prac- H tlaing exercises systematically, nnd their Hj girls were taught the simplest movements H at a very joung age. By this means they H pradunlly expanded their chests, improved H i their breathing, developed cnicc in their H, 1 poist3 undvTvalk and not only became more H il btautifuUjut. grew in wholcaomcness and H 3 strength. HIH I One of thcfirst corrective exercises H ) for the' schoolgirl' who is thin and nat- H urally inclined 'to droop her shoulders is 1 designed to strengthen the muscles be- H ;1 J tween the shoulder blades so that she Hl ' may hold her bead erect and square her Ht ehoaldera. The long thin neck that Hl droops forward has been accentuated by the prebcut fnshions, but physical culture teachers declare St is neither beautiful! nor healthful, as the position conltaois the chest and interferes with deep breuth-ing. breuth-ing. r Begin this exercise by standing witjil the feet planted firmly on the Qoor ttmJ I lightly separated. Kui.se both hands, over the head, palms together and arms straight, with the fingen pointing upwaid. Then drop the wrists until they reHt on the top of the head toward the back. While holding this position throw the elbows and forearms backward as far as you can, pressing the hands against the neck. Repeat the exercise several times to strengthen the muscles between the shoulder blades and prevent the drooping droop-ing attitude they bo easily full into. Constantly Con-stantly stooping over while ntudying or following any occupation weakens these muscles, so that almost unconsciously the head bcndi down and the (shoulders growi rouuded, faults which", muse 'be overcome' by the young girl before they become fixed habitb. rURTHER correction of the istooping habitiay be accomplished by practising prac-tising this exercise : Taffe the same position suggested for the preceding exorcise, ex-orcise, with the feet almost parnllel nnd slightly apart Clasp the hands at the bnck of thc-heck, keeping tho palm6 turned forwardand with as much force as it is possible to use press the elbowb buck. - This exercise not only siretches ' the chest muscles nnd broadens the chest,, but i: corrects any .looping that the girl may have falim into , After each tin listing of the elbo'R backward let 'he arms relax so that they conic forward without any effort, Then press the lbos backward again and lagiiin, always reinciuboring :o relax bV itwceit times. It is better to start with i the excrciic somewhat gcutl. Dp it Ave or mx times and then rest, when the exercise ex-ercise may be resumed for another five or six time, followed by a short rest. Do not begin' too vigorously and btrain the muscles, nnd if possible exorcise before be-fore mi open window in order to let the Iiinss fill with fresh air each time a breath is drawn. P.oth of these exercises will, if practised prac-tised regularly, correct a stooping attitude at-titude and round shoulders l. lightening tltii muscles between the shoulder bjades Jrjil atVtho base of the nccffiXWheri re- laxed.'Hs ell d v are during stutlyor tvhen' constjntly&bcnL over a desk or table, 'tile muscles grow flabby. This will give them strcngtlnamh firtinio's, while at tho'samc time cliOcrics of "benelieiul movements will iniiart a .lellghrfu! fulness and roundness to lie oaek and shoulders wlilch rlie irl wli u'l'-eolute later w hen slie ov&lfs .etiiin$ jow necked gowns and need jot -itvuolt? to conceal the prominent oviiea -nd ,tucrudiiit,' bhoulder ! blades. -N'othing is mor. important than knowing know-ing how to breathe property N'ot only do the lungs need to be filled regularly and sulhciently with fresh air. which breathing breath-ing exercise teach the girl how to do, but long, deep drawn brenths improve the circulation, cir-culation, of the blood nnd impart to tho kin a clearer, more wholesome and attractive at-tractive tone than almost any other physical physi-cal culture aid. WIJEX ready to take the following exercise stand with" the feet almost together, but not quite touching, and have them parallel. Kaise the chest, the chin, nnd the bhoulders nnd look straight before you as a soldier is taught to look when ou parade. Then lower the chin slightly, extend the arms downward in front of the body with the backs of the hnuils touching. Tins position forces the air out of tlir- lungs and leaves plenty of roomr fgr a fresh supply. Fojlowf this part of the exercise with a iiuoenient that brings the bauds up under I the. chin, palms turned downward and I fingers just touching; The chin should be I raised slightl) as the hands are brought (upward ,und the head should gradually InssuruD an erect position. The elbows should be held out nnd away from the face so that they form ft strnijht line. This becoud part of the movement shoujd be succeeded by he final-'one in the exercise which teaches deep breath-ling breath-ling while forcing the body to jisttuine n (correct position. After the hnnds have been brought slowly upward and under the chin, thrust them upward with considerable con-siderable force and let them separate over the head, still - keeping the chin raised, head erect, and Jet the arms form a line nlmot-t parallel with that of the body The hands naturally .separate as I they reach their highest point in the po-j sition above the head. The exercise is concluded by bringing the hands downward down-ward to their original position, letting them as they fall make a full wide sweep through the air, and the arms and body assume the first position again preparatory prepara-tory to making tl" becoud movement in the series At first the young girl practising them wllr hesitate between the different positions posi-tions and she will be so engrossed in the movements of her arms und hands that she will forget about breathing, but after a few lesson? the correct inhalations and ' j Balancing Exercise to Tmprovc J g j.v . -4& , J the Poise and Carriage. c j Exercise to Strengthen the Muscles Between the Shoulder Blades. exhalations .nMll be done with regularity :iud precision, a lino.-. t automatically. S6MKyi)lj-sical culture teachers require re-quire (the pup.l to add forcible respiration res-piration to i movements of the hands and arms, trflfinp; th- steps in the breathing exercises gradually Until both can be united. Naturally the breath is in-baled in-baled ns the hands arc lifted from the first position in front of the body to the chin position.nnd when they have reached this point the breath Is held for a miu- ute or longer. The beginner will find it. difficult to drawli deep breath, fill the lungs as completely ns possible at one in-jhiilution in-jhiilution and then hold the breath for. any I length of time. It K well to practise by idravting only a moderately full breath jat first and then gradually making it deeper and fuller as the lungs grow accustomed ac-customed to the expansion. Still holding the breath In this manner, man-ner, lift the hands to the overhead position, posi-tion, and when they have reached the highest point let the breath leave the lungs with as much force ns can be managed. It is quite as important to send tho breath from the lungs with force ns It Is to draw it in Tn this way. The exhalation should begin as the arms are held high an he- air. and while letting let-ting them drop downward nnd in front the exhalation may be completed, so that the lungs ure ready for refilling. In this way they are constantly being filled and partially emptied until after a few such exercises they seem to inhale and exhale nt tho proper time automatically.. I Another excellent chest developing and ibieatlnng exescisc Is to stand with the 'feet parallel and slightlv separated and then bend the body forward from tho hips until the tips of the fingers touch the tloor in front of the toe.s From this position proceed to lift the two arms out-I out-I ward and upward, not moving the feet, I but raising the body. and,. when tho arms are stretched, straight upward above tho head Oegiu to exhale.' the breath that.has lUUWVlMUVlUUWi1VMVtMl' I been drawn in as the bodv Jias been lifted from the bending position To continue this exercise the nrms may' be allowed to reach backward, still keeping keep-ing the elbows straight, Until the body bonds backward from the waist and the feet remain iu their original position. The distance that the body can be bent backward back-ward depeiflls on the suppleness of the figure. Some girls find it quite easy to bend far enough to almost touch the floor at the back, while others can scarcely gi't their hands more than a few degrees beyond the perpendicular diameter of the circle whose circumference is partly described de-scribed by the tips of the fingers. PEGAIN1NG tho upright position the breath may be exhaled, and js the hands touch the floor and uic ready to be raised again and lungs may be refilled. This exerecise continued for ten or twenty times each morning just after arising strengthens the spine, gives the body suppleness and expands the chest, all of which are specially valuable to the joung nnd growing girl. Besides theejr exercises which nre designed de-signed to improve the health and physical condition of the young girl there are others almost as important which arc considered con-sidered in the light of beauty escrcisos because they develop grace of carriogc nnd charm of line. Very joung grls may think such exercises of little or no fin-i fin-i portance, but they will find them quite as Interesting ns the others in watching the grndual improvement that follows their constant practise. BALANCING Is one of the wmjs to acquire grace of motions and girls who hnAc not played tenuis a great deal or hae not devoted themselves to fancy dancing may improve their carriage nnd poise to a noticeable degree by trying tins exercise- Stand erect with the feet spread n little apart and balance the body on the tips of the toes The firtjt position is to hold the nrms aUthe bides and the next is to raise them, still keeping them ar the sides, umil the hands nre-igb above 9 I h. the hcadand the nrms arc in a perpen- Hb dicular position. While maintaining thU BS attitude tnkc a? many steps forward aj WPk you can without lowering tho hapds and Mra still standing on the tips of the tots. It U pE not e-i-ty to do, especially the firtt few t HR limes, but it does not take long to learn to Kg hold one's balance and walk on tiptoe. i fE$ Another excellent way to give poie and I HPj balance to the body is to assume no erect f bK wsj mm jvjiu i in- iiti-ii i"ui-ijin anil the 1 Hy hands rcstiug on (he hips. Lift one arm f IS and extend it directly over the head at tlie hi sid and simultaneously stretch the oppo- r, K "i'&leg outward and upward ns far as it t HB can lie laiscd. letting the arm and lesl HFj fall uito the original position, start with WB theoihor nrm and raise it above the head j IK while moving the opposite leg outward H and upward at the side, ) fig To impart suppleness to the waist: and ' 89 at the same time to strengthc tjie inun- H cles of the abdomen, stand with the feet K almost touching and with the nrms re- ? HI Jnxed at lli- sides. Then raise the arms H above the head and swing the body first - B to the left, bending over as far as po,- H sible, and follow the movement with a re- . H turn to the original position and n plni. H ilar swfrn, of the arms and bodj to the !,H other side This rbythniic swaying of i Q the body develops prace of movement and I B beauty of line, and it causes' nttmetke 1 h curves to take the place of angular linos. SB It alo strengthens the spine and helps ' fg to hold (ho head strsighrnnd high. H ' THE MORNING TONIC. J E TITO hnbit once formed, the dip ami H splash in a tub of cold water every 1 H morning gives a stimulus to the lie- V H ginning of the day that makes life well pWt worth living. Its lack, on the contrary, t H leaves one feeling like a. mollusc, but as , H it is not :i JiUicult luxury to procure, and . JH p.s the milder cold sponge bath in som4 V m measure takes its place should a large ? enough tub be out of reach, that dull feeling need not be risked. t' Of course there nrc some forbidden the y rold dip by doctor's orders. Rat it is to $ those, who hae not yet experienced its , joys and who hav no physical disability r that these Jnnts are given. The idcil ' time to "get the habit' is in snnirner J lime or in early September before a chill j is iu the nir. Then it will carry itself' k !on into cooler weather imperceptibly, ' Fse good sense about it. Jumping I from A warn) bpd into a waiting tub of J ,iry water, and the resultant glow, is a (thing to be ra'l about in tales where T the hero is a big, muscular athlete. In J' actual lifo the hero does no such thing, f. If he -has had good physical training he I' l)recrdcs the jdunge "by standing up and j taking many good denp breaths, filling -J the lung? full to start circulation, bold- . ing the breath for a moment, then ex- jt haling steadily. Then he goes f'rough V some stirring exercises, which ly be ' simple enough to suit any constitution, 1 tnkinij deep breaths nil the wiil and mldillL n hnlf ilri7jn fnr ennd Tiipfnnrc i between each -set of movements. j Then, when in a fine glow, he drops info 1 the tub of cold wator nud splashes for a . minute or two, springs out, dries himself j? with a rough towel, and go.es through a f series- of rubbing exercises, in the course ' of which every part of his body gets a I good, stimulating friction with his palms, V Then to dress and he goes forth feeling fu to conquer a man's share of the earth. V But the masculine part of the com- munity has uo mortgage on tiint splendid r sensation of vitality nnd energy. Any girl' who goes at it with good sense can i shnrc in its joyV, especially if she has a -wunn buthrootn at command. If fr'3blj drawn cold water be a littlo too much for her a( firat it can be tempered, or, it drawn over nilir, the chill will go off. ; i"et after a little she probably will como , actually to crave the real "live" fedir' A of the brisker contact. ' X A noted Fast Indian authority oa J! phyRical wellbeing aud the means for at- 4 taming jt recommends a slightly different routinej. in that he tells one to leave the J kiu slightly moist (instead of dryinj i th0roikgbly),"tp slip on tho undergarment and to cxercfrfe so. This, he sajs and m his word is fully confirmed by mauy who g have tried if brings a, quick glow and a jt fueling of cxhilurnlion delightful to expe- ricqee. Rut cither programme, followed A faithfully, will 'make the day a different i matter to the one who has usually found j 'beginning right," uo easy thing to ac- "f. omplish, &' |