Iron County register., 1892-06-23
HARDEN YOUR MUSCLES.
Simple Rules for Athletic Practice that
Acytoay May Follow.

Simple Rules for Athletic Practice that
Anyhoay May Follow.
Few men seem to be aware that five
minutes spent in daily. or even three
times week. il exercises properly Sc
lected for bringing out all the principal
muscles of the body are sufficient to set
the blood coursing freely to the ex-
tremities to stimulate the heart, to
massage the bowls. TO stir up the liver,
to strengthen the limbs, to straighten
the shoulders and increase the capacity
of the lungs, says the Tribune.
All the apparatus required is an ordi-
nary walking stick.
Dr.. c. =. Linhart. physical instructor
of the Manhattan Athletic club, rec
ommcnds the following exercises to
busy men on rising in the morning or
just before going 10 bed at night:
For the upper part of the arms:
Grasp the cane firmly at both ends with
the hands and hold it across the chest,
letting the middle of the cane rest on
the breast just under the chin. Drop
the hands forward and down to the full
length OF the arms rapidly and return
to position on the chest, accenting the
upward movements. Continue this for
before, push the arms straight above the
head, full length, taking long, full
breaths Continue this for thirty sec
onds more.
For the muscles of the sides: With
the arms at full length above the head
and the hands grasping the cane, as in
the end of the last exercise. swing from
side to side as far as possible: time,
thirty seconds.
''Here pause and take two long, deep
breaths of five seconds each.
''To strengthen the forearm: Grasp
the cane in the middle with one hand
and extend it at arms length. on a level
with the shoulder. Then twist the cane
back and forth. like the spOkes of a
wheel, for twenty seconds. Then
change hands and repeat for twenty
seconds more. This will also strengthen
the grip.
For the legs, ankles and knees
Grasp the cane again with both hands,
as in the first exercise, and with arms
fully extended from the shoulders.
straight out in front, drop the body tC
a sitting position, by bending the knees
and ankles. Raise the heels from the
floor in going down. ard after coming
up again to full height on the heels,
rise on the tips of the toes. Continue
this slowly for forty-fve seconds.
THE farther You go down the more
severe will this exercise be. Don't &c
down far till you are used to it. 1t
gives the heart good deal to do, and
should not be executed too rapidly.
Here pause again and take two long
h.
For strengthening the neck and
Strengthening stopped shoulders: Drop
the cane and clasp both hands back
of the top of the head. Let the elbow
point straight forward. Drop the
head forward and down SO that
the chin touches the chest. Pull on
the arms SO as to put a tension the
neck muscles and then push the head
back of an erect position. Throw the
chest forward as the head and shOul-
ders go back. Continue this for thirty
seconds. If the head is thrown back
with the chin held down, we can hardly
help standing erect.
''Take two more long, deep brcaths,
five seconds each.
For l1neading the lower part of the
bowels, stirring up the kidneys and
liver and preventing constipation. stand
erect and kick at the chest with each
knee alternately, bringing the knee up
as high and as close to the body as pos
sible. Continue this for twenty-five sec
onds. This gives practically Swedish
massage to the bowels.
pause now and take two long full
breaths, five seconds each. boston
Globe.