The San Francisco call., 1901-11-03

on his shoulders you will md thar the
body will retain the position. Under the
old method he would be compelled to ex-
ercise some form of balance to prevent
pressure on the spine and to maintain the
erect position
The first movement is intended to de-
velop the muscles of the arms and sides.
That movement is simply the raising of
the hands over the head with all the mus
cles Of the body and arms tense. The
arms are swung rapidly up and down
over the head but never below or behind
the shoulder, the idea being never at any
time to strain the chest. In this move
ment there are three motions. palms to
the front. palms upward. palms down,
and the movement is repeated five times
to the breath. the breath being held dur
ing each movement. The second position
IS similar to the first with the difference
that the knees are slightly bent, the hn-
gers are locked in front. and the locked
hands swung over the head up and down
five times to breath. This movement
increases the muscular force of the back.
thighs, and necessarily the arms and
shoulders.
The Swimming Exercise.
The next exercise is a series Of what is
called swimming movements. which are
for the purpose of developing the muscles
of the chest, the back and arms. The
hands are crossed and brought upward
under the chin, with the elbows In line
with the shoulders. The hands are then
thrown straight to the front, then out
ward right and left IN line with the
shoulders, then brought back to the front
and then back to the position under the
chin. In this exercise there are three
movements-the palm down, the palms
turned inward and the palms turned up-
ward. This is called the swimming
movement and exercises all the muscles
of the upper portion of the body.
In the next movement the position is
the same as No. 1, with the legs bent.
The hands are swung up over the head
from the sides alternately. This exer-
eises all the side muscles of the body, the
front muscles Of the legs and the calves,
because of the pressure on them.
The next movement is what Is called
the rocking movement. The body is erect.
as in the first position, and is Iocked right
and left This has a tendency to strength
en- the +OdCk anu SlQS muscles.
In the next movement the hands ara
raised over the head, palms out. The
body is brought slowly down until Ia
knuckIes touch the floor.
The next movement IS the same. with
this difference. that you come back to
the original position OF extended arms
with each change. In the third move
ment the hands are raised over the head.
the body is turned to the right and slow
ly bent until the knuckles touch the floor.
the body is brought to the erect position
and then the movement Is repeated to the Z
left. In the next position the hands are
stretched out in line with the shoulders.
the heels apart. The movement is in rap
idly squatting by bringing the body down
upon the heels, carrying the hands over
the head at the same time.
High Stepping to Reduce Fat.
The next exercise is high stepping with
the knee. The knees are raised rapidly
to the chest. This is a splendid exercise
for the muscles of the stomach and the
stomach itself. The muscles of the thighs.
calves of the legs and lower back are
greatly strengthened by this exercise. In
the sitting exercise the hands are brought
up over the head and the head, shoulders
and hands are brought down as close to
the feet. as possible. This develops
strength in the back. reduces any fat over
the abdomen and is an excellent substitu-
tion for rowing
In the final movement the hands are
stretched out in line with the shoulders;
the hands are brought rapidly together in
front of the body. repeating the move
ment with a change by turning palms
out, down and up
These exercises if taken for fifteen min
utes a day, with cold sponge, cold show
er or tub Immediately after the ex-
ercise, will reduce all unnecessary alb
dominaI fat and will replace it with mus
Gle the texture OF steel wirea