Evening star., 1901-02-02

L ~ lOOI ~ A\rC1s
be remembered outside work. such as bog
punching, bicycle riding, boxing and the
Ike should not be INDUCED in in the alb
sence of posterior work.
Calves and Thighs.
Now for the development of the calves
Of the legs, one should run and walk on
the balls of the feet. Another good plan,
especially for beginners, is to raise. the
body twenty or thirty times each day on
the balls of the feet. Jumping the rope
is another excellent exercise for the de-
velopment of the calves. keeping on the
balls of the feet, and gradually increasing
the number of jumps, but no beginner
should take more than twenty jumps at
first Work of this kind induiged in for
a few months will not only largely increase
the girth of the calves, but Will also give
the lower parts of the legs great strength.
IF you would develop and strengthen
the thighs, indulge in most of the work
mentioned for the calves, together with
bending the body forward with the knees
kept stiff and the hands raised high above
the head, the object being to touch the
floor with the fingers. The floor, promise
you, will not be touched for some time,
but you will be astonished how easily it
can be touched after the work has been
maintained for reasonable length or
time. Running, jumping and squatting are
highly beneficial in this connection. One
jump is to jump the feet apart, and slide
them together on the floor, the inner thighs
being particularly susceptible to such eNer-
cises. The beginner will not be able to
bring the feet together for some time, how
ever. Regular dumbbell and barbell work
will also materially develop the muscles
of the thighs.
"It is surprising how many people suffer
from weakness in the waist muscles, a
weakness which is noticeable by their
swaying from side to side in walking. one
of the best and quickest OF exercises 10
correct this weakness and strengthen the
waist muscles is hopping, first on one foot
and then on the other, care being taken 70
use the balls of the feet Wrestling, pal
ancing and walking on a rail or rope 10,
gether with proper dumbbell and wand
drills also the pulley weights. as wen as
the regular waist developer. Right here
might add that tight-rope walkers nave tne
best developed waist muscles.
Important to Remember.
'fThe man who possesses Well-deVelopeo
abdominal muscles has remarkable ad-
vantage over his less fortunate fellows, ana
had Corbett, the prize fighter, paid due at
tention to the development of these muscles
instead of devoting Sc much of his training
to others that blow in the solar pleXus
which Fitzsimmons gave him at Carson
City would not have put him out, for 1t Is
possible to so develop these muscles that
they will become veritable whipcords and
practically impenetrable defense againSt
blows landed on that part OF the body. 10
develop these muscles one should lie nat on
the back on a mat and then with knees
stiff bring the legs up to Verucai posltion
and then slowly lower them back TO the
mat This exercise should be repeated until
slight fatigue is felt, when, after few
moments rest, raise the body TO sitting
position with arms folded and then sio"y
backward, repeating 1t until slight tatisue
is again felt. This exercise should never
be overdone Another good exercise for the
development of the abdominal muscles is
to sit upon a low stool with feet fastened 10
the floor, when the body should be pent
forward and backward. Beginners should
never do this more than six or seven times,
gradually increasing 1t, of course, from day
to day Running is also an excellent way
to develop these muscles, the knees TO pe
raised high, and again, dumbbell and wand
drills may be profitably indulged in. These
exercises, by the way, will not only wonder
fully develop the abdominal muscles, but
will also reduce the stomach TO ltS natural
and proper size.
"While most of the exercises recommended
for the development of the abdominal
muscles have more or less beneficial ERECT
on the muscles of the loins, l would suggest
in addition, for the better development OF
the latter, the swinging of bells between the
feet and also upward over the head In
fact any work which requires the bending
Of the body ma terially benefits the muscles
of the loins, and rowing is, therefore, of
very great advantage, also dumbbeH ana
wand drills, together with proper chest
weight work. A man who Is strong enough
to lift with ease fifteen-pound dumbbell
should place it between the feet, standing
with his heels together then bend forward,
and, taking the bell first in one hand and
then in the other, lift 1T up to the highest
1t back between the feet.
Physical Drills.
''For the development of the chest and its
muscles, the chest weights should be re-
sorted to, also dumbbell and wand drills, as
we'll as parallel and fying-ring work. In
fact, most work in which the arms are used
will develop the chest and chest muscles,
but, as / have explained it should never be
forgotten that due attention must be paid
to the muscles of the back, for the filling
out of the shoulders and the upper back is
a most important consideration not only as
respects the physical development of the
worker, but also his carriage and good an
pearance.
What 1 term physical drills, regularly
indulged in, should be resorted to for the
DEVELOPMENT Of the posterior muscles those
of the shoulders and upper back and in
this work a man In good health can safely
use a two-pound dumbbell If he has had
the benefit of gymnasium work for one or
more seasons, he can use three-pound
bell. Regular dumbell work and wand
drills as done in a well-regulated gymnas-
ium, excellent for the development of
the shoulders and upper back, together
with proper movements the chest
weights. But great care should be taken
that only proper movements on these
weights are indulged in, else great harm
will result.
Every man and boy naturally and first
of all, desires large bicep muscles, and
when they begin to get them they imagine
they are being finely developed, when as
fact the most important part of the body
has not been touched, the middle third,
l call it. OF course it is well to have we'll
developed biceps, but their development
should not. as is far too frequently
the case, be INDUCED in to the practically
entire exclusion of other muscles. To de-
velop the biceps, stand in the first posi-
ton recommended for the development of
the shoulders and upper back, with the
bells at the sides, then curl the bells from
the thighs to the shoulders, repeating from
eight to sixteen times. Next, with the
hands out at a horizontal position, shoulder
high, curl the arms until the bells reach
the neck, then back to a horizontal posi-
ton, repeating from eight to sixteen times.
This movement over, stand with the bells
in the hands, and the hands resting on top
of the shoulders, shove them up to a ver-
teal position and back to the shoulders,
repeating eight to sixteen times
IAN excellent exercise for the develop
want of the forearm If 1T is to he taken