milo 01 15

EXERCISE NO. 0

With B*r HelI to D«v*top the Upper P»rt of tlie

TU|Ih

(Usc 15 pounds morę than in Rcgular Excr-cise No. 1.)

This is another vcry valuable ezerdse, whicli should bc attudied carefully. Place the bar bclł on the floor. Straddle the beli, sunding with the hecls about 15 inches apart and tocs turncd out-wards. Lcan down, grasp the handle of the bar beli, right hand in front of you, left hand be-hind you, palms of the hands toward each other. Stand up straight. and the bar beli will be be-twecn the legs right underneath the crotch. The handle of the beli will not point dircctly for and aft. but will point a littlc to the right in front of you.

Kcep the body upright. Bend the knees and lower the body six or eight inchcs until you are in position Figurę No. 16 Straighten the legs again. and stand upright. Rcpcat this motion 10 times.

DONT attempt to bend the legs all the way. or to sit on the heels: and ncvcr lower the body further than is shown in Figurę No. 16. You most kcep the spine straight. You can lcan for-ward the least bit from the hips, but only a bit. Remenibcr, this is a LEG exercise, and you should do the Work with the LEGS Do NOT allow the heels to loavc the ground. but stand flat-footed; and as the legs bend. push the knees out wards.

This cxcrrise somewhat rrsemblcs ordinary dead-weight lifting. If you havc evcn seen a lot of laborcrs indulging in a lifting eontest. you havc probably notieed that they puc a ropę around the objcct to bc Iiftcd. run a crow-bar through a loop in the ropę, and then straddle the crow-bar and make the lift by the sttength

Figurę 16

of tlicir legs. A traincd man can lift tremendous weights in this way without the sligbtcst danger of strain: and if the excrcise is rcpcatcd scvcra| times with a moderate weight, the upper pan of the thighs will dcvelop very rapidly.

As stated before. repeat the raising and lower-ing motion 10 times, being careful to breathe as directed in the Preliminary Insiructions. This exercise throws a considerable tax on the lungs. and you should keep the tide of air moving.

Figurę No. 17 shows the incorrcct and dan-gerous way of performing this excrcise. Hcre rhc pupil has straddled rhc beli corrcctly, but be is holding his legs stiff. and is doing all the raising and lowcring by leaning ovcr and areb-ing his back. Naturally, this throws the work on the back muscles instead of on the thigh muscles, and, what is morę. it cramps the ab-domen; if you tried to lift scveral hundred pounds in this WRONG position (Figurę No. 17). you rnight very possibly rupturc the walls of the abdomen, whereas if you assumc the CORRECT position (Figurę No. 16) you could lift seycral hundred pounds without any noticcable strain on the abdominal muscles.

The pupil can handle considerable weight in this cxercise bccause the weight is directly un-derncath, and he does not have to worry about his balance.

Increase 2 times cvcry third day, until you reach 20 ritnes: then increase the weight of the beU 10 pounds, and start again with 10 rep-etitions. etc.

It would result in a morę even devclopment if you practiced half of the repetitions with the right hand forward. and the balance of the repetitions with left hand forward. Of course, you wonld reverse the position of the fect.