OCR Text |
Show 1 HOW TO BUILDi 1 UP MUSCLES 1 !'l By J. J. TOEDT 1 I Wil.oB Aveane mY," Chicago. 'a t dsltlon Sitting, grasping toes n hands. . Eighth Exercise Hold on tight to toes, roll back and return to sitting posture. The eighth exercise Is called "Back Bulance." 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 post-tlon. post-tlon. If you do not get this the first few times, keep at It. Roll backward end forward, tugging and pulling for all you are worth. Even though you do not get back to sitting position, go as far as you cnn. ! Position Lying on your side; legs straight, toes pointed. One arm resting rest-ing on thigh, other under bend. Ninth Exercise Kaise arm over bead touching floor over head. At same time raise leg high. Lying position on your right side, legs straight, left arm straight resting rest-ing on the side of the thigh, right arm can be extended beyond the head or bent with head resting on It- The exercise ex-ercise Is to raise left arm over hend, slightly bending arm at elbow, touching touch-ing floor over heud, at the same time raising left leg as high ns possible. (This latter move Is called abduction of leg.) At the same time that you ral.se the arm, you also raise" the leg. Emphasize Em-phasize raising leg high. Do this twenty-four counts and turn over to the left side and continue twenty-four counts with the raising of right arm "Y and leg. Wfi '7?oU'.' Position Lying on chest. Arms straight In line with body overhead. Legs straight. Tenth Exercise Roll over onto your back, holding arms, legs and body stiff, and return. Then roll oo-posite oo-posite way. Roll over onto your chest with arms extended over head In straight line with the body. Now stiffen up arms, body and legs and while In Uils stiffened stiff-ened position, roll over onto your back. Continue this rolling sideways right and left at least twenty-four counts. If you are overweight, you should do this on a fairly solid surface. Position Lying on chest as In Exercise Ex-ercise X. Eleventh Exercise Italse arms high and legs high, holding knee straight, v- The position Is: lying on your ciiest, the same ns In Exercise X. arms in straight line with the body. Arms straight, legs straight, point the toes downward. Italse arms and legs as high as possible. ( Legs must not be bent at the knees. You may not succeed In raising leg very high. The legs should be raised from the hips down. Even though you raise them only one Inch, keep ut It and you will surprise yourself how far you will raise them after a little practice. Position Same as XI, but hands resting on floor near chest, arms bent. Twelfth Exercise Kick yourself. This exercise Is a rest exercise "The Double Kick." Your position Is the same as last exercise, with the exception t the arms, which shi uld be bent' nnd hands resting on floor close to your chest Flex both legs I quickly iind kick yourself. If you do j not, succeetf in touching the buttocks the first time, keep at It,' you can do lf with practice." Twenty-four counts on this. Position -Same as XII. Exercise Alternate kick. Thirteenth Exercise "The Alter nate Kick" Is similar to Exercise XII. except that you start with one knee bent. As you-extend the right, you flex the left Do this as fust us possible. pos-sible. This Is also a rest exercise, and helps to change the circulation after the more difficult exercise. |