The Topeka state journal. [volume] (Topeka, Kansas) 1892-1980, 1905-02-04

| ture. Be sure to keep the chest thrust
well out in front, and do not fail to
maintain the spreading position of the
elbows through the entire movement.
Repeat this from ten to fifteen times at
| first, sgraduaIly Increasing it, however,
as the muscles become used to the
strain.
The foregoing exercise is a wonderful
| strengthened of the abdominal muscles
It has been productive of such good re-
suits in this respect that several prize
fighters have adopted it and made it a
prominent feature of their training.
In a third exercise 1 will show how
the muscles of the shoulders and chest
may be fexed. Stand erect, stretching
the arms out straight in front; turn
the palms downward and stiffen the
joints, as in exercise No. 1. Raise the
hands slowly until they are in line over
the head, with the fingers rigid and
pointing directly at the ceiling. Thrust
the chest well out and brace the Shout
ders as far back as you are able. In
lowering the hands and arms do not re-
lax the rigidity. This exercise may be
repeated from twenty times upward.
The variations of the foregoing sim
I pie movement are as follows:
Stretch the arms out at either side in
a straight line and bring the hands up
over the head until the backs of the
hands touch, repeating ad libitum, or
hold the hands out at either side with
the palms turned to the front; swing
them back until they almost meet be-
hind the shoulders. Let the hands
strike if possible; continued practice
will do it. Repeat this ten times at
first. The third and last of this series
of variations is an alternating maneu-
ver Raise the hands above the head
as in exercise No. and bring down
first one and then the other in a
straight line in front. Lift either hand
back to its elevated position as the
other descends.
During all of the exercises have
mentioned considerable care should be
taken in the matter of breathing.
These sweeping arm motions distend
the chest and are particularly beneficial
to the muscles of inhalation and ex-
halation. Deep, copious breaths should
be taken throughout the whole pro-
ceeding. and the air should be perfectly
fresh.
After exercising a bath is next in or
der. Three baths a week~are absolute
ly necessary to preserve good health
under ordinary circumstances, but
when a thorough system of exercises
is being participated in daily INNER
sions should be on the programme
Cleanliness is an admirable invigo-.
one OF LIE pest III GAlSlSAlCGs anu
he who neglects his person is repaid
with a sallow complexion, a dull spirit
and a sluggish circulation.
Few. people know how to battle prop
erly. Many there are who have jumped
into a bathtub on an average. of once
or twice a week during their lifetime
merely because they deemed it a hard
ship and one from which every trav-
eler through life is foreordained to
suffer. In consequence they dab a little
water on their heads, splash few
drops over their shoulders and then
make a flying tackle for a towel. This
sort of a Tick off, never did any one
particle of good.
A bath should take at least ten min
utes. Beginning with moderately warm
water, the bather should graduate the
temperature to the desired point He
must not stay in the extremely hot wa
ter for more than two or three minutes.