jow09 05

DO.'*18 TO ATOID,

Doa»t forprt to atrotoh your body l>illy*

Doa»t ntfloct to kotp tho —>11 of tho baok rUt on the noor • « moh *b poatible. Ton eanaot akt it oonplotoly fiat* r/or.*t ropr,Ot tho broathlr- nor.rnent fYoa Vohind tho head to tho ł«r«, and trto lnhalatlon rroo that eooood poaitlon hack to bohlod tho hcad*

airclse 54.

9ire i o tho pro a test ehest ootorcloa orcr jiron to tho pobito. Tho wbolo chan u goto ii worU out wlth It, arć tho renulta aro unoąuallod. -Irot »oour« o Iow *tool or boa, not over ciotom-. Inchee ln helght, and thon lio wlth tho broad of your baok upon It. Do rot allow tho stool to b* too far down tho baok, ln fkct tho hirlier up tawnrdi thc lino of tho ahoultara, tho bottor.

ttrtlt tho luro out atraight and fceep tho body atr&lght, and hołd tho "11* ot arr.*« icr.-th orcr tho Oioo. JT<r-, thi* aaltion start by loworlnf tho boli* dwr: ildowaya l«vol wlth tho lino of tho ahouldora un*.ll tho boli* touoh tho floor. am yov do ao, broathc ln.

W*«» that noaltloa returr to tSa orlf.lnal poaitlon and broatho out. Icop tho arna porfbetly atraight all of tho tire or.d nako tho noronent* a contlnuoua affair. That la do not pauoe at any tire durlnr tho oaorelae flroa bogltmlns to end.

hot fbr ono nrcowr.t aaiat you allow your body or lo<» to aa;, If you do, you nip.ht aa woli fjult.

Vv. i.-.r lo*vst 1 jTxjrsy your fcolla r *.▼<., (that 4* with the :locka a^alnst your hands) ar^ x>vor *o cnror 5 ir.rhaa wway por beli. Start wlth alx roYoaonta and work tip to olghtaor. - •.    c-    '⁴:c- orory thlrd practlc** night, u^ r

•-“at eotw-sne trrvr wlth tho orlrlral count.

Praotfco tho ajcorclse tlowly and eostccntrato stroniły.

Tour aohodule of lcrroraęe (or «nłjht) inerooao ean bo a littlo ."aster on thla ozoreiao orur the flrat ncd tho thlrd, Nd canto thero la no deproaticn of tho ćlaphrar- oauted in thla ozoroiao,

DOM* 18 TC *.VO!D.

Don*t allow tho baek to be plaeod too Iow townrdn tho Jr 1 a or. the atool. The lina of tho HMttUm lo eorroot.

Doał*t allow tho body or tho lega to nr.

Doa«t bond thr »n» or breatho Ir. and out too fh«%»

Pon*t foryct that thla mrelM ahoułd bc praetlood alowły,

Pcoroiao Sb.

Thio cjcoreia* la aoncmhat alrdlar to tho .1rat or .. ‘tc ooll thla tho Altemtc *\41 Tvcr.

Ton aasuoo tho poaitlon aa lllnatratod wlth ono beli -r aa pod ln tho hand at ar*'a lonr.th bohlrd tho ho*d_p and tiw othor ęraaped ln tho othor hand at ara*a lonrth by tho aldr. The ufcolo body at itill atrotch.

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