Zenith Be-
4th Exercise: Raise arms
as before to horizontal.
Turn the left palm up-
ward; then raise the left
arm and lower the right,
until the right is down
close to the side, and the
left is straight up over-
head. Then slowly bend
the body sideways from
the waist, the right arm
You can and ought to do both, if you |
have the time and opportunity. Ij d
know, however, that many men have |
not the time and opportunity for
sports. But such men can take a|
walk each day in the open air, a walk |
of a mile or two, either to or from!
business.
Also, if you have put flesh on you |
must not expect to get rid of it in a |
| twinkling. If you did, your heart| Tet y oC |
would pay the penalty. Nature did | ig slipping down the right
not put on that flesh in a few days. |leg to or below the knee, and the left
And she will not stand for having it arm bending in half a circle down-
taken off in a few days. The man | ward over the head, until the fingers
who breathes deeply does not become | touch the right ear. Return to origi-
fat. He gets enough oxygen to burn nal position, and go down the other
: Broce a eee im a YOU Pass Your Physical
~rolC— 1 { mother of what she had said on this tween 31 and 35
°
“She would make him a devot- |
It is true that she has no
! score.
| ed wife.
Bellefonte, Pa., April 4, 1919.
. - _ —————— = | dot ”
SAME LITTLE CIEL. | «Oh, bother the dot!” Mrs. Smith
There was a little girl,
And she had a little curl,
Right in the middle of her forehead.
“No room for it,” she said,
“On the side of my head,”
For she lived in a flat—which was horrid.
interrupted. “But her father—-" put There is An Easy Way to Keep from Going Down
| wered, “and, unless I am very much
. him spoken of in the same breath as ?
“Her father comes of a good old
| New England Colonial family,” I ans- .
0 ( i ast.
| mistaken, is the coming portrait- Hill Too
| painter. You may soon expect to hear re ee
| Sargent, or Brown, the marine paint- BY WALTER CAMP, IN THE AMERICAN MAGAZINE.
| er.
The little hat she wore,
Long behind and before,
Pointed up in the air, like an arrow,
And she had a little plume
On the top. There wasn't room
On the side, ‘cause, the flat was too nar-
row,
Her pretty little mouth
Always pointed north and south,
As if it only uttered ‘prunes’ or “prism.”
Neither ‘“ecabbages” nor “game”
Could she undertake to name;
There wasn’t even room for ‘‘rheumatism.”
So the dear little girl
With her pretty little curl,
And her plume, and her “prunes” and her
“prism,”
And her narrow little hat,
Dwelt contented in a flat,
For she hadn't any room for pessimism.
—Chicago Tribune.
THANKS TO LUCIA.
{Concluded from last week).
III
Elliot got to work on his full-length
portrait of Suzanne that afternoon,
using ordinary colors on my advice,
and, as the picture proceeded, this
proved to be good, the more refined
medium being, in hands accustomed
And just look at Wade! Can®
you see the miraculous change in
{ him ??
|
{
|
|
|
{
to a crude one, like giving a keen-
edged, tempered tool to a primitive |
bone-carver who had been digging at |
his designs with a jagged chunk of
flint.
Having a sound, basic knowl- |
edge of his craft, gained in building, |
with his rough-hewn blocks, Elliot,
like the Norman builders, when they
first got their hairy but intelligent
paws on Caen stone, found an easy
field for his petentialities. He got ac-
cents and nuances hitherto impossi-
ble.
It speedily became clear to me that
I had a great portraitist in captivity. |
The same thing became evident to |
others who looked in—Ilay brethren—
tell one how to judge a painting, given
the straight goods without any “ists”
and “isms.” Suzanne got interested
\
|
in the picture from the first, and she |
must have got interested in the paint-
er, too, for she let Elliot take her joy- |
riding in my little two-seater, which
he had learned to drive in an unholy
fashion. He was, like myself, a gar-
rulous worker, and when the sittings
were in progress, one could hear his
steady patter from the front of the
house. He was also very rapid in his
work.
Meanwhile, deeply immersed in my
own job, I had ceased to serve as
time-keeper on Lucia and Wade and
left the business to work out according
to the laws of nature and human
events. Then, suddenly. the wind
struck in at a different slant, which
made things look as if it might work
out according to the law of storms.
Mrs. Smith, with an Elizabethan
countenance, dragged me into her
boudoir and delivered an edict ex ca-
thedra.
“Mr. Brown,” said she, in outraged
accents, “I fear that your friend Mr. !
Fiske has not rid himself of his Lat- |
in Quarter
them.”
“The latter, as I remember the
life,” I answered. “But why this stern
impeachment, cherie madame?”
“You need not try to gloss it over
on the plea of his having spent twen-
ty years on 2 desert island,” said she
“There are certain things which no
honorable man would do if he were to
spend fifty years on a desert island.”
“I quite agree with you,” I answer-
ed. “In fact, he would be much less
apt to do them.”
She bit her
tivitching.
principles—or
lip to keep it from
lack of |
“Yes,” she admitted.
think that it will last?”
“As long as Lucia lasts,” I answer-
ed, “and that will be, as she herself
pointed out, eleven years longer than
Suzanne, based on life insurance ex-
pectations. But Wade has been box-
“But do you
ing and filling and standing off and
| on trying to get up the nerve to tell
Suzanne that he’s lost his taste for
her. And from what you tell me, I
should think it probable that Suzanne
has been navigating the same troub-
led waters. Fiske, with his high-ex-
plosive temperament and love of ab-
stract beauty, is just the man for
her.”
“But he’s old enough to be her
father,” Mrs. Smith demurred.
T “Yes,” I admitted; “provided he
had been a father at the tender age
of thirteen, which, while reported in
the case of the Hottentot and H
“Qh, hush!” She burst into a jolly
laugh. “But I never would have
thought it of Suzanne. Besides, I can
hardly believe she would marry a poor
man,”
“Perhaps she does not
marry him,” I suggested.
“Mr. Brown, you painters are abso-
lutely shameless. I think I had bet-
intend to
. proportion
ter get you out of here before you
start making love to me.”
“There is no immediate danger,” I
answered.
week when your husband goes to San
Francisco.”
This terminated the interview, and
I went home, very pleased with the
“I am waiting until next
| five.
turn of events, being convinced that
Mrs. Smith would thoroughly approve ,
the marriage of Wade and Lucia on
thinking the arrangement over. It
was late in the afternoon when I ar-!
rived, and on going into the studio to
get my favorite pipe, I came upon El- |
for it really does not need a Ruskin to | liot and Suzanne standing side by side |
in contemplation of the finished por-
trait, which has since received such
distinguished recognition. His arm
was about her waist, and he did not .
take the trouble to remove it on my |
entry. I am sure I do not know why
people are so regardless of my pres-
ence when in affectionate relations, or
whether this is to be considered as a
compliment or the reverse, but it ap-
pears to be the case. I might have
been a dog or an easel for all they |
seemed to care.
They turned and surveyed me cas-
ually, Elliot then letting his arm drop
in a negligent fashion and reaching
for a cigarette. Suzanne looked a lit-
tle dazed, I thought, but not at all
embarrassed, and this apparent indif-
ference to my intrusion irritated me,
for some reason. As a matter of fact,
I suppose they were too utterly en-
grossed with themselves to notice me,
particularly.
“Don’t let me interrupt,” I said, “I
only came after my pipe. But if you
don’t mind a friendly suggestion, 1
would advise shoving the bolt of the
door during the rests. Of course, it
does not matter so far as I am con-
cerned, but Mrs. Smith looked in here
about an hour ago to see the picture,
and I have been treating her for shell-
shoek.”
This brought Suzanne out of her
trance.
“Is that really so, Mr. Brown,” she
asked, “or are you trying to joke?”
“I never try to joke,” I snapped,
“especially on serious matters. When
I desire to make a joke, I get away
with it. Mrs. Smith started to come
in to see the portrait and was much
disturbed by what she saw instead,
because she had understood that you
“Of course, you artists are bound .
to defend each other,” said she.
“But ;
this is really a very serious and pain- |
ful matter, the more so as Mr. Fiske
has known from the first that Su-
zanne Talbot was engaged to marry |
my son.
Besides, artists who were !
men of honor have given me to under-
stand that their studios were to be
considered in the same light as the
consulting-room of a surgeon.”
you mean.”
were engaged to marry her son. I
| great responsibilities.
Do you want to work harder than
you have been working? Are you
afraid that you will break down if you
“speed up?” Like everybody else,
you have been under a strain because
of the war. But now that peace has
come the strain is not letting up. Are
you physically fit to meet it? You
can be, provided you have no organic
disease, and will give half an hour a
day to the purpose. :
When we tackled the job of war,
the man that was physically fit for
that job was a rare exception. Twen-
ty-nine per cent. of the men between
twenty-one and thirty-one who were |
examined by draft boards were re- |
jected.
If the war had continued, so |
that the men over thirty-one would |
have come up for examination, the!
would have been still
greater.
But it was not only the young men
who had to shoulder
war work. Think of the middle-aged
and even elderly men in Washington
and all over the country who were
called on to work harder than ever
before. And most of them were Ys
physically unfit for it as the hemp
rope is to stand the strain of a steel
cable. But scores of these men did
stand the strain. And you can stand
the one you have to face if you will do
what they did.
the burden of’
i ry life te do it.
When we talk of the “middle-aged”
men we think of those over forty.
But physically a man passes
his ze-
nith between thirty-one and thirty-'
He has compensations; he knows
more and he can get bigger results
with a smaller effort. But physical-
ly he is at the top of his ladder. And
most men begin to slip back, so far
as physical condition is concerned,
from that time.
This is not necessary. Every man,
| hundred times, and swelling out the
ally fit man is the man with the bulg-
ing muscles.
proportions of our strong men, and
tried to be like them, thinking that!
the nearer we anproached that ideal
the more physically fit we would be.
Some scientifically trained leaders
of athletics have known better all the
time; but it took the war to bring it
home to most of wus.
heavy man cannot stand the strain of
war as well as another man, which
means that he cannot stand the strain |
of peace as well. Why? Because his
heart has paid the price for his mus-
cles. The muscular giant and the
physically fit man are not the same.
Some of the exercises we have been
taking, under the delusion that they
were making us fit, are harmful;
some are absurd; here’s one that is
both: Some time ago a man came to
consult me. He had strained his back, *
and was wearing a leather brace. 1
stood up before him and started to go
through the movement of bending for-
ward at the waist and touching the
floor with my fingers. When I was
half way down he cried out, “Stop!
It hurts me!” © vse it hurt him.
It was that very « e exercise that
had given him his injury. The move-
ment is absolutely contrary to nature.
No man is ever called upon in ordina-
] If he has to pick up
something off the floor, nature has
given him knees to bend in getting
down to it. :
This is only one illustration of the
wrong kind of exercise. As for the
others, such as rising on the toes a
<
| biceps by bringing the clenched fists
tensely against the shoulders, all thejy
are good for is to pack on muscle;
| and they pack it on where muscle is
from eighteen to seventy, should be- |
come and
don’t mean that he should have huge
remain physically fit. I 1 8
automatically to his profession.
biceps and great knots of muscles. I!
mean that he should be supple and en- |
during, quick and easy of movement,
with strong heart, strong lungs and
swift coordination.
should be a man who can stand the
strain of business and also, if neces-
IT mean that he |
not needed by the average man. Or-
dinarily a man’s arms and legs are
strong enough. They suit themselves
If
he’s a lumberman or a blacksmith he
will have big arm muscles; his work
will develop them. If he is not
doesn’t need them.
It is what lies under the ribs rather
| than what lies over them that is of
I value.
sary, stand the occasional over-strain |
without bad effects.
At the beginning of the
group of men here in New
found themselves face to face with
war a |
Haven |
2 The real essential is the en-
gine, the part under the hood—lungs,
heart, trunk. The engine should be
kept oiled, if it is to run smoothly and
climb the hill. And the right kind of
| exercise is the lubricant.
Some of them, |
manufacturers, had taken over huge
contracts for the government; others, |
professional and business men, be-
came engaged in patriotic labors of
various kinds. The demand on the
manufacturers, and on the others as
well, was that they speed up, and
speeding up means late hours and
nerve tension.
“We'll break down,” they said.
“Give up three hours a week,” I re-
plied, “and you won’t.”
They gave the, three hours a week,
and they didn’t break down; not a
man of them. Not only that, but in
spite of the strain put upon them,
their health, and consequently their
capacity for work, increased. They
had to do what they had done in ordi-
nary times, only more of it. The test
put upon them was the test of ordina-
Ty times increased fifty per cent.
have just come from pointing out to !
her the error.”
Suzanne shrugged her pretty shoul- |
ders and
hair.
“I am sorry that Mrs. Smith was
disturbed,” said she, “but it seems to
me that Wade has made it plain
enough that he wanted me to break
the engagement. 1 should have done
composedly arranged her
Later, in Washington, the heads of
government departments faced the |
same fear of break-down that I had
found among the business men of New |
Haven. Before these men were piled
up mountains of official work: some-
times committee meetings held them
from nine in the morning till twelve
at night; and, as usual in Washington,
the summer heat was intense.
“We’ll break down,” they said.
“Give me four hours a week, and
you won't,” I told them.
Among those who enrolled for the |
exercises that were to keep them fit
. were the First Assistant Postmaster
General; the Secretary of the Interior; |
| so long ago, but I wanted people to
“Some are even more expensive,” I |
said; “but we are not required to take !
any Hippocratic oath, if that is what
“I don’t know what that is, but itis \
i Lucia!”
precisely what I mean,” she answered.
“Yesterday morning, Mr. Fiske invit-
ed me to drop in and see the portrait,
but as I was busy all day, I did not
go until this afternoon—" She hesi-
tated.
“Well?” IT murmured.
“Well, not to go into details I went
there about an hour ago, and as I
pushed aside the portieres, I discov-
ered that your fascinating confrere
was taking far more interest in his
model than in his work. I withdrew
unperceived.”
“Such things will happen,” I sigh-
ed. “Poor Elliot!”
“Poor rubbish! Poor blind Wade,
i you like. The man was kissing
er.”
“Hooray!” I exclaimed.
—eh—resisting 7”
“She was not!” snapped Mrs.
Smith. “She had her hands on his
shoulders and looked as if she were
there for the rest of her life.”
“Let us hope that she was,” I ans-
wered, because Wade is not in the
least in love with her and has abso-
lutely no desire to marry her. He
told me so.”
“Oh dear!” sighed Mrs. Smith. “I
was afraid something of the sort
might happen, and I did so want him
to marry her. It would have given
him an interest in life.”
“He has got one already,” I declar-
ed. Mrs. Smith raised her eyebrows.
“Do you mean the daughter?” she
demanded. y
“The same. Wade is deeply in love
with her, and she is most thoroughly
and samely in love with him. They
told me so. At least, they told each
other so in my presence. They want
to get married—and why not? Lucia
is as pure and fresh, or salty, to be
“Was she
understand that it was his own wish,
and that I was not going back on him
because of his blindness.
better it would be, Mr. Brown, if we
could all be as honest and direct as
“Yes,” 1 sighed; “if we could be
that way like Lucia. Otherwise, we
might make a mess of it.”
“Suzanne and I are going to be
married, Brown,” said Fiske, “and
very soon.”
I congratuated them warmly, then,
being a practical person where others :
are concerned and having his finan-
cial condition in mind, asked him
what he meant by “very soon.”
“Oh, right off,” he answered;
“thanks to Lucia.”
I was about to inquire in what way
Lucia might prove a commercial asset
when the girl herself came in, her ba-
by goat at her heels and nuzzling at
the feeding bottle which she carried
in her hand. She looked questioning-
ly at the pair, then at me.
“Have they told you, Mr. Brown?”
she asked.
“Yes,” 1 answered; “but I don’t
quite see how they are going to get
married on the disposal of one very
mastery portrait, even if they are
willing to sell it, which would be a
hideous crime. Have you waved your
wand again, my fairy princess?”
Lucia smiled.
“I waved my pen,” said she. “You
see, Mr. Brown, when I decided to
marry Wade, I told father so and
suggested that he marry Suzanne.
He told me that I was talking non-
sense, as, in the first place, he was
not good-looking enough and, in the
second, he hadn’t any money. This
was quite foolish, of course, as next
to you and Wade he is the best-look-
ing man have seen, and I had
thought of a plan for getting some
money. It seemed to me that as fath-
er was uncle Saltonstall’s only neph-
(Continued on page 3, Col. 4).
How much’
the Secretary of the Treasury; the
Attorney General; the Assistant Sec-
retary of the Navy; and the Comp-
troller of the Currency.
After a few months of gruelling of-
fice work in the enervating heat and
under the strain of great responsibil-
ity, one of them wrote to me. “The
. first of September finds me physical-
i ly more fit than I was the first of Ju-
ily.”
i
1
i
i
|
1
Another one said, “My only re-
gret is that in these war times of
scarcity of food my appetite has in-
creased almost in the same ratio as
the cost of living.” And still another
declared, “The paunches are contract-
ing, the smiles of good health expand-
ing, all along the line.”
The interesting thing in this for the
average person is that these men did
nothing to keep themselves fit which
all of us cannot do, and do every day
—ten minutes of setting-up exercise,
a short walk, and a rub-down before
breakfast. As for the walk, it can be
taken at any time of the day; and the
rub-down is not essential. The exer-
cises, were, I believe, the essential
thing. :
Perhaps many of you will say at
once that you, too, have taken setting-
up exercises, and got no such results.
Almost every man has, at one time or
another, tried some form of exercise.
Some go at it spasmodically all
through life, and quit each time with
the feeling that they are shirkers.
Others give them up in disgust after
one trial, and say there’s nothing to
them.
There is comfort for both classes.
The chances are you did not give up
because you were a shirker; and the
chances are also that there was noth-
ing beneficial in the exercises you
took. There is a right and a wrong
way of exercising, and it makes all
the difference in the world which wa
you take. :
In the matter of exercise we as a
nation started wrong, inour schools,
in our gymnasiums, in our special
forms of set-up. We started with the
wrong theory. We let ourselves be
deluded into thinking that the physic-
The first sign of age is stiffness; 1
might even say that a man is as old
as he is stiff; and the muscles of the
trunk, which are essential, the vital
muscles, are the first to grow stiff un-
less they are exercised. Watch a man
get up from his chair. If he catches
hold of the arm of the chair and helps
himself up, he is already growing stiff
in the body. He is following the
course of least resistance; he is help:
ing himself up with his arm muscles.
Now the chances are that these mus-
cles do not need exercising, that they
are strong enough for anything he
may need them for. Yet he goes on
employing them, while the muscles of
the trunk, which are the vital mus-
cles, and which need the exercise of
helping him get up, are not called up-
on.
The result of this neglect is soon
apparent. The man grows shorter as
he grows older, becouse he stoops for-
ward; and he stoop: forward because
the muscles of his trunk are not
strong enough to hold him erect. Con-
sequently he sags; the sagging com-
presses chest and stomach; indiges-
tion results with all its consequences.
The man is old before his time. He
may be a farmer or laboring man
| with powerful arm and leg muscles.
In fact, this type of man frequently
as we all know.
| What he needs is a trunk so strength-
ened, a chest so expanded, that he
will, without effort, hold himself erect. |
I say without effort, because we |
gives down first,
cannot be thinking all the time of our
physical well-being. In fact, that is
a pretty good way to avoid having
physical
. have been told to stand every morn-
ing in front of an open window, take
deep breaths, and then to remember |
all through the day to continue them.
That’s all right as long as you are
standing in front of the window. But
when you get to your desk you forget
the deep breaths you had intended to
take. You cannot think of business
and deep breathing at the same time,
and do justice to both.
Consequently any system of -set-
ting-up exercise that is to be of real
benefit must so strengthen and make
supple the vital muscles, the muscles
of the trunk, that the man taking
them will, after a while, stand erect
habitually, and because his chest is
permanently deepened, take full
breaths unconsciously. These exer-
cises must make him hold his head
erect; because when his head droops |
forward he is beginning to sag. Hol-
lows in the back of the neck are a bad
sign, because they mean that this sag-
ging process has begun. A system of
set-ups, to be of benefit, must be bas-
ed on a realization of these funda-
mental facts.
The system given further on is the
system that was used by the manu-
facturers of New Haven, and by the
department heads in Washington. In
both these cases, however, a leader
stood before the class and regulated
and timed the movements. For ease
in remembering, the twelve exercises
are divided into four groups of three
each and are named: the first group,
Hands, Hips, Head; the second; Grind,
Grate, Grasp; the third, Crawl, Curl,
Crouch; the fourth Wave, Weave,
Wing. The leader calls out these sig-
nals, then counts, one, two, three,
four. Buti in the adaptation to the
individual which follows, the names of
the groups are omitted, as are the
counts. The essential thing is to go
slowly. . :
In adopting it as your own, if you
do so, you must not think that, be-
cause you take this exercise, you must
give up your tennis or your golf.
We have admired the!
The muscle- |
he,
well-being. Probably you !
| up the waste materials. But merely
taking an occasional deep breath
when he happens to think of it won’t
do him much good. It must be a ha-
bitual thing. And the only way to
make it habitual is permanently to
lift up his thoricic cage, or the cage
of the chest, and make use of the dia-
phragm walls of the chest.
will automatically breathe as
should. And the way to do this is to
take the proper kind of exercise.
Another advantage gained from
these exercises is an improved circu- |
lation and a better distribution of the
blood supply.
ticed that at committee
where men gather around the table
to discuss some matter of business or
policy, their cheeks bec flushed,
ag if
rushing o in
it because the brain is hard a
After such a meeting, or between
such meetings, go through a few of
the exercises given further on. The
blood leaves the brain then—it can’t
help doing so—and distributes itself
through the trunk. The brain is re-
lieved of its burden and you are
ready for your dinner, or perhaps for
another committee meeting.
But remember that you have
with
0 the
exe
to
keep regularly at your regimen; to!
keep fit you must exercise and walk,
or play, every day.
And remember, too, that you may
have to
The primitive man can eat anything
that doesn’t eat him; but not so the
civilized man.
a man what he can eat and drink—
but he must abide by this experience
or doctor. He cannot do everything
he wants to do without paying the
price. Tew men can eat or drink
everything they want to without pay-
If 2 man is to be his|
own judge, he should be careful that!
ing the price.
he is not also his own executioner.
I know very many men who are
keeping up these exercises, and find-
ing that they “do the trick,” As a
rule, if a man finds that anything is
actually bringing results, he will keep |
that thing up. It’s the wrong kind of !
exercise, the exercise that takes some- |
thing out of him instead of putting |
him |
about his day’s work with lowered vi- |
something into him, sending
tality, that he shirks. Even with the
right system, he should never exer-;
If he is not re-!
cise until he is tired.
freshed he has gone too far. This na-
tion should be physically fit; and
eight minutes a day will come mighty
near to making it that.
CAMP’S “DATLY
SET-UP”
The system consists of twelve ex-
ercises. Bach exercise starts
the position of attention:
WALTER DOZEN
sixty degrees to each other; body
erect on hips, and inclined a little for-
ward; shoulders square and
arms hanging naturally.
ry exercises are very simple:
slowly lower them again.
back, place the hands on the hips;
then lower them to the sides. Third,
raise the arms once more and, again
forcing back the elbows, touch the
finger tips at the back of the neck.
Repeat each of these movements sev- |
eral times.
Proceed with the other exercises as
follows:
1st Exercise:
{i Raise arms
sideways to
horizontal po-
sition; turn
the palms up-
ward and
force the
arms back as
| 3
- : ble; while in
| this position, count slowly from one
| to ten, and at each count describe a
| complete circle about 12 inches in di-
ameter, the arms remaining stiff, and
pivoting from the shoulders. Then
| reverse the direction of the circle, and
- do another ten of them. See Fig. 1.
2nd Exercise:
Raise arms as
zontal. Then,
while taking a
deep breath,
raise the arms
to an angle of
forty - five de-
grees, and also
Fig. 2 raise the heels
until you are
resting on the balls of the feet. Then,
while you slowly let out the bteath,
come back to the original position,
feet flat on the floor, arms horizontal.
Be careful net to raise the arms more
than forty-five degrees, or return
them to below horizontal. Do this
ten times. See Fig. 2.
3rd Exercise: Raise
arms as before to hor-
izontal. Place hands
behind the neck, index
fingers touching, el-
bows forced back.
While in this position,
bend the body slowly
pa forward from the
Fig. 3 waist as far as possi-
ble. Return to Spriant position, and
bend backward. Do not make these
movements jerky and do not hurry
through them. Repeat the whole
movement, bending forward, then
straightening up, then bending back-
ward, five times. See Fig. 3.
Then he!
he |
You probably have no- |
meetings, |
give up some favorite dishes. !
His own experience, '
maybe sometimes a doctor, must tell
from |
Heels to- |
gether, feet turned out at an angle of |
even; |
Each move- |
ment should be slow and measured;
guard against a tendency to hurry, or
to be careless. The three prelimina- |
i First, |
raise the arms to a horizontal posi- |
tion, then straight above the head:
Second, !
raise the arms and, forcing the elbows |
far as possi- |
before to hori-!
| way, the left arm slipping along the
| left leg, the right arm bending down-
i ward in half a circle over the left ear.
{ Do this five times. See Fig. 4.
| am
|
|
5th Iixercise: (A) Raise
arms as before to hori-
zontal. Move the left
foot twelve inches from
the right. Slowly bend
the fists and lower arms
: g downward from the el-
i } th Then curl the
Wl upward into the
N ts, bending the
ol head backward mean-
while until you look up-
{ward at the ceiling. Take a deep
breath as vou bend the head back and
let it out as you come back to the
original position, head erect, arms at
horizontal. :
See Fig. 5.
: without
resting, extend. the
arms straight forward
from the shoulders,
palms down; let the
arms begin to fall and
the body to bend for-
ward from the waist,
head up, eyes to the
: front, until the body
has reached the limit of motion, and
the arms have passed the sides and
been forced back and up as far as pos-
sible. A deep breath should be taken
as you go down and exhaled as you
straighten up. Do the whole exer-
cise (A and B) five times. See Fig. 6.
Jig. 6
6th Exercise:
Move the
right foot un-
til the heels
are about 12
inches apart.
Raise arms
to horizon-
tal. Bend the
Tt ae.
knees and, with the weight on the
| toes, lower the body almost to the
! heels, keeping the trunk as nearly
| erect as possible. Do this ten times.
| See Fig. 1.
7th Exercise: Raise arms
as before to horizontal.
Stretch the arms straight
above the head, fingers in-
terlocked, arms touching
ears. Then with the fingers
still interlocked describe a
complete circle about 24
inches in diameter, the
body bending only at the
waist. Do this five times.
Then repeat the movement
' site direction. Go through
he entire movement slow-
ly, and steadily, bending the body in
its rotation as far as possible from
the hips. See Fig. 8.
8th Ixercise: (A) Move
the right foot until the
heels are twelve inches
apart. Raise arms to
horizontal and turn the
body to the left from
the hips, the arms re-
maining horizontal un-
til the face is to the left,
the right arm pointing
hes straight forward, and
o the left arm straight
| backward. See Fig. 9.
| (B) While in this posi-
tion, bend the body
from the waist, so that
the right arm goes
down until the right
fingers touch the floor
midway between the
feet, and the left arm
goes up. The right
knee must be slightly
bent to accomplish this.
Reverse the movement,
Fi Ei moving the left foot
= until the heels are 12
inches apart, and turning the body to
the right this time until the left hand
{ points straight forward, then bending
| downward until the fingers of the left
hand touch the floor. Return each
time to the original position, body
erect, arms horizontal. After you
have mastered the exercise, you can
go through it (A and B), and in one
continuous motion.
Repeat the whole (A and B), first
to the right, then to the left, ten
times. See Fig. 10.
9th Exercise: Raise arms
to horizontal; then upward
until they are straight over-
head; then let them fall for-
ward and downward, while
the body bends forward
from the waist, and the
arms have passed the sides,
and been forced upward and
backward as far as possi-
ble, just as in Exercise 5,
Fig. 6. Remember, as you
bend forward, to keep the
oss mr thd head up, and the eyes to the
= front. Straighten the body
to upright, with the arms overhead.
Then lower the arms to the horizon-
tal position, with the palms turned
upward, and the arms and shoulders
forced hard back. Then raise arms
upward and begin the movement
again. Repeat this entire movement
slowly five times, forcing the air out
of the lungs as the body bends for-
ward, and filling the lungs again as
the body straightens. See Fig. 11.
Double Acting.
Two failures were sitting on a
bench on the common. “I tell you,”
said one, “a man must have money
to make money.” :
“That works both ways,” said the
other sadly, “it’s equally true that a
man must have money to lose mon-
ey.’
— Subscribe for the “Watchman.”
five times, but in the oppo-.
wd
Comat