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Show IhowtobuildI i up muscles j I By J. J. TOEDT S3 Wilton Avenue "Y," Chicago. j ' jsitlon Sitting, grasping toes vn hands. Eighth Exercise Hold on tight to toes, roll back and return to sitting posture. The eighth exercise is called "Back Balance." You start at sitting position, posi-tion, grasping your feet firmly at the toes, arms must be between legs. Now pull your feet off the floor and roll backward, then return to sitting position. posi-tion. If yon do not get this the first few times', keep at it. Roll backward and forward, tugging and pulling for all you are worth. Even though you do not get back to sitting position, go as far as you can. VS7J C tiesV VT75?. Position Lying on your side; leg-s straight, toes pointed. One arm resting rest-ing on thigh, other under head. Ninth Exercise Kalse arm over head touching floor over head. . At same time raise leg high. Lying position on your right side, legs straight, Jeft arm straight resting rest-ing on the side' of the thigh, right arm can be extended beyond the head or bent with he-.:d resting on it The exercise ex-ercise is to raise left arm over head. ' slightly bending arm at elbow, touch-' touch-' Ing lloor over head, at the same time i raising left leg as high as possible. ; (This latter move Is called abduction ! of leg.) i At the same time that you raise the arm. you also raise the leg. Em-j Em-j phasize raising leg high. Do this : twenty-four counts and turn over to the left side and continue twenty-four i counts with the raising of right arm ! n n . I 1 .-. ry j Sie. - -ROLL". i Prwlr'..n I vinff on chest. Arms i straight In line with body overhead. I Legs straight j Tenth Exercise Roll over onto j your back, holding arms, legs and I body stilt, and return. Then roll or posite way. i Roll over onto your chest with arms I extended over bead In straight line ; with the body. Now stiffen up arms, body and legs and while iu this stiff -i pned position, roll over onto your back. Continue this rolling sideways j right and left at least twenty-four j counts. If you are overweight, you should do this on a fairly solid surface. Position Lying on chest as In Ex-j Ex-j erclse X. j Eleventh Exercise Raise arms high I and legs high, holding knee straight. The position Is: lying on your chest, the same as In Exercise X. arms In straight line with the body. Arms straight, legs straight, point the toes downward. Raise arms and legs as high as possible. Legs must not be bent nt the knees. You may not succeed 1n raising leg very high 1'he legs should be raised from (be hips down. Even though you raise them only one Inch, keep at It and you will surprise yourself bow far you will raise (hem afler a llltle practice. Position Same as XI, but hands resting on floor near chest, anus bent. ; Twelfth Exercise Kick yourself. This exercise Is a rest exercise I ' "The Double Kick." Your position Is ! the same as last exercise, with the exception of the arms, which should be bent and hands resting on floor close to your chest. Flex tioth legs quickly and kick yourself, If you do not succeed In touching (he buttocks the first time, keep at It, you can do It with practice. Twenty-four counts on this. j VovYfrr-.' lich". Position - Same as XII, Exercise Alternate kick, Thlrtoenih Exercise "The Alter mile Kick" Is similar to Exercise XU except that you start with one Unee bent. As yoi. extend (he rlghi, you I Ilex the left. Do ths ns f,ls Ms '1(ls. j slble. This Is also a rest exercise, I lind Helps lo change the circulation' lifter the more dllllcuK exercise. |