Evening star., 1896-10-17

comes the resulting fatigue.
For developing the upper back and top
of the shoulders, start with the bells over
the head, the elbows being kept stiff, the
ward to the shoulders Next, carry the
bells from the first position at the thighs
backward and upward, keepiT the arms
straight at the elbows, until the hands are
raised as high behind as they can reach
Hold them there a moment. and then re-
peat the movement until fatigue is felt.
"And just here, 1 would again repeat the
injunction that in every exercise, no mat
ter what its nature, work should cease the
moment fatigue is felt. for when fatigued
no subject can be benefited, while on the
other hand serious injury is very apt to
result. In these exercises for the shoul-
ders and back not only Will the muscles of
those parts be nicely developed and great
ly strengthened, but the triceps will like
wise be benefited. No opportunity to en-
gage in dumb bell drills should be lost by
one VINO Is deficient in those parts, or
work on the horizontal and parallel bars
and with chest and giant pulley weights.
To Increase the Biceps.
'It would be very difficult almost impos-
sible, to find a man or boy, or even girls or
woman, who does not wish at the very out
set to obtain great biceps, and about every
person imagines that to obtain them the
hardest kind Of work is required Yet, 1t
is not by any means difficult matter and
light instead of heavy work should first be
INDUCED in.
In the first place, stand In the first
dumb-bell position, then curl the bells from
beside the thighs to top of the shoulders,
the head being held rigidly erect, and the
chest expanded to the very utmost Con-
tinue the movement from eight to sixteen
times, counting the movements. Then, with
the hands out at horizontal position,
shoulder high, curl the arms until the
hands reach the neck and then back to
horizontal position, the same number Of
times, and counting the movements. AS
the subject becomes gradually more prof.
cient, work on the parallel bars, the trapeze
and flying rings, and climbing the rope and
pole may be advantageously INDUCED in
for the development and Strengthening Of
these muscles, well as hand balancing
on the floor and on the parallel bars.
Another excellent exercise in this con-
nection Is the use Of the pulley weights In
this exercise, stand facing the weights,
about an arms length from them. Then
are close up to the shoulders, the weights
to be allowed to drop slowly back. Do this
until fatigued, Of course, and magnif1cently
developed and wonderfully strong biceps
will result in an aStonishingly short time
All these exercises will at the same time
important thing. :.
Now, there Is much more work that I
could tell you of, but none more beneficial
and certainly none more necessary, espe-
ctally for beginners. And as you see, 1t is
work of which the most of 1t can be done
at home as well as In regularly equipped
gymnasium. OF course, work I'm such an
institution Is to be preferred, especially
when 1t is presided over by a competent
ard intelligent instructor, but any one who
observes these suggestions, in or out Of a
gymnasium. will be wonderfully benefited
and. quite sure. Derma nenflv