Aberdeen herald. [volume] (Aberdeen, Chehalis County, W.T.) 1886-1917, 1914-02-24
EXERCISE At HOME
A Short Course In Body Building
Fer Business Men.
NEW LIFE FOR THE MUSCLES.
This System 10 Simple, Gives Help
Where Help Is Needed, Takes but
Ten Minutes kisht and Morning and
Increases Strength ard Vitality.

Ten Minutes kiehs and Morning and
Increases Strength ard Vitality.
This is synopsis ot the preliminary
setting Up exercises used By the trainers
ot the various athletic teams which
tested personally when captain Of the
Yale athletic team. and which we're ap-
proved By the late Mike Murphy. have
adapted them for Use % business men
SAMUEL SCOVILLE JR.
Get W, That's the hardest part
Then cross a pair Of two pound dumb
bells. holding them with both hands up
over the bead. and swing them down
between the outspread legs. then up
until they are shoulder high and
swing straight out to one side as far
a, possible. holding the arms stretched
out straight aud stiff. Go back again
down between the legs and up and out
dumbbelIs clasp the hands and do it
without.
This is the famous Liver squeeze. e
which Sandow once said helped more
muscles than any other single exercise
Moreover. il helps the muscles that
need help.
Even the most seientary 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 50 many men past forty are
ruptured and suffer SO easily from
strained or rheumatic backs and sides
That IL one reason. too. for dyspepsia
The blood l. never flowed across the
stomach and back as il should he. The
liver squeeze stretches and Strengthens
the muscles Of the lower and upper
back and the great fat muscles across
the breast and abdomen. and. as its
name Implies. stimulates and increases
the blood supply Uf the digestive or
cans underneath these vital muscles
Do this exercise every morning and
ten times if under. for week. Then
add one a day TO the number until it
reaches thirty. That is enough for the
average man. In two weeks you will
find 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 it melts the fat OF the stom-
ach. Five times every morning and
night Is enough for the first two
weeks. Then add one a day until 1t.
too. runs up to thirty. This is the
great weight reducer and is used by
ali athletes to get into condition and
take OF "sIush." as the trainers call
the fat that gathers 50 quickly and in
sidiOusly over the stomach.
After this exercise and the FIVE deep
breaths 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
back. This Is part Of the military
setting up exercises to insure a good
carriage. The average man works
over a desk all day and long before
he is fifty stoops nj the shoulders.
Twenty times every morning and night
Is enough for the first two weeks
Then increase I. slowly MP to n hun
dred.
The last Of the ,-yprri%t.S * for til
neck musclrs which newer .ri ANY eX
ertisp and often let 'th,' b',i'i 81. t"l
ward ta>p the iirndS back ot tll'
bead aud bend til. fh;i until tn, rIili
touches the breast Then push the h";iG
back against thu pnIl at the hand
keeping tn. c.iin down. ~ ii the same
number "f ti.ilcS ~ the setting mp eN'
prcise and III II few weeks yol viii be
look ing the world in the face again.
All of these exercises should. of
course. he done before an open window
or on II sleeping porch II possible do
them stripped. This gives the skin an
air bath and hardels it so that It 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 Il mile on your
way to work and again on your way
home On either walk don't think OF
business. Relax your mind. watch the
people yom 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.
These exercises take less than ten
minutes. and you can't use twenty OF
the daily LAO to better advantage.
Try this system for three weeks and
see what an increase Of power and vi
tally there is and how much easier 1t
is to think and work and play with
helping instead of hindering body