The Grangeville globe. [volume] (Grangeville, Idaho) 1907-1922, 1914-03-19
EXERCISE AT HOME
A Short Course In Body Building
For Business Men.
NEW LIFE FOR THE MUSCLES.
rh;. System 10 Simple, Gives Help
Where Help 10 Needed, Takes but
Ton Minutes Night and Morning and
Increases Strength and Vitality.

This is a synopsis or the preliminary
eating I'D exercises used by the trainers
~ the various athletic teams. which /
tasted personally when captain of the
vale athletic team, and which were ap-
proved by the late Mike Murphy. have
sdapted them for use by business men,
SAMUEL SCOVILLE, JR.
Get up! That's the hardest part
Then cross a pair of two pound dumb
bells. holding them with both hands up
over the head, and swing them down
between the outspread legs. then up
until they are shoulder high and
swing straight out to one side as far
as possible, holding the arms stretched
out straight and stiff. Go back again
down between the legs and up and out
the other side. If you don't have the
dumbbells clasp the hands and do il
without.
This is the famous ''liver squeeze"
which Sandow once said helped more
muscles than any other single exercise
Moreover. 1t helps the muscles that
need help.
Even the most sedentary man exer-
cises his arms and legs somewhat
Few after middle age ever exercise
the great trunk muscles that cover the
vital parts Of the body. That is the
reason so many men past forty are
ruptured and suffer SO easily from
strained or rheumatic backs and sides
That is one reason, too, for dyspepsia
The blood is never flowed across the
stomach and back as it should be. The
liver squeeze stretches and strengthens
the muscles of the lower and upper
back and the great fiat muscles across
the breast and abdomen, and. as its
name implies, stimulates and increases
the blood supply Of the digestive or
gans underneath these vital muscles.
Do this exercise every morning and
night five times, If you are over forty.
ten times If under, for a week. Then
add one day to the number until it
reaches thirty. That is enough for the
average man. In two weeks you will
6nd that your stomach and back are
hardening, that your appetite has in
creased and that your digestion is bet
ter
After the liver squeeze and after
each exercise take FIVE long. slow
breaths, holding for moment and
breathing out slowly. Breathe right
down to the bottom of the lungs or,
rather, right up to the little upper cor
ners that are so seldom inflated in
everyday life and where the fatal tu-
berculosis bug always gets its first
foothold.
Then lie down fat on the bed with
the legs hanging over the side and
slowly raise them, without bending.
straight up and down again. Put one
hand on the stomach and see how the
abdominal muscles come up in hard
ridges. This is the "melter," so called
because 1t melts the fat off the stOm-
ach. Five times every morning and
night is enough for the first two
weeks. Then add one a day until it,
TOO, runs up to thirty. This is the
great weight reducer and is used by
all athletes to get into condition and
take off ''slush." as the trainers call
the fat that gathers so quickly and in
sidiously over the stomach.
After this exercise and the five deep
Dreaths stand with the stomach in.
chest out and arms straight out at
right angles to the body, shoulder high,
and make each dumbbell describe
small circle. kneading the shoulders
pack. This is part of the military
setting up exercises to insure good
carriage The average man works
over desk all day and long before
ne is fifty stoops at the shoulders.
twenty times every morning and night
is enough for the first two weeks.
linen increase it slowly up to hun
dred.
The last of the exercises is for the
neck muscles. which never get any ex-
ercise and often let the head sag for
ward. Clasp the hands back of the
mead and bend the head until the chin
touches the breast Then push the head
back against the pull of the hands.
keeping the chin down. Do it the same
number Of times as the setting up ez-
erclse. and in few weeks you will be
looking the world in the face again.
All of these exercises should. OF
course, be done before an open window
Ut on sleeping porch. If possible do
tnem stripped. This gives the skin an
air bath and hardens it so that 1t can
resist cold and colds.
After these exercises take cold
sponge or tub bath and drink one
glass of cold water Get up early
enough to walk at least mile on your
way to work and again on your way
nome. On either walk don't think OF
business. Relax your mind. watch the
people You meet or. better still. get
some friend to walk In and out with
You. This prescription is to be mixed
with eight hours of sleep daily.
Inese exercises take less than ten
minutes. and you can't use twenty of
tue daily lao to better advantage
Try this system for three weeks and
see what an increase of power and vi
.aiity there is and how much easier II
Is 10 think and work and play with
helping instead of hindering body