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

the back fiat. or almost curved ont, in
sinking in of chest. All work above til,
head. such as swinging clubs OF an AK %
Sedge: putting up dumb bells: swinging
10y the hands from rope or bar, or pullin:
the body up until the chin touches the
hand: taking the handles of the pulley
weights III the gymnasium as high above
the head as YOU can reach, and then, Will
back to the weights, and standing firm
pushing the hands far out forward: the
ceiling work of the plasterer, and the lik'
these all do excellent service in bring
ing to these important muscles the length
and elasticity they ought to have, and st
contributing ina very great degree to The
erect carriage of the body. All kinds o
pushing with the hands, such rs one does
in putting them against any heavy sub
stance and trying to push it before him
in placing them against upright parable
bars or 4 vertical wall and pushing vigor
ously forward. striking outward in box
in" or fencing or swimming, or Will
dumb-bells, are capital. while the draw
ing of the head and body swiftly back il
boxing to avoid Il blow can hardly be sur
passed Us an aid in this direction.
For the development of the arms an.
of muscles above the waist there are al
most countless exercises. The work. fol
instance, for nearly all of them which on,
can get from pair of dumb bells or other
weights, each weighing about one-fif
teenth of what the man does himself
held in the hands, is actually surprising
Standing erect, and holding them in the
hands. hanging easily ut the sides, now
carry the hands slowly backward anG
upward as high as can readily be done
keep them rherc Il moment, and theI
drop slowly till at start; then repeat. II
will not be n minute, certainly not two
minutes, before one of average strength
will want to stop. the muscles on the
under sides of the arms and on the broad
of the back urging him to that conclu.
sion. \ few strokes of this work daily
at first with dumb-bells, or weights OF
such size as seem to best suit ones pur-
pose, and then increase from week t,
week, as in the other exercises above
mentioned, and then maintained right
along evenly after the first month, viii
strengthen and enlarge the under or in,
ner muscles of the upper back, arm. the
large muscles of the back directly under
the arms. and on and about the shoulder
blades, and especially the muscles on the
back of the shoulder. until even one year 5
work will render them plump and shape.
~, while if the work is still continued.
and gradually made longer or heavier, OF
both, powerful shoulders will ere long
result. Now slowly raise the dumb bells
in front from the down position till they
nearly touch the r-technically.
curl" them-holding head and neck
rigidly erect, tipped back even, but never
forward: then lower. Repeat this till it
becomes hard to do and increase weekly
as before. The weli-knOwn biceps mus
Giles are the favored ones now, while the
pectoraIs get a good share, and likewise
the forearm. If no dumb-bell is ut hand,
place one hand in the other and bear down
hard. letting the other lift up. For the
front of the shoulder as well. and the
upper portion of the pectoralS. OF that
part along the collar bones, hold the
dumb-bellS out at the sides ut right an
giles with the body and level with the
shoulders. and raise them slowly high
over the head: then lower. and repeat,
and gradually increase. as in the other
work. For raising. strengthening. and
culargin. the chest this is capital work.
while for producing strong and handsome
muscles ON the front of the shoulders.
and getting the shoulders into proper
position. it can hardly be equaled. For
the fore arm a strong grip. and whatever
brings it-chopping, rowing. fencing. sin
gle-stck, driving. pulling ones self NJ
hand over hand on rope, twisting the
dumb-bellS around when held at arm ;
length, or chair OF broom handle il
dumb-bellS are not convenient-all these.
and more of their sort. will enlarge and
strengthen it. while the fingers and en-
tire hand will grow strong and shapely
as the work goes OIL. While these yari
Gus exercises have been going forward,
the neck has shared in the growth and
development; and if special work is
sought to give it additional strength
and proper carriage, practice carrying
weights on top of the head. Erectly you
must walk, or over will so the weight.
and thus soon you form the habit.
One part of the arm remains, the tri-
ceptS. or back arm. and especially the
outer side of it. To develop these muscles
push with the hands against almost any
thing you like. If they are small and
IA.
head what you can daily till a month
work has given them start. Now place
the hands on the floor, hold the body
stiff, or as stiff as you eau. and push,
raising the body till the arms are straight
Now lower and repeat, and SO on, what,
ever you comfortably can. When tho
month is up at this, try something hard
er, namely, a dip between the parable
bars, or if none are convenient. then be
tween two chairs, or a chair and window
sill. table. OF bed-foot. Now lower til
the chin is level with the hands, and ther
rise till the arms are straight, the feet
and knees. of course. never resting OF
anything. In the previous exercise part
of the weight only rested on the hands
Now they take it all. and the triceps is
in most vigorous play. Now take the
month of gradual and careful progress
in these dips. and maintain throughout
the year If you can do twenty ther
fairly and without great effort, you have
strong tricepts muscles, and good-size(
ones as well. that is, if you have had two
legs and a reasonably heavy body to lift
Most of your friends can not do five dip!
respectfully, many scarcely one. But
lest your success should induce pride
bear in mind that one gentleman in New
York has accomplished l2J dips without
stopping. and this though he weighs up
ward of $50 pounds. besides being one o
the most magniiicently formed men il
this country with a forty-four inch chest
His upper arm measures thirteen and {
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