La Junta tribune., 1916-01-01
s0,aR 0sazEsvA1IoslS.
Thsss Are Contfibuta1 ~.
tielss and . Record - In M
dividnal Opinion Only.
PHYSICAL CuLTuRR

1 = l
Lie upon side: clasp hand asoun1
ankle Of upper leg: pull WITH nm
strength for Z few seconds anA 49,
lax. Repeat until muscles Tire. 49,
turn upon other side ana rspsat ~
ercise with other leg.
To develop quadriceps extsnaos
and other muscles on front Of thigh
and leg. with Incidental benefit y
shoulder and arm muscles.
Exercise No. 22--Exerciss ~
side and loin muscles.
Lie upon side: fold arms: ralse
head and both feet 1t oncs.
Purpose: To exercise and -
velop muscles At the sides Of the ab-
domen. including therein the obai-
quus externus. and internus. Iatias1-
mus dorsi. quadratus lumborum anA
others. This exercise Is difficult a.
first. but becomes easier with pFac-
tice. This fact shows its value.
Exercise No. 20. General tensing
exercise.
Lie upon side; fold arms across
chest. srssping elbows with hands:
throw head well back and stretch
body to full length: tense entire body
until II becomes rigid; hold position
for two or three seconds and relax.
DO not exert full strength at first.
Purpose: This IL n cleansing pro-
cess for the whole body. Il speeds
up the heart. increases the spesd Of
te blood through the arteries and
veins. tones up the nerves. readers
assimilation more active and COM
piete. causes greater lung action and
gives new life TO the whole body.
Exercise No. -. Back muaelss.
Lie upon stomach: fold arms up-
on back; raise head and feet at oace.
Purpose: This and exercise No.
- brings into play the same muscjeG.
but in = different way and with dif-
ferent effect. This IL very benefici-
al and should not be omitted.
Exercise No. IS. To develop al
domirai muscies and reduce obess
abdomen.
Lie upon hack: tease abdominal
muscies: presa firmly upoa abdoasa
With palms Of hands and rub back
and forth from breast bone to the
pubic arch. pressing deeply.
Purpose: To exercise and devel.
op the external aud internal obiique.
transversaiis. rectus abdominus. py-
ramidaiis. psoas maGnus. psoss. par
vus. iliacus. auadratus lumborum.
and diaphragm. muscles directly and
some of the thoracic muscles indi-
rectiy.
The therapeutic effect Of this cx-
ercise Ii very apparent In stomach
trouble. but where there 10 ulcers-
tion Of that organ. the pressure
should be very gentle. and should be
accompanied by = reduction In the
number OF meals
Exercise No. 20. Back muscles Of
leg.
Lie upon side: hook heel Of upper
leg over shin Of lower leg: exert pres
SURF with muscles Of upper ies tend
ing 10 bring heel 10 body: resist
pressure with lover leg. Continue a
fee seconds and relax. Repeat Con-
iinue exercise uatii muscles tire,
Turn upon other side and repeat With
other LEG.
| Purpose: To develop the bicep.
femoFis. eassrochnemius. soieus aud
other muscles on bsck Of ies.
Exercise No. -. Lifting board.
tfoard Is inchcs In lesssh by
iaches In width.D ~ each ead inser,
. stroas screw eye to which attach
. rops - inches loas. esdins In or.
DIARY pulley handles. Cover board
uish slansei.
l.ie upos hsck: plscs feet upon
hoard and Duii - hsndles. Use care
not 70 ssest TOO nuch ssressth Al
nsss.
II Purpoee: This y another exer.
esse Tor The clinblas assrlss Of shs
legs. wtth dlreet bsaesIs % The baek
arm as1 sheul1es nuseies.
| xxeseiss Ne. -. Les. hack and
sAeu11es nuse1eoL
~ sosa ~: e!ac0 hssds eveI
uDpee koess. pu11 VIII full saseassi
IT, lev sseea1e. nslas. Alternate
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