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Show 13 f roTcKlrvg Tor Hee 1th c mV cxrxd Boautv I JbHKST ""S, v What a Few Minutes a Day, Spent KW U. I ' PwaKS: - 5w in Proper Exercising, Will Do for T' JnL. V I JSKTirrSrN ' Human Form and Features Demon- JSUsmh, L I iltP" V stIated By LfSfBKtL I ! bhH tix Y-M-c A- fBjPwl I I I K&mi Y K-'" Instructor, fCBBBW Hnnn I W Wlml8 W1 I loci IKY VIRGINIA V. HAMILTON. Y. W C. A. Instructor in Physical JKKt F.ducatinn aTly Wuuld you know how to retain l youth and beauty? Take my recipe. Stretch! jcMM J; Stretch and yawn in the face of iflj convention, if necessary, but by all 'jjV means strtuh. It will work wonders of supple- I ness in the form, will erase wrinkles from the fa. e. will tune all digestive, diges-tive, organs. Bucknlnlster said: 'Though health may be enjoyed without, gratitude. It cannot be sported with without los?, or regained by cour- age." Mri 1,1 those simple, health-giving and promoting exercises I am glv-j glv-j j lng. one learns gratitude for per- J j feet health, learns not to sport i with beauty, and obviates the neces- i slty of ever-applying coumsc to I J regaining cither health or beauty I which, once lost, aro truly lost iINk forever. Rarely will one find a woman jSMLI who acknowledges even to herself that she Is losing the suppleness of I youth. Sho hangs on with a tight , - " grip to the last remnants, as It were, of her former freshness and i charm. It is hard for her to realize thnt ?he is Incapable of former activl-If activl-If there- were only some way of I retaining health, vigor and agility 1 who would dread growing old! Too many take It for granted that with the passing of youth these too must pass. But why .stand ak aMdo and let the years rob one of thee treasures? Begin today, take a new grip, put Into action those idle musclt Begin by stretching thorn There Is no better exercise for toning ton-ing up the muscles than Bimplc strotrhlng. combined with deep breathing, and the first steps on the high roid of health are begun. A simple stretching exercise le to 91 ' tand, feet parallel, about three or four inchen apart, clasp hands overhead, then t irn the palms with fingers still Interlaced upward and stretch, rising on the toes and Inhaling In-haling na you stretch. Hold this position for ton cunts, then drop the arms down sideward, exhaling I Od lowering heels at the same Suppleness and agility belong to youth do not let It slip out of your hands. To bo young do "young things." Ttecall to mind tho activities of your childhood. Find now some exercise that will correspond to I these activities. You cannot go out 1 on the town lot and play "crosa I out." but you can throw a soft j Indoor baseball or medicine bull In your back yard, or even tn your own room. DO STATIONARY RUNNING IN ll t SE. You cannot go out In the park and run or play T-spy" or " King William." but you can open a window win-dow and do stationary running In your own bedroom, right after you get out of bed In the morning. Or gather the children In the neighborhood In your back yard and play with them You'll be surprised sur-prised to find how enthusiastically I on enter Into their sports how much both you and the children will enjoy It, and incidentally how very son your atrophied muscles will be tho next day. Muscles that stretch and ache from being unused so long which shows how badly they need limber-ing limber-ing up by just such simple methods. meth-ods. An afternoon spent so and you'll come In with that old-time hunger, cheeks glowing and eyes sparkling. Outdoor activities, such as tennis, golf, horseback riding, rowing, swimming, cross-country hikes, are the best all around exercises for women but for those who have not the opportunity for such athletics, ath-letics, or not even the opportunity of Joining a gymnasium class, there are exercises for developing and strengthening the various parts of tho body, which can bo done In your own room. For first consideration, we'll take tho chest, because all chest exercises exer-cises Improve posture and encourage encour-age deep breathing. The following Is a very good exercise for this. Grasp a wand with both hands, raise it forward and upward, then bring It down behind shoulders. By raising tho knees alternately with this exercise the muscles of tho abdomen and lower back will be strengthened. What a pleasure It Is to be able to olt down on tho floor and tuck your feet up under ou with perfect comfort. The deep knee bend strengthens and makes pliant the muscle In the legs, is good exercise ex-ercise for the arches of the feet, the back and abdomen. Tt follows; Stand with heels together to-gether and hands on hlpe. raise on toes then bend knees, hold 'his position ten counts, Btretcb knees and lower hee. Arm raising sideward side-ward Increase the value of this exercise. ex-ercise. Krrolses vlth tho medlrlno ball, as throwing bad: between the !gs or overhead or thrown as In putting put-ting the shot, are valuable trunk exercises, ex-ercises, Kor back and Abdomen, stand with feet well apart, knees stretched, bend touching floor to the left with the right hand, and reverse, touching the floor with the left hand. For poise and a general stretoh. lng of all the muscles In the body: '": ,. J '' v-'-'-vi ' ' ' " Irginia V. Hamilton Illustrating her theory of Stretching for health anl beauty. Top row, left to right: Putting Qie medicine ball fr muscles mus-cles of trunk, shoulder and arm; balance, for ikiLsc; abdominal and back exerc ise. Center row, at left, exerclo fr Chest, correcting round shoulders; at right, medicine ball between knoes, nn abdominal exercise. At bottom, the knee bend for the small of the hack. Raise the arms overhead, gradually bend the trunk forward and rs right leg straight backward, balance bal-ance on tho left foot. Reverse stretch every Joint and muscle If there Is a curature of the spinal column majiy good exercises may be taken. The ono Illustrated here Is for a left lateral curvature of tho cervical vertebrae. Place the right hand on Uio nock, the left on ho hip. raise right leg straight out to side. There is nothing more cheering and conducive to happiness than to feel every muscle responding to your direction Strive to have perfect per-fect control of the body, both physl- snd mentall: OHUjDRBN should RF TAUGHT To EXERCISE. Match your children that they may grow lJp with straight backs and well-developed chest. Instill HE Liisifl '-':iZjjP eBCv r Hw N. n. - r In them a love for exercise and out- do any person Incalculable good. waste of time to practice theso ex-door ex-door air. that they may havo Whether you feel that you need erases. healthy minds and bodies. them or not. If you are of the per- .Much of the healthy, buoyant The stretching exorcises arc sim- sons who sit at a desk the greater elasticity of mind for which the ns the active and .beautiful phyilcal r4 development which no other ract J has ever equalled, Is duo to tho love , F f of gymnastics. Tho plastic art also J owei Its perfection In the treatment of the human form to tho constant opportunity which artists had of observing the nude body In various attitudes. j H G.vmnastles in the general accept- H anco of the term, denotes every x- H erclse which tends to develop and A H Invigorate the bodily powers. auoS as walking running, riding, fencing, H rowing, skating, dancing and many H others. H Although there Is some diversity among teachers of gymnastics U H to the relative value of the different H . ercses. some holding that "ffts eNerclse9" aro suftident, othen H that certain mechanical appliance I H are necessary, yet all agree that to j H insure healthy and perfect develop- H ment of tho organs of the body. A H course of gymnastics must begin J H with such simple exercises as walk- H ing. running and Jumping. H The mo", cments which accom-pany accom-pany the use of the stick are In- H tended to ' xpand the chest and In- H crease the power of the muscles of i H the back. H Besides the stick, probably ths i Wt most popular gymnastic apptlcnce MM .in'-' i . wi,i ii d it-s from MM the days of Queen Elisabeth ' i England, it h is many advantage! over the Indian club, the practice w of dumb-bell requiring a lee IV amount of room, rind not presenting l"n th- risk the lub docs of overstrain- ( Ing the body by its unskillful ust. V The dumb-bell admits of being W, exactly proportioned to the Individual Indi-vidual strength of each learner, and i -m be adju I In weight as his strength Increases. Tho exerclacJ j JJUfy also 1 ' be perfni .!. 1 with U give employment to all part of the SJ 1 body and to both sides equally. The JU bar Is simply u two-handed dumb- tli bell. Next In order comes walking. running and leaping, the exercte being so regulated tint loth the Br"B dlst 11 I speed arc graduall) in- J creaasd. . t " The leaping rope Is suspend from a beam and enables the K P'r MM , harrier . tl.e ...me time f ! r,.t It gives eniployment to I H the upper and ..er llmha The w leaping pole Is usually mode f asi and varies from 8 '..0 0 ttt I" length. Its use may be left to the , pleasure of the pupil after he ha " acquired eom. 1 ' :,h ,he leaping rope. Thl3 I .-tt.-r appliance -MJe is rarely used in Antri m s- JJZV naslums. being more irfMuentiy MTt found In European gyml fc The hOrisonUI bar and vaulting bars sr he, A are P ie. but .,mple .treb hing -no utllned flrrt HON are the bet f'-r i-ersons with mn H Ited time. ml wh.. neeJ Cc |