Daily Kennebec journal. [microfilm reel] (Augusta, Me.) 1870-1975, 1899-09-04
TO GET STRONG.
Simple Methods Will Make the Mus.
cIes Strong.
4 Physician Says Good Health is Easy 10
Acquire.


clamation often coming from the lip.
of tired and weary business man
who is confined to his narrow desk
and the exhausted air Of his office dur
ing the day. He has either grown
stout beyond the average proportions
or become slender and emaciated
wearing haggard expression and
hardly casting a shadow He misses
the elastic step and buoyancy of his
youth. the yielding movements of his
arms and legs. his agility has become
stone heavy and loggy.
what can we do 20 get strong and
athletic?" the reporter asked a physi.
clan.
After all it is merely the neglect OF
sufficient and regular exercise which
causes the physical incapabiIity Of the
business man." said the man of mcdi-
cine. Fresh early morning air, regu-
lar and simple meals are the best
medicines that can be procured The
blood is the most important factor to
be considered in developing the body.
Here is an outline of a simple
course or training which every man
can undertake during the day with
| out much sacrifice. and which will be
most beneficial and satisfactory within
month. Arise in the morning before
-,
ciock-the air is purest an hour
after sunrise. Throw on a light sweat
er and open the window wide. Then.
standing well on your feet. throw ont
the middle of your chest and. while
you slowly inhale the air. lift your
Strengthened arms out well in front of
you until your hands meet above yol,r
mead 10y this time your lungs are
well filed. Now slowly lower YOUR
arms; at the same time cxhale the air
gradually. Repeat this several times.
Then when you inhale the air again
extend your arms out from your side
and raise them as previously; at the
same time lift yourself up on your
toes. Always inhale and exhaIe slow
ly. Now hold your arms out extended
from your sides and revoIve the hands
around in a circle, using the wrist as
a pivot. Keep this up until your arms
become exhausted This exercise
of the arm and shoulder.
Light dumbbells are very useful. al
though not absolutely necessary.
Place your hands on your hips and re-
volve the upper part of your body on
your waist as a pivot. completing this
exercise by taking deep breath and
as far as possible This exercises the
muscles of the diaphragm. stomach
and chest. Now raise your arms ex-
tended in front of you. keeping your
back perfectly erect, and keeping your
arms straight, swing them back of
you as far as you can: touching your
Bringing them in front of you again
raise them above your head, and rise
on your toes. then down and back, etc.
Keep this up fully five minutes, in
creasng the rapidity of the movement
until you are very tired; because you
cannot increase your strength or en-
durance unless you exercise after you
feel somewhat exhausted, a fact to
bear in mind.
Keeping your back straight, slowly
bend your knees and sink down toward
your uplifted heels as far as possible;
then as slowly rise. Continue this ex-
ercise until the muscles of your leg
and back begin to ache.
Now lie down fiat on your back and,
keeping your back and hips perfectly
rigid. straighten your legs and lift
them off the floor as high as you are
able and then gradually lower them
Try it again several times. You will
find it exceedingly difficult at first, but
there is hardly better exercise for
strengthening the muscles of the
stomach, back and legs. This exercise
kept up for few weeks and you will
be able to punch your stomach as hard
as you do the bag.
Now roll over on your chest, place
your hands and toes on the floor and
keeping your body straight and rigid,
left yourself up at arms and toes
length. Execute this exercise slowly
1t throws the shoulders back. gives
your lungs expansion and works GER
tain muscles seldom used in the arms,
legs and back. Now that you are
breathing freely and your blood is
coursing through your veins, go to the
open window again and inhale a deep
breath of air. At the same time gently
tap the upper part of your chest with
your fists. Be careful not to pound too
hard or exert yourself at first, but
after several trials increase the force
and rapidity of your pounding, direct
ing the taps toward the lower part of