The DeLamar nugget. [volume] (DeLamar, Idaho) 1891-1900, 1891-05-19
GENTLE GYMNASTS.
Tho Means by Which Women May
Become Muscular.
Simple Instructions for the Guidance of
Members of the Fair Sex Who
Are DESTROYS of Developing
Their Muscles,

llltJ b4ll1S Nt19USNC1 III oi3S A4eA&<~eN's
Marching deep breathing movements,
posing, stretching and equilibrium ex-
ercises, all of which have in a great
measure grown out of the Delsarte sys-
TEN, also come, says the Ladies Home
Journal, under the general term, light
gymnastics.
The beneficial 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 convalcscent can
make what appear TO be trifling efforts
and by them, in time, be restored to
active health, If too feeble to be prac-
tically able to make but little eXertion,
try what are known as deep breathing
movements. Lie fat upon the back,
take as long and deep breaths as possi-
BILE, and while the 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 ex-
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 rc7iyifying tonic had been
givcn. far better one thaAany charged
with alcohol or some like stiInulant.
From this step to the use of light ap-
paratus in the dumb-bells is q short
one But the mistake is too often made
in trying to be too muscular, and using
bells of too great 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-
ercises, Irregularity in anything
habits, expenditures, diet-brings its
uncomfortable reward. Exercise must
be constant and systematic to be effect
i've.
If beginner purchase wooden dumb
bells of 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 a count of eight or twelve;
UuCA OllC lC1U, OllCll bObll OOSED4ACA CIV viz
same time.
Place the bells on the chest; push the
right-hand bell out in front eight times,
the left-hand afterward, then both.
Push the bell in the right hand out !
from the chest to the right, the left the
same, and next both.
Put bells under the armpits. Curl
how +,l4 toll of tho
time.
With bells on the shoulders roll out as
in the movement above described.
Strike the bclis quickly over the head
and under. the right leg; then the left
leg, then again bchiIItho 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 thcright and left knees
These are but simple movements. A
teacher in the gymnasium will give you
dozens more. But just after the morn
ing bath, in a cool room, before the
corset is put on, il tried for five or ten
minutes daily will end in sending
glow through the body and bringing a
rich tint to the cheeks. Beauty is not /
always born; it can be made. Mo- with j
cosmetics; try light gymnastic cxercis- (
cs and you will prove to your own salts {
faction that light step, a bright eye, q |
clear, good-colored skin, without the
faintcst hint Of rouge or powder, makes
u woman truly beautiful, as well as
''healthy, wealthy and wise"
Apropos of this last assertion, that |
woman can grow wiser, yes, actually |
know more, from regular gymnastic
exercise is an established truth c
The greatest practical result of both I
light and heavy gymnastics is the fact :
that the mind grows in proportion to
,he muscle. The muscles need will,
md u strong one, to control them.
The moving to exact time and to music
demanded by these exercises when .
aiken in the classes of the gymnasium D.
,as lis effect on the brain, and it is as p
as the resulting physical l
,ain. Dr. w. c.. Anderson, the special a
st, states that women who by reason of p
will power cannot compel il
his servant to aid them in works they t
aust perform are greatly benefited by n
light gylnnastic exercises; and that t
hose women who are sensible enough b
o adopt the methods that make men &
he stronger, the healthier sex, who OK k
ect to be known as the mothers of d
ealthy children, and, above all, women q
Tho wish to aid in the realization Of the &
leal human being, whether mentally, s.
lorally or physically. are able to be all