Evening public ledger. [volume] (Philadelphia [Pa.]) 1914-1942, 1918-07-24
FOUR EXERCISES
FOR YOUNG MEN
Professor Ward Beam Elk.
plains Fully Movements
Which Will Benefit All
ARE ALSO FOR WOMEN

Four simple but effective setting up
exercises are illustrated In the accom-
panying photographs by Prof W. Ward
Beam. physical culture expert and active
in home defense work In the district con-
trolled by the Twenty-frst Local Draft
Board.
Young men who are fairly sure Of
being called for military service within
the next month or 80. older men who
wish 10 keep In condition for the strain
Of business under wartime conditions.
women who are striving TO bear UP under
the double burden Of Red Cross activities
and the management Of their own homes
all will hnd these exercises OF the
greatest value. said Professor Beam,
They should be gone through with both
night and morning, II possible, but GER
tainly In the morning just after arising.
ne said. Have all the windows open
ana II you own a phonograph obtain q
record Of Harry LADDERS 'Roamin in
The Gloamin'' and put It on while you
exercise. The time Of this record just
fits these exercises.
First Exercise
First Of all. stand at attention. head
up. chin back. hands at side. Then bend
your elbows until your hands and fore
palms up. Contract your muscles until
all are pulling against each other. Lift
your arms slightly. thrust them straight
out In front Of you, swapping your palms
down as YOU DO go. This movement
benefits every leader and muscle In your
arms and In your shoulders also. Re-
peat this movement from fifteen to aft!
times. starting in with the fifteen and
| gradually working up to nifty.
-. ,s,tt ho de tart n
behind your back. the muscles pulling
I against themselves. and rise on you'
toes from fifteen to ffty times. Thi'
movement gets the muscles OF both the
upper and lower parts of the legs ant
likewise OF the back.
For the third movement place YOU
| hands on your hips and drop down unit
you are crouched close to the floor. will
all your weight on your toes. This II
one Of the best exercises known for tn
!. legs and stomach.
And lastly, stand with your legl
slightly apart, arms over your head ant
swing them downward between you
legs Be sure and bend your knees. a.
YOU will get better results that way
The old theory was to keep the knee
stiff in this movement. but that idea ha
been exploded It 10 much better Z
bend the knees. This movement wi
take of fat II you have too much aroir
dupois and will help you to make heeh
you are under weight.
No Apparatus Needed
"As you will note, no apparatus IL re
qulred for these exercises and they ca
be reeled of in your ordinary clothes
you 30 desire. OF course. the less yo
have on the better. but 1t Is not neces
sary to 90 to the expense Of purchasin
a gymnasium suit.
You should keep these exercises
until you are in profuse perspiratioI
then take a cold shower or cold sponG
bath and a good rundown. You wi
feel like a king and you will wonds
how you ever went along for so man
years without doing something OF tn
kind. Your appetite will improve. yo
will sleep like the proverbial top. and
, you keep them UP faithfully and try
, adjust your mental attitude 40 that va
really enjoy them, you will hardl
know yourself at the end OF two {
, three months"