jowtest 02

THE SJOBTETT IIJSTITl/TB Or PnYSX C A L' CUIff t&E

STR?i~OTH TT.CT gSKCISSS

Theae ozerolaea aro tho only onoo I want you tc do thla weok.

Kort wook whon you reoolvo tho Pirat layout of your ?Ulorura !>oll ©xorcis«a, you drop thoa© and noto tha odvloe "tTon In your lottor wlth apparatua, aa It boars on tho rogular ezorcisoa Łhat you havo baon praoticlng.

ttadoratand, In ordor to arold oonfUalon, thcoc toata ha to nothlcg to do wlth your rokular tralnlng courso. Thoy aro ilnply a poraonal additlon glwon to holp you obtaln oatiefbctory rooułto.

Toat 1.    FOr ara, baok and clvoat atrongth.

It la not llkoly you haye a bar hondy ln tho houao for you to ’^łohln" youroolf on, but if you roaoh crorhoad uhllo itandlr., in tho doorway, you will flnd tho door Jaab will ęloo auffielcnt grlp Par thla toat.

Stand porPoctly oroct, thon roaoh ororhtnd and graap tho lods» of tha door Jiuth. Kropa tliła poattior. alowly j«ll yoursolf up wlth your arta and baok atrongth untll your chln la lrral wlth your hondo*

Do not swing tho body. lSako łt a puro physlcal ozortlon and broatho ln aa you puli up*

iwo or throo tl»oa will bo sufflelont lf you do It alowly.

Toat 2.

To toat dlfforont ara, baok and oheat muscloa. -----L---1-

I woold urge you to rlg up a bar for tho a o ohinnlng toata. Thoy aro to good and a bar nakoa lt nnch moro hondy than tho door ledgo.

A atronjr plooo of wood or a pioco of pipo will do.

Thla tL«o you rirrorao tho pooltlon of tho honda; that la, Ina te ad of toking the ordinary grlp wlth tho palna of tho honda fbolnr nway, tho palna of tho handa nuat faoo you.

Fton thla poaltlon you puli youroel- up untll your ohla la ognia lercl.

Eroatho in aa you rolno and out aa you lownr.

1Mb aotior. will bo ru*ro diroct upon tho wrlat, bleopo ln contraotlos, tho deltolda, and tho latlsslsus doral.

Tho flrot toat la noro for tho pronatora of tho foroama, tho Moopo ln ot tonął on, tho trapoalua, peotoralio and oerratus asmu.

Junt practlco thla novonont two or throo tinoa.

Tost S.    DlTldod actio:. of tho flrat two toato.

Horo la anothor ehlnnlng toat, but thla tlno ono hond 1« hołd ln tho rororao of tho othor, that la, tho pal* of ono hand lo feolng you and tho pale of tho other band ls facln,- away.

Thla will bo a littlo noro aadeward and will donand a grontor eon troi ovor your body whioh will bo Inollnod to twist on you.

In thla you do tho samo aa bofOro. Chin alowly and broatho ln aa you raiaty and out aa you lowor, for two or throo aIow noTcncnta*

By tho tloo you haro dano fchese throo aroroi*os you will bo faeling your nusaloe, prorlólnr you do not aid tho puli up by swlnglng, or jorking tho body*

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