Americus times-recorder. [volume] (Americus, Ga.) 1891-current, 1914-05-31
Exercises for Your Boy

Charles N. Taylor OF P0lIaQelpnia
writes an entertaining and suggestive
article entitled Your Boy and His
Muscles" in which he lays out a plan
/ for the exercises of small boys and ex-
plains his suggestions. Following are
five of the nine exercises he suggests
and explains:
Exercise No. For breathing:
This can be done with walking in the
istreet, at any time. With each step
take in little breath, until, in about
five or six steps, the chest can hold no
more. Retain the air for two or three
steps, and exhale. Repeat say three or
four minutes. Both if these exercises
have rapid effect, and should be stop
ped when the deficiency is made up.
At the same time the child should be
encouraged to develop the regular
hambit of breathing deeply.
Exercise No. Back and should
ers. Lie fiat on the floor, face down,
with arms stretched out ahead of you,
hands about two feet apart Slowly
lift the hands and head from the floor
as high as possible. Perhaps the upper
part of the chest can be lifted too.
Then as slowly sink down again until
as fiat and delaxed as may be. A vari-
alton of this exercise which can be
used sometimes is one in which the
arms, instead of being placed ahead,
are placed almost straight out on each
side.
Exercise No. 3.-For the arms:
Place the hands before your chest,
palm to palm, having one one palm
facing the chest and the other facing
outward. Let the inner hand, slowly,
rigidly, push the outer one outward,
the latter resisting with force When
one hand has pushed the other out as
far as possible, then the latter pushes
its opponent in again till the original
position is reached. If the right arm
pushes outward and the left inward,
then the triceps of the right arm and
the biceps of the left are being used
When tired, change positions, so that
the left pushes outward, then the left
triceps and the right biceps are being
used. This is a very powerful exercise
when done slowly, and is quite effec-
tive in developing the arms. 1t should
take about six or eight seconds for the
hands to make complete motion out
and back.
Exercise No. 4-The abdomen: Lie
fat on the back, hands at side, feet
together. If the abdomen is very fab
by slowly raise the feet alternately
until the legs are vertical and as slow
ly lower them. If there is enough
! strength, slowly raise both feet at
once, keeping the legs perfectly rigid,
: until vertical, then slowly lower them
eB careful not to push this exercise
unduly, 1t takes quite a little energy
- md should be stopped at the first sign
Of fatigue. When the abdomen be.
comes quite firm and strong, the exe--
csc can be varied by placing the feet
der the edge of a heavy piece of
flraiture, slowly lifting the body to a
critical position.
, Exercise No. 5-The legs: Stand
With heels together, and through TIE
"~ercise keep the body rigidly vertical.
slowly bend the knees until you are
nearly sitting on the heels. Your
hands should be on the hips. Then
slowly rise full height and up on your
toes as far as possible, remain so q
moment, then slowly sink all the way
down again. Remember, this exercise
is to be done slowly If you find it
dfcult to keep your balance, then have
chair in front of you and keep a
touch on the top of the chair with one
> hand"