The Roanoke times. [volume] (Roanoke, Va.) 1890-1895, 1891-08-01
GENTLE GYNINASTs.
The Ezeans by Which Women Hay
Become Muscular.
Simple Instructions for the Guidance Of
Members of tho Fair Sex Who
Arc DESTROYS of Developing
Their Muscles.

wands, hoops and exercises without
anything whatever in the hands
Marching, deep breathing movements,
posing, stretching and equilibrium OK
ercises, all of which have in u great
measure grown out of the Dclsarte sys-
TEN, also come, says the Ladies' Homo
Journal, under the general term, light
gymnastics.
The benci fetal results of all these are
many and varied Hardly anyone is
too weak for gymnastics. Gentle mas
sage will start the muscles and send the
blood into healthy circulation. Then
the patient should help herself. One of
the advantages of light gymnastics is
that the sick and conyalcsccnt can
make what appear to be tri1ling efforts
and by them, in time, be restored TO
active health. If too feeble to be prac-
tie6lly able to make but little cxertion,
try what are known as deep breathing
movements. Lie fiat upon the back,
take as long and deep brcaths as posi-
bic, and while tho mouth is closed,
slowly throw the arms up in front and
then at the sides. Rest for ten minutes
Try again the same inhalation and cX-
halation of air, the latter being pure
and fresh. After awhile attempt the
same, sitting up. These exercises can
safely be taken by the sick one every
day several times, and the whole mus
cular system will be improved, just as
if some rcyivifying tonic had been
given, a far better one than any charged
with alcohol or some like stimulant.
From this step to the use of light APP
paratus in the dumb bells is Il short
one. But the mistake is too often made
in trying to be too muscular, and using
bells of too great Il weight Attempt
nothing above your strength at the
start; it is even better at first to go
under it than over it. Above all things
be methodical and regular in these ex-
erciscs. Irregularity in anything
habits, expenditures, diet-brings it's
uncomfortable reward Exercise must
be constant and systematic to be effect
i've
If beginner purchase wooden dumb
bells of a pound each in weight
Stand with the heels together, body
erect and head up. Place the bells on
the shoulders and push up that in the
right hand to count of eight or twelve;
then the left; then both together at the
same time.
Place the bells on the chest; push the
right-hand bell out in front eight times,
the left-hand aftcrward, then both
Push the bell in the right hand out
from the chest to the right, the left tho
same, and next both.
Put bells under the armpits. Curl
them out alternately and at the same
time.
With bells on the shoulders roll out as
In the movement above described
Strike the bells quickly over the head
and under the right leg; then the left
leg, then again behind the back.
With the right-handed bell extended
from right side at right angles with the
body, strike it as if it were an anvil
eight times with the bell in the left
hand as a hammer. Do this in the
same manner to the left and in front,
holding the bell that acts in lieu of anvil
on the right and left knees.
These are but simple movements. A
teacher In the gymnasium will give you
dozens more. But just after the morn
corset is put on, If tried for five or ten
minutes daily will end in sending q
glow through the body and bringing a
rich tint to the checks. Beauty is not
always born; it can be made. Not with
cosmetics; try light gy1nnastic cxcrcis-
es and you will prove to your own salts
faction that light step, bright eye,
clear, good-colorcd skin, without the
faintest hint of rouge or powder, makes
o woman truly beautiful, as well as
healthy, wealthy and wise"
Apropos of this last assertion, that a
woman can grow wiser, yes, actually
know more, from regular gymnastic
exercise is an established truth.
The greatest practical result of both
light and heavy gymnastics is the fact
that the mind grows in proportion to
the muscle. The muscles need a will,
and n strong one, to control them.
The moving to exact time and to music
taken in the classes Of the gymnasium
has its effect on the brain, and it is as
important as the resulting physical
gain. DIR. w. G.. Anderson, the special
list, states that women who by reason Of
urdcvcloped will power cannot compel
this servant to aid them in works they
must perform are greatly benefited by
light gymnastic exercises; and that
those women who are sensible enough
to adopt the methods that make men
the stronger, the healthier sex, who cx-
pcct to be known rs the mothers of
healthy children, and, above all, women
who wish to aid in the realization of tho
ideal human being, whether mentally,
morally or physically, are able to be all
that they would be by gymnastic e.
ercise.
1t Is constant source of complaint
TINT ri