The Cecil Whig. [volume] (Elkton, Md.) 1841-current, 1881-06-25

tracted longer and will at once be seen
or rather ielt-to exercise exactly the
muscles brought into play in jumping or
leaping. while. in common with every cX-
erciSe recently mentioned. ii contributes
directly toward SpringinesS and lightneSS
of foot Horseback riding also. where
the foot is run into the Stirrup but a lit
tie way. and 50 the weight thrown much
on the sole. is excellent for the calves,
knees. ard front thighs. For bringing
great development of these muscles, long
distance walking and running, and heavy
weight lifting, rs practiced on the lifting
machines now in vogue, are among the
speedicst means.
For the under thigh there is not such
a Variety of work. and hence it is often
found small and undeveloped, even in
legs otherwise strong. The muscles in it
lift the foot backward and upward, much
as the biceps does the hand forward and
upward. The walk above mentioned,
where the pressure is forcible on the toes
AS they leave the ground, takes hold in
this part But to bring it into active
play. lift the heel far up behind. reach
ing it also as far backward as possible,
and simply holding it there, and now feel
these muscles harden. Uphill walking
calls. especially with short step and stiff
knees, also ON them, perhaps as naturally
as in any way. But to condense and hasten
this development, tie dumb-bell. flat
iron, or other weight snugly to the ankle
with Il towel or broad strap. and raise it
far backward, and lower it. and repeat as
it can be done with comfort. Then change
to the other foot. and increase gradually
for the first month, as in other work. and
then keep it up throughout the year.
Standing with the back toward. and a
foot or so from. IA vertical wall or fence.
placing the heel against it, and pressing
hard many times, will work the same re-
suits. For the actively inclined. who will
take Il little more time to it, one exercise
in its benefit TO these muscleSc is almost
unequally. and that is running with the
heels thrown high up behind. This is
simply admirable. and when done with
out putting the heel to the ground-aS
fast running always should be-probably
does more for the entire leg than any
other known exercise, seeming. in fact,
to be, even more than walking, its natu-
raj work. certainly bringing size and de-
velopment much sooner For complaint
is often made by those who walk good
deal that it does not make their legs grow,
or. at most. but little. Now let them
cover even half their daily distance. but
| with shortened step, stiff knee. and 4
sharp push with the toes. and there will
sooa be no more complaint of this sort.
But the intimate connection in many
of these exercises between the muscles
| of the thigh and calf extends further, SO
that the same work brings other strength
as well. Every step taken, especially
| every step taken while running or hop
! ping, has necesSitated the use of the mus
| clcs at the sides of the waist. their work
being to help actively in holding the body
erect. Whoever can. on either foot, hop
! half Il mile at any pace without stopping,
will not be troubled with feeble or I'M
/ >hapely waist. Blondm. Farin, and the
| tiyht-ropc walkers, from their constant
! vigorous efforts to maintain their equi-
| librum and the Grace Roman wreStlers
of to-day. are especially strong i'll this
region. while the carriers ut the meat
markets who will take Il whole side of
! beef GA their shoulders and march OF
with seeming ease, grow immensely pow
! erul in these muscles Of the loinS. lie
| who is weak here. and does not get what
strength he needs from long distance hop
| ping. will find that Il very few minutes
| each day spent at lifting the foot fur ont
sideways, as if to reach some one stand
! ing at arms length off to the right or
left, will quickly bring the additional size
and strength For the muscles of the
whole back of the loinS. or small of the
! back. STOPPING over forward and lifting
from the ground small dumb bells. Il few
times daily at first, then a steady increase
i'll number as the strength advances, the
knees all the time being held as rigid as
possible, will tell directly in this part,
while for great power Of course there
must be great work. such as they who
lift pigs of metal habitually or other
heavy weights by and by come to have.
| But the most popular severe work for
this region is rowing. not arm-rowing of
the old lIamill type, but that more worthy
of the name, and which is becoming gen
eral. whore there is long swing of the
body forward and aft, and a pull with the
weight of the body rather than the muscles
of the upper back alone, the feet all the
time pressing hard against the foot board,
Whoever is weak here can not have done
much hard rowing.
But, as already stated. rowing taxes
muscles on the front of the waist even
quite rs much as those Of the back. For
when the stroke is finished, and the body
instead of sitting bolt upright. leans a
little back. it takes vigorous effort of
the abdominal muscles at each stroke to
again reach forward for new stroke.
which MEANS of course, some two hun
dred or more of such efforts or as many
as there are strokes, to every mile rowed.
And most valuable muscles are these in
many ways, acting directly on the respira-
tory and digestive work within. and. when
fully developed. aiding one greatly toward
the erect and manly carriage, so essential
to securing for each vital organ the play
room our Maker intended for it. Let any
one, the next time he bathcs where the
noisy surf will sufficiently drown any
sound he can utter to prevent its being
heard by others, try few shouts at the
top of his voice, and notice how it calls
these muscles into direct play. Every
public singer knows their value. But
besides rowing. or where rowing is not
| convenient. let any one Just before rising
raise his feet as high in as he can. and
repeat few times: or, keeping his feet
down, raise his shoulders and body till
he sits erect, and then repeat. Such of
at first Oor in this or any other muscular
exercise ii never pays to Overdo.) with
the gradual increase, as in other work,
for the first month, and the daily keep