The Washington herald., 1911-06-11


in fact, it does harm. You want to work stead
lily and regularly. Begin with lifting and
handling light weights, increasing very grad
uaily day by day. Rise early in the morning
and practice with dumbbells and the india
rubber chest-expander, and you will find soon
er or later that the muscles and sinews Of the
arms and back are greatly developed. For leg
walking. A cold bath and sharp, quick walk
before breakfast, and again at night, iE good
thing Although not a cyclist myself can
safely recommend cycling Be careful of your
food. A great many people are not aware that
eating too much is more injurious than eating
too little"
These are the opinions of the strongest men
on the face of the globe today, and should be
treated with respect. 1t will be observed that
all recommend light exercise indoors as well
as outdoor exercise.
The following is a series Of light exercises
which will be found suitable for the use of
boys and girls, and can be indulged in without
the use Of any apparatus.
1. Turn the head slowly alternately to the
right and left, looking over each shoulder.
2. Bend the head forward and backward
steadily, and then from side to side. :,
3. Rotate the head, bending it forward to the
left back, and TO the right.
4. The reverse of number 3.
CThese four exercises tend to strengthen the
muscles Of the throat and neck.)
8. With the hands on the hips or outstretch-
body as far as possible to the right and left
alternately. The head must move with the
body, and not Independently of it.
5, g. With the hands on the hips, bend the body
then rotate it as the head was rotated in
Exercise 3.
Z. Raise and lower the shoulders.
3. Bend the elbows and move them, together
with the shoulders, forward and backward.
8. Raise the body up as far as possible by
standing on tiptoe.
10; Raise the toes high as possible, standing
on the heels.
II. Stretch out the arms in front, palms to-
gether, and throw them as far back as possi-
BILE on the same level, keeping the body erect.
II. Clenehing the fists as the arms are held
to the sides, lift them suddenly till they are
extended straight forward. Return them in
like manner.
13. Raising the fists to the shoulders, extend
the arms quickly straight upward. Return in
the same manner.
: IA: Extend the arms on each side, palms up,
and bend the elbows till the tips of the fingers
= 10. Standing with legs a little apart, and
arms hanging in front, describe circles with
the fists, using each arm in turn, and keeping
them perfectly straight. First describe each
circle to the right, then both to the left, then
one to the right and the other to the left
16. With hands on the hips, raise ech leg in
turn, 40 that it is at right angles with the
body. Keep both legs straight.
leg backward as far as possible, keeping the
body upright.
18 With the knee raised, throw the lea
straight out in front, and then bring il tc the
:, 10. Sit down slowly, until the thighs touch
the calves.
20. Lie on the back and raise the legs 70
perpendicular position.
! Each exercise should be repeated stated
number OF times. beginning perhaps with ten,
and increasing to twenty-five as rapidly as the
gymnast is able.
A short rest should be taken after each
group or series of movements, especially If the
heart has been made to beat -rapidly Some
slow exercise can be performed at the end Of
a serfeg that win tend to make the heart beat
more slowly before the actual rest begins as
it is not a good plan 70 begin or stop violent
be continued until the gynnast Is slightly
fatigued, and never until he is tired
To be of benefit the exercise should be falsn
resusarly-daily and a . certain time. What
the best time 10 depends upon the occupation
time as they wiah should use the morning
,bours from, say 10 to IL. For those who are
kept busy during the day, the evening, from
q to 10 O'Clock, - preferable to any hour Of
the morning before Z.
No one should exercise directly after eating
q meal, because then the blood is needed IN
the stomach, and the tendency Of the system
ls to send it to the surface more freely during
and after exercise. The exercise should not
be taken immediately before bedtime, for sleep
may be delayed BY. too vigorous exercise only
few moments before retiring. A short DC.
Rod Of rest and amusement should follow, SO
that, the excitement Of the heart subsiding, the
gymnast will sleep soundiy
Outdoor sports are Of great benefit in gain
ing strength. It must be considered, however,
that hardly any sport gives good aIl-round
training, excepting perhaps. baseball and
swimming. Fencing develops the right or
sword arp, and tends TO make the fencer agile
but the muscles Of the left arm do not ret
their fair proportion of DEVELOPMENT. Although
tennis is an excellent sport, especially for
women and girls. it develops the right arm.
shoulder and side more than the left. Bicycle
riding do not like, because Of the tendency