Chapter 32 - Physical Culture
Physical Culture - Eugene Sandow portrait
Dumb-bell Exercise
A Student of Physical Culture
Jiu-Jitsu Lessons 1
Jiu-Jitsu Lessons 2
Jiu-Jitsu Lessons 3
Jiu-Jitsu Lessons 4
Jiu-Jitsu Lessons 5
Jiu-Jitsu Lessons 6
Jiu-Jitsu Lessons 7
Jiu-Jitsu Lessons 8
Jiu-Jitsu Lessons 9
Jiu-Jitsu Lessons 10
Jiu-Jitsu Lessons 11
Jiu-Jitsu Lessons 12
Bed Gymnastics
The Whitely Exerciser

32.19 The Whitely Exerciser

As this methocl is introduced with the strictly American idea of furnishing ,the shortest route and fastest 'time" to health and strength, you may expect some radical departures from older meth┬ods. After your regular day's work is ended, you are not asked to do another each evening, performing feats of strength which tax your endurance to the utmost, and leave you 11 all broke up " the next day. It has been demonstrated that heavy gymnastics, like numer┬ous other ponderous and unwieldy things of the past, are by no means the best. On the contrary, exercises that admit of numerous move┬ments of the muscles WITHOUT GREATLY TAXING THE VITAL FORCES, produce larger development and better quality. Muscular tissue built in this way is not only strong, but quick and active, while that developed with heavy weights is hard and slow. You are not required to waste time in the preliminary study of an intricate system of movements. For brain workers, a system that requires study is directly at variance with one of the prime objects of muscular exercise, namely, entire relief from mentall. strain. But, if you idon't have to think, it is because someone has done it for you; for the exercises, howbeit simple, are scientifically arranged to bring into action every muscle in your body. Dumb bells and Indian clubs exercise the muscles of the arms and shoulders but do not reach the muscles that pull the arms down┬ward. The Whitely Exerciser is at once complete, compact and noiseless; requiring no floor room, no changing of weights, for it adjusts itself to any degree of resistance; no buckling of straps or other par,,ipher┬nalia; can be put up in two minutes without the use of a single tool, and if desired can be removed from the hooks and put out of sight in a moment and readjusted for use just as quickly. It imparts an easy, gliding motion, necessary to successful development. It is equally adapted to ladies, gentlemen and children. Directions for Putting up. The Exerciser will work at any angle, so select arly place in your room that permits an unobstructed floor space in any direction. Better work toward a window that will permit of ventilation from above than away from it. Standing on an ordinary chair, screw two hooks into the door or window frame on a level with your nose and from two to six inches apart as best suits the form of the woodwork; lower hooks two inches from the floor, or in the floor if you are short of stature. Should there be a sill or other obstruction to be avoided, put the lower hooks in the floor at sufficient distance from the wall to make the cords clear the obstruction. The middle pulley is purposely made without a swivel to prevent twisting of the corcl when in use, so Tun out any twist between it and the pulleys attached to the triangle before putting it on I.h o hook. The pulleys on the triangle are swiveled that the Exerciser may adjust itself to any movement Or work in any direction, and if the cords twist together between them and the handles a pull on the latter will untwist them. The rubber cord, or rather cable, is calculated to withstand unlim┬ited use and a much greater tension than required for ordinary exer┬cise, but don't, on that account, abuse it unnecessarily. Don't use a cord that is too strong for you. If you do you will be exhausted but not benefited by your exercise. The cords are made of various strengths, be sure you obtain one adapted to you; that is, one that pulls easily when close to the. Exerciser. As you grow stronger, you have only to stand a little further from the Exerciser to obtain a resistance suited to your inereasin strength. It is not 1 iow much you pull, but how often, so use no more force than is agreeable. If your exercise is too vigorous or too heavy, you will be exhausted before you can complete it. It is better to exercise all parts of the body a little than a few much. If you are sick or weak, exercise very moderately, and stop the moment you feel the least exhausted. If well and strong, be moderate for the first week or two, or exercise will make you sore. When a muscle is tired it hurts, and to force it beyond that point is harin .1ul. Exercise when you have time for it. Not for an hour after meals, certainly, unless it be very moderately. After eating, your stomach needs all your force, and much of your blood, which under exercise would be drawn to the muscles. Perhaps the most convenient time to exercise is just before retir┬ing, as it puts the body and brain in condition for refreshing sleep. Sedentary people should keep the apparatus in the office, if possible, to exercise when they feel the need of it, that is when your brain is tired, and your thoughts refuse to flow freely. A little vigorous exertion will renew the supply of blood in the brain, and with new blood will come "Clear thought and new ideas. A tired feeling is not always due to exhaustion; it is more fre ~ quently due to congestion of tl ic blood in some particular spot, and is quickly dispelled by exercise. Make the attempt, but if the tired feeling does not soon disappear, you will understand that it is true exhaustion for which sleep is the only remedy. Make up your mind that you will exercise, be it midnight or morn┬ing, when you retire, and you will be repaid for it in the quality of sleep that follows; thou gh at such times, unless excited, it is well to somewhat curtail the amount of each movement, or you will tire be┬fore ou finish the list. At such times, also, some regard to the mus┬cles that have beeen used during the day is advisable; but when you have. time to exercise each group of muscles completely, this matter will regulate itself, for those that have been used during the day will tire sooner than the others. Nature puts a limit to muscular development, beyond which no amount of exercise will force it, and it is therefore only necessary to exercise all the muscles regularly, to eventually bring the entire body to a "metrical shape, and the highest stage of development. If practicable, take your exercise in the condition indicated in the outs; *for at least once a day the body should be free to act without restraint of clothing, and moreover, fresh air is a tonic to the skin which lessens your chances of taking cold. Fresh air is an indispensable adjunct to exercise, but the room should never be chilly. Never exercise beyond the ability of the heart to keep pace with you; palpitation is a sure indication of excess. Exercise only as vigorously as is agreeable, and in keeping with your strength. Do * not exercise long or hard early in the morning, as it is apt to exhaust you before the vital forces are fully aroused, and you do not recover during the day. If you rise as late as half past eight or nine, vigorous exercise is not likely to hurt you, unless you bolt your breakfast, and rush off to work immediately following it. In making the movements, endeavor to forget you are exercising, and, if possible., imagine you are doing the things the movements indicate. Exercise No. 1. Throwing. Suspend the apparatus as in position No. 4, grasp the handles with either hand, and make a move. ment exactly as though throwing a ball or light stone. Having tired the muscles on one side, change to the other ancl repeat the move. ment until that side is tired, also.

This movement brings into play the muscles in front of the neck, the large muscles on the front of the chest, the muscles on the front and side of the abdomen, nearly all the muscles of the legs, and broad┬ens the cbest. Draw in the breath as you take the first position, and blow it out forcibly as you make the movement. If the tension is not strong enough with one handle, it may be doubled by taking both in one hand. Before releasing your bold on the handles relax the tension and give the cords time to untwist'. If oiled the swivels will revolve without assistance. Exercise No. 2. Hoisting. Take a handle in each hand and make a movement as though hoisting a bucket of pitch or gravel to the roof of a high building.

This exercise brings into action the muscles on the sides of the neck, muscles of the fore arms, back arms, muscles of the back that draw the shoulders together, side muscles, and muscles on front of thighs. In making this movement, endeavor to send the ,bucket" as high as possible at each sweep of the arm. In doing so, you win di aw tbe arm back and around in a way that is necessary to develop the particular muscles which this movement is intended to reach. Take in the breath as one hand is drawn down, and as the other comes down, expel it. Exercise No. 3. Suspend Exerciser as per cut, and use each hand alternately. This exercise strengthens the muscles of the arm, i;houlder and thigh. Another exercise is made by turning the back to the Exerciser. Putting the cords over the shoulders, hands on back, then bencl forward and back. This movement is particularly ~itended to rewh the large muscles on the front of the chest and abdomen.

Exercise No. 4 - Swimming and Rowing. - Exercises the muscles used in swimming or rowing, that is, the large muscles of the back that pull the arms downward and backward. This movement may be made sitting or standing. If made sitting,it is well to spread the

knees as you draw the arms down, and as the arms go up, bring them together. This latter part of the movement exercises the muscles on the inside of the legs which are much used in swimming. Draw in the breath as the arms go up, and expel it as you draw them down. This movement is a good chest expander. Exercise No. 5. Putting the shot. Shift the apparatus to position No. 6. Grasp the handle in one hand, and make a move. ment as though throwing a heavy stone or shot. Draw in the breath as you begin the movement, expel it as you finish. When the muscles of one side are tired, change to the other and repeat the movement.

The exercise expands particularly the upper portion of the chest, exercises the fore arm and biceps, or front muscles of the upper arm, triceps, or back muscles of the upper arm, the upper portion of the large muscles on front of the chest, and muscles on side of shoulder; also the side muscles of the body, and nearly all the muscles of the legs and feet. Exercise No. 6. Bowing. This movement may be made either

sitting or standing, though it is better made sitting. With a handle in each hand, make a movement as you would in rowing: as the body goes for┬ward spread the knees, as rep┬resented in the first cut, and as you go back, bring them to┬gether as shown in the second. The breath may be drawn in either as the body goes forward or backward, but m a rule, in any exercise, it is better to take the breath before the exertion. In this movement be caxeful to draw the arms and shoulders well back; for rowing, as it is generwly per. formed with the sliding seat, tends to contract the front of the chest. The movement made as indicated in the cuts, or in rowing without the sliding seat, overcomes that objection to the sport. In rowing, we use the muscles of the fore arm, biceps, back muscles of the shoul┬ders, nearly all the muscles of the back, and the muscles of the back of the neck have

considerable to do. With the sliding seat, the muscles in front of the legs do much of the work, but as all the other movements exercise the legs, there would be nothing gained in having the seat for this exercise. In fact, the development of the muscles on the inside of the legs, as is done in the way the move┬ment is here described, is much more to the point; for with the exception of exercise No. 4, these muscles have had little work. Exemise No. 7. Lie down on floor. Feet to Exerciser. Lift hands straight over head, touch the floor and sink to hips. Raise body to dtting position without lifting feet from the floor.

This exercise plays particularly on the front muscles of the shoia┬ders, and some muscles in the back, and is specially designed to strengthen the abdominal muscles. Inhale the breath fully as the arms ascend, and expel it forcibly as they descend. Exercise No. 8. Bowling. Suspend one handle again as in position No. 6 ; with the other hand free, make a movement as though

to throw a ball as in bo * wling. Draw in the breath and expel it in the forward movement. This exercise develops the muscles of the arms and legs. As a finishing touch, this old fashioned exercise for expanding the chest is given. From a position with the hands down at the sides, raise the arms laterally to a position high over your head, keeping

the elbows straight. Inhale all the breath you possibly can as the arms go up; bring the arms down again to the position first indicated, but retain the breath for a moment after you have finished the movement.

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