File:Physical culture (1908) (14782829445).jpg

Identifier: physicalculture201908macf (find matches)
Title: Physical culture
Year: 1899 (1890s)
Authors: MacFadden, Bernarr Aldolphus, 1858-
Subjects: Physical education and training
Publisher: New York : Physical Culture Publishing Co.
Contributing Library: Smithsonian Libraries
Digitizing Sponsor: Smithsonian Libraries

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EOR GREATER BENEFIT THAN IS SECURED FROM THEUSE OF CHEST WEIGHTS, AND WHICH CAN BE TAKENIN BED WITHOUT APPARATUS OF ANY KIND Fifth Lesson THE two exercises presented in thisissue are the last of the series ofChest-Weight Exercises in Bed.The various movements that we haveillustrated furnish about the bestall-round system of exercise that hasever been presented in this issue for theconyfnience of busy men. When theentire system of movements is taken asthey have been given in the A^ariouslessons, my readers will really be sur-prised at the development that will be secured as the result of persistentpractice. In order to build up the proper amountof muscular vigor, every muscle of thebody must be used, and these exercises,if taken in conjunction with walking andwith movements for the back and ab-dominal region, will actively and thor-oughly use every muscle of the body,thus giving you the benefit of a system-atic development. Walking is, of course,a necessary part of any system of physi-
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Photograph No, 17, Exercise No. 9—Lie face downwards, with the elbows oat on a linewith the shoulders, as shown in illustration. Now, pushing the elbows downward as vigor-ously as possible, raise the chest over the bed as high as you can. Resume first position andrepeat the exercise until tired* For developing the muscles on the front of the chest* 495 496 PHYSICAL CULTURE cal culture, no matter how thorough itmay be. Although most of the move-ments which have been presented in thisseries are of such a nature as to bringabout the development of the upper partof the body, the reader must not assumethat the lower limbs should be overlook-ed. Walking is particularly useful in thisrespect. As I have stated on manyoccasions in these columns, walkingseems to build vital power, seems to giveyou functional vigor. But the devel-opment of the muscles of the upperpart of the body is equally as important.Remember to continue each one ofthese exercises on every occasion untilthe muscles begin to

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