milo 01 17

This cxercise must be pcrformcd cxactlyas describcd. If you neglect any of the details. you will spoił tbe exercise.

First: The position of the feet is important. As you will use the right arm first. you must stand with the feet abaut 18 inchcs apart. Stand so that a lino drawn lengthwisc through the left foot will cut through the right hcel at right anglcs. Be surę you get this right.

Remember. when you havc the beli in the right hand. the left foot is advancod. Raisc rhe beli to the shoulder; stand with the wcight squarely on both fect. right leg straight. left leg bent slightly at the knee. Hołd the beli away from the right shoulder. so that the right forearm is straight up and down. and the palm of the hand to the front, as in Figurę No. 19. Draw the whole arm a trifle back of the linę of the body. This will make the mus-cle over the right shoulder blade flex. Sec Figurę No. 20.

Now lean the whole body to itie LEFT. and as you do so push the rijęht hand up until the arm is straight. as in Figurę No.

21. Notc: as you lean to the left you don't lean directly to one sidc. but you lean in the direction in which the left foot points.

Lowcr the RIGHT arm again until it is in position Figurę No.

19 once morę. Whatever you do. DON‘T make the mistakc of lowering the right arm doae to rhe body and the hand in front of the shoulder. because that spoils the whole cxcrcise. When you lowcr the arm. it must comc down away from the body. forearm again pcrpendieular to the floor. palm of the hand aiways to the front. As the arm <omcs down. the body will resume its erect position If you havc lowered the beli corrcctly. you will notc that when you lean the body again to the left. the right arm will go up almost of its own accord.

Repeat this three times with the right arm; every third day one time morę till 6 times. then inerease the weight of the beli 5 pounds and start again at 3 repetitions.

After you have worked the right arm. you must work the LEFT arm. The first thing you must do is to change the position of the fcct. advancing the RIGHT foot so that a linę drawn lengthwise through it will pass at right anglcs through the beel of the left foot. Of coursc. as you push rhe beli aloft with the left hand, you bend the body to the RIGHT.

Figurę No. 20 is rhe same position as Figurę 19. only it is the back vicw. It shows the way the muscle ovcr the shoul der blade flcxes itself as the beli is lowered to the correct position.

Notc how many musclcs are brought into active play in this exercise. It dcvclopis the triceps muscle of rhe upper arm. the deltoid muscle on the point of