jow09 04

THE JCHETT INSTITUTE OP PHYSICAL CUL7URE

THE JC*T.T7 arstŚL* Ol HEALTH AJ.D :»SCl£ BUILDISC.

Ererciscs for buildlag rreater ohoat sito and proootlng nruooular ohoat ęrowth.

IOISj Conrainelng with thia losaon you will o Halna to from your tralnlng ichedulo the fbttr follcrwing oso roi bo nuabora:    li, 20, 23, and 26, to mlco way Tor tho four norę -

i:r.ta lncludcd ln thia 1ooson.

'•v®rcłao 33*

Thia ozorciao la eollod The T»o Arta Puli Oror. Tho groat bonoflt witbln it llaa ln tha sannor lt oauaea tho lowor rlb booc to apread. Ali tho offort la thrown

on tho diaphragjn and lntorcoatal aootlon, but aoatly upór. tho flrat nonrd*

Jao the nlnlaun or loYora<ro, holding tho błock of the rUlcran Łoiła agair.st your hands, and at no tiao norę than fivo inchoa away*

To coeeonc© the ezeroieo, lla fiat oa your ba ci: with your body atretohed to 1 ta liait on tho floor. Plaoo tho iUlorua Balia at ana*a lougth bohind the ho ad and try to hołd the anall of tho bock aa eloaa to tho floor aa poeaible. If you allow lt to ralao too high, auoh of tho valuo will bo loot*

fron tho poałtion ln Poaltion Ono of thls ozorciao conmcnco*

Hraathe ln alowly, and aronly, and deoply and at tho a owe tine allow your arna to raloa tho bo lla la a circulnr novrnont froes the floor. JCoop the arna por-fectly atralf.ht and wtwn tho bolla aro paot the lorol of tha faoo ln norenont of deaoent aa in Poaltion Tm, bogiń to broatha out* Do not walt tlll you horo lowored tha bolla aa Iow aa in roaition Two bo foro you borln to breatho out, bogiń tho nonent tho bolla aro begtnninr; to lowor.

Tho finał etage of thia aroroleo will bo wtioro tho arna ara hołd otralght alongaido of tho lowor body* FToc that poaltion, you will start your aaoond noro-nor.t, za king ano tho r ooaploto hal f cirole until tho bolla arc Iowo rod to arn'a longth bohind tho ha ad* During tho procesa of thia awraaent broatha Ir., and only breatho out w hen tho bolla touoh tho floor bohind tho head* TThon you atart tho nett Roronent you breatho in and out aa foraerly atotod*

CoB-onoo thia ozorciao with a Iz norozonta and work up to olghtoon ro petit łona by addinę ono noronant orary third praetioe nlght, but uao good Judgnent when olghtoon countc aro raaohod* 3y that I aoar.i do not a Ink youraolf by ualng too tuch lcrerago*