Exercise No. 4

. ExzncisE 2. —Reverse the above exercise by m essing head back against hand resistance and per- storm as before.

60 THE WAY TO LIVE

At first this exercise may not be found easy of accomplishment, iti which case the bridge should be perfected before the bar-bell press is attempted. The higher the bridge, the easier will the press be found.

Repeat three times to commence with and gradu- ally increase, say once every second week, up to ten repetitions; then add 5 lb. to bell and commence again with three repetitions and so on.

A repitñ exercise for strengthening the muscles o f

the neck, rape and spine.

ExERClSE 3. —Get down on hands and knees and hang, by a broad belt, a weight on the back of the

Exercise No. 5

head (at 5rst 10 ib. would

be sufficient). With this

move the head tip, dowti and to both sides until

tired, but JaDt fYntil exhausted.

SECOND SERIES FOR THE NECK, SHOULDER, AREA, AND CHEST MUSCLES

IN most systems of Physical Culture I have observed the shoulder muscles to be sadly neglected, and that therefore many otherwise well-developed athletes have narrow and unshapely shoulders. I would therefore wish to see special at- tention devoted to those exercises in this section, which deal principally with the shoulders.

It will have been observed that Exer- cises 4 and 5 just dealt with exert a beneficial influence on the shoulder

muscles (as will many others), but this must on no account be considered as

Exercise

THE WAY TO LIVE 61

and it is because the first three of the series directly affect the shoulders that I

like to see them regularly practised.

1. —Stand erect as in sketch, holding a lb. dumb-bell in each hand. Hunch shoulders as as possible for ten repetitions, increasing by one every third performance of exercise up to repetitions; then increase weights by 5 lb.

commence afresh.

ExERCISE Z. —Then holding arms bent at elbows

the shoulders right round and repeat as in last

Exercise No. 3

3. —Standing erect with 5 lb. drtmb-bell hand, hanging at sides, raise same smartly to each hand alternately, as shown in sketch. with five repetitions, adding one every

up to ten. Then add 1 lb. to each dumb-bell

commence afresh, and so on.

4. —Jerk with both arms from the

bar-bell of from 30 lb. to 50 lb. in weight, arm strength only. Jerk both with top and holds, five times each to commence with,

62 THE WAY TO LIVE

adding one repetition per week up to ten. Then add 10 lb. to the bell and commence afresh.

Top hold means Leith the back o f the tiand pointing upuiard, as against bottom hold when the back o f the haad joints dou'mzrnrds.

NozE. Nor all these exercises zchere an ap pro 1-

Exercise No, 5

ate wrigñ t is given the foltoN ii g chapter on “Wrights /or Exercises” should be co wulled.

JXERCISe 5. —Pull up with both hands, top hold, a bar-bell of from 10 lb. to 15 lb. from the hang to the shoulders as shown in sketch. The el- bow should be held firmly against the sides, the lift to be performed without any movement ot the body. Repeat five times,

. ' THE WAY TO LIVE 63

creasing by one evé ry week up to ten times. Then

d 5 lb. atid commence afresh.

. (ii) This exercise should also be performed with ttom hold beginning with from 20 lb. to 25 Jb., iir five repetitions and continuing as with top hold. '. Exzxcisz 6. —Press a bar-bell of

em 30 lb. to 50 ib. front shoulders ’; full arms’ length above the head. ggin with five repetitions, increas- by one every week up to ten.

en add 5 lb. to weight and com-

’" ce afresh.

(ii) This exercise to be performed " 'th both top and bottom htilds. Exzeciss 7. —Jerk a bar-bell of

25 lb. to 40 lb. from the shoul-

Mr, erect above the head, with one

The elbow should rest firmly

st the hip, this transferring the

ole weight of the bar-bell to Ex-i • No. 7

e legs, principally to the one leg.

’ckly bend the knees, and, at the same time, grow” the weight upwards, while with the same ck m‹svement you stretch the arm. You will find

t the principal impetus of strength will be given

the tegs. The movements have to be zuade very

This particular exercise requires a certain tech-

It greatly matters the preservation of a nimbleness and equilibrium, and develops at same time the muscles of the legs, korean, and

'I he’exercise should be performed with both the t and the left arm, at fit9t ftse tints, eYery Second increasing by one up to ten times, then increase

’gltt by 5 lb. and start afresh.

This exercise can also be performed on the floor, btit the body must be kept perfectly rigid. Thus,

forearm, ehoulder, and abdominal inuseles are brought into play. Begin with five repetitiotis, and increase by otie every weelr, up to twenty repetitions.

EKEBciSR 9, —Lyfng on the floor, press with both ä rlRB with top hold a bar-heil of from 30 lb. to 50 lb. for five repetitions when exercising. Increase by one every week up to ten times, then add 10 lb. and start afrenh.

EzwWwNa. 9

(ii) This exercise should also be done with bottom hold.

ExnacisE 10. —Swing a bar-bell of from 15 lb. to 30 lb., with straight arms and top hold, from the thigh to full arms’ length above the head. Repeat

THE WAY TO LIVE 63

’. five times, increasing by one every week up to ten repeti- tions, then increase weight by S lb. and start afresh.

, i , ExEgcrsE 11. —Lying down

, ’’ full length on the floor, pull

< - over the head with stretched

\, arms to a line with the shoul- ’. i ders a bar-bell of from 10 lb. to

20 lb. Repeat five times, increas- ing by one repetition every week up to ten r#petitions, and then increase weight by 5 lb. and start afresh.

-’ Exzacisx t2. —Lying down before, with arms

-'0nt•stretched sideways, lift to arms' length in front

of body a 10 lb. dumb-bell in each hand. Repeat

£ times, increasing by one repetition every week

to ten tiñ ies, then increase weight of dumb-bells

. each and start afresh.

66 THE WAY TO LIVE

THIRD SERIES OF EXERCISES FOR DE- VELOPIh'G THE ABDOMINAL, BACK AND HIP â IUSCLFS PRI ICI PALEY

Exercise No. 2

ExEBCISE l. —StoOp down and pull in to the chest a bar-bell of, say, 30 lb. with top hold. Straighten the shoulders well during the movement. Repeat five times, increasing by one every week up to ten repeti- tions and then add 5 lb. and start afresh.

ExEecISE 2. —StOOp down as before and ptill in with each hand a 20 lb. dumb-belt, simultaneously. Repeat five times, increasing as before to ten times, then add 3 lb. to each bell and start afresh.

ExERCISs 3. —Press a bar-bell of fTOfn 10 lb. to 20 lb. full reach above the head; then bend forward as shown in sketch. Repeat five times at first, in- creasing by one every week up to ten repetitions. Then increase weight by 5 lb. and start afresh.

The hip, abdominal and back muscles are all well benefited by this exercise.

EXERCTsE 4. —Stoop down and pull up to “hang, ”

as shown in sketch, a bar-bell of from f0 lb. to 20 lb.

THE WAY TO LIVE 6Z

both hande (top hold), arms and legs to be straight. See that the hip muscles alone exercised. Commence with five repetitions„ in-

Bxré seNo. 5 ExmdeNo, #

gradually say by one per week up to teii; increase weight by 10 lb. and start afresh.

5. —Lie down ftill length on your back legs, forming a right angle with the

Repeat five times, adding one repetition weekly ten repetitions. Then commence afresh, Eng

each foot.

68 THE WAY TO LIVE

ExEacfsz 6. —Liz down full length as in last ex- ercise and rise into sitting posture without moving the legs. At first it may be necessary to establish a counter poise by laying a bar-bell over the feet or

legs. Repeat fire times, increasing as in last up to ten. Then hold a 5 lb. weight against forehead and commence afresh. This weight can afterwards be in- creased. gradually by holâ ñ ig a dumb-beil in each hand close to the head.

A GRIP EXERCISE FOR DEVELOPING THE STRENGTH OF THE HANDS,

FOREARMS, ETC.

Foa HouE Use

Get a round stick, a thick broom-handle will do, although it should be from 1 in. to 11 in. thick. Pierce a hde through this and suspend by a cord a 5 lb. weight. Now stand on two chairs and, holding the bar waist high, roll it round with both hands, wind- ing tip the cord. Continue until the weight is wound close up and then ut wind to full length. Both wind and unwind with continuous and aiso with reverse soilings. Continue until tired. The rolling movement to be aI ys steady and gradual.

’, THE WAY TO LIVE 69

FORGxx» m U SE

*. For use in gymnasia, schools, etc., a special stand

, pay be constructed, as shown iii sketch. In this instance two weights should be used attached to each

*' J' . '

. - ' ‹'‘

” ” i

, Grip Exercise for Home Use Arranged for Gymnasium

d ’of the bar. Five pounds’ weight each will be d more than ample to commence with. The roll- to be performed as for home use, but the bar

: of course, ttoui supported.

: ‘FOURTH SERIES OF EXERCISES FOR SPECIALLY DEVELOPING THE

LEG MUSCLES

. A note of warning should here be sounded, to the ct that, while enery oitr suffering from rupture, or " th a tendency to rupture, should be very careful in

. azercUes, the y. must be particularly so with leg ”ercLses. These would do well, in fact, to confine 'r leg movements to those without weights, and

70 THE WAY TO LIVE

in any event to avoid altogether Exercise 5 set forth below.

Nevertheless, if the reader be sound and fit and free from such local weakness as might possibly terminate in rupture, then should he on no account neglect ony of the leg exercises; for it mttst be re- membered that while walking, cyclit g, etc., are good

exercises for the leg muscles, yet are they insttHcient alone to develop them satisfactorily for the perform- ance of either weight-lifting feats or even of heary weight-lifting exercises.

ExeRCISZ 1. —hold a bar-bell of from 10 lb. to 20 lb. weight behind the back with arms crossed, heels together, toes pointed outwards. Now malre a deep knee bend, rising on your toes, parting your knees, until almost squatting on yotir heels. Rise again to firat position. Repeat five times, adding one repetition per week up to twenty repetitions, after which increase weight by 5 lb. and start afresh. (This exercise is called “Hacke” in Germany. )

Ex. ERCISE L. —Jumping. Take running and standing high. and long jumps, but standing jump5 particularly. Jump with and without weights and

THE WAY TO LIVE 71

practise hop, step arid j tlmp; three forward

, cross and jump, and all tite Lancashire

Exercise 3. —Skipping exercise, especially with runs on the toes of one loot, whith will be lotind

beneficial to the calf muscles.

4. Hold a bar-bell of from 20 lb, to lb. weight with both hands on the shoulders, be- the neck, feet together, and malse the deep knee without raising the heels. This exercise will develop the muscles of the thighs and groin.

with three repetitions, increasing by one up to ten repetitions, after which add 5

›and commence afresk.

Exxacise 5. —Lying full length on the 8oor on aback, raise your legs well over to an acute angle your body, bending both at your hips and Pull over your head a bar-bell of from 20 lb.

30 lb. and rest it across the sores of your feet. this has been well balanced, push your legs bend them in again, and again ptish straight at first from three to five times according gradually increasing tititil ten repetitions

be made fairly easily, then add 5 lb. weight and

afresh.

weight need and member or repeti-

22 THE WAY TO LIVE

tions recommended for this exercise can only be approximate, The first essential is to secure and maintain a perfect balance, wherefore a very light bar-bell indeed may be used tintil a perfect equilib- rium has been secured. )

CHAPTER X

WEIGHTS FOR ExERCISES

WHAT WEIGHT SHOULD ONE EXERCISE ' WITH?

OME trainers recommend to their pupils for the

, training of all muscle groups one and the same

. (light) weight and believe they are able to obtain the

same effect by frequent repefifions.

My experience has taught me that this is wrong, for the muscles of men or animals who are distin- ' ”shed for certain feats of endurance are by rio “tneans over-developed. A long-distance runner or Jong-distance cyclist always has comparatively tfiiti 'legs, as have a racehorse, stag, and greyhound. Nature does not act without aim and purpose. Hence

. JJiere is a great difference between feats of endur- ce and feats of strength. One must consider that, though it is quite possible to enlarge muscles by in light, prolonged exercise, at the same time

e development of the sinews may be neglected, d it is the sinews which transport the action of muscles to the bone frame. The sinews can only exercised arid strengthened by correspondingly vy muscle work. Besides, to take a paradoxical ple, it is quite impossible to improve strong aacle groups, as, for instance, the hip muscles, with

tit-weight exercises.

A fttrther illustration of the fallacy of attempting

develop the mttsc1es by frequent repetitions with

f4 THE WAY TO LIVE

the same lspht exercises may be tound in a compari- son with any and every other form of athletics, in which a man would never think of merely re/r‹sfiiip his training programme. In order to improve him- self either in pace or distance, he must set himself a steady /›rogryssion of arduous eRcrt.

HOW CAN ONE GAUGE THE MOST SUITABLE WEIGHTS FOR EXERCISE?

This is quite easy. When in an unfatigued condi- tion try an exercise say ten times. If you can accom- plish this by using all your strength you have found the proper weight with which to begin your exercises

£ ve times in succession.

HOW TO INCREASE THE WEIGHTS AND THE NUMBER OF MOVEMENTS

After having ascertained the correct weight for every exercise, begin each movement, sa3' five times. and increase the number by one every week: thus five one week, six the next, seven the next, etc., until the prescribed maximum is reached. After that begin afresh with a weight that is. 5 lb. heavier for onn arm exercises, or 10 lh. for two arms, unless otherwise directed.

WHEN SHOULD ONE BEGIN TRI. ILS \VI2" £ I HEAVY WEIGHTS?

This should only be done alter one has trained for at least three months in the foregoing manner with light weights, and one should never begin to lift any heavier weight than one run lift zeithout much ever- tinier fearf ten tier.

THE WAYTOLIVE

ztiho venlures such trials Ihoul this pc ons ewposes himsel f to slraininps or breoè iiips or muscles, also Io ru{tures, and I would caution my readers against any such

experiments.

strony! y reco»iniend at the beginning of training according in a book, say every three months, of rneasurements and weights, also of the progress The measurements which should be taken

of the following parts: neck (thinnest part); (thinnest part); forearm (thickest part),

arm to be held out and only the fist closed; bi- of arm held straight out; biceps of arm bent; forearm and biceps measurements to be taken and left; chest (normal, measured across the chest (deflated); chest (inflated ); wrist

thigh (thickest part); leg ( just above the

take the measurements before any exer-

is a fact that the first improvement which the undergo is in their quality long before they

in size. It therefore follows that if the muscles of fatty or watery nature a diminution in the size some of them will take place. This is quite a consequence, which must be borne in mind, which must not discourage the pupil in the lcast. exercising when undressed, one ought to

by the straining of certain muscle groups to oh- a fine moulding of one’s body and a complete over single parts of it. In other words, you

practise posing for effect.

CHAPTER XI

ExszcISES FOR TaLeTE£ i

FTER having trained three or four months on the system dealt with in the last chapter, a great increase of strength will be soon perceived. If it is intended to further increase it, one should begin to train once or twice per week (provided always one docs not possess any tendency to rupture) with heavier weights. I recommend the use for six months only of such weights as one can handle at least five to ten times for one exercice; on such daye avoid

part of, if not all, ordinary exercices.

There are a great many weight-lifting exercises, which might be mentioned, but I propose here to confine myself to the principal ones for ordinary feats of strength. The bar-bell for this purpose should be 1 1/10 in. thick.

Always take a deep breath before each separate

lift. Do not wear a tight t›elt when practising.

1. SNATCH WITH ONE HAND (right or left)

Rule: The bar-bell is lifted with othe hand withottt stop from floor to full extent. above the head.

Execution: Place the bar-bell near both feet over the instep, get hold precisely in the iriiddle, bend dowti, lay the free hand. on the respective knee (tech hand on ltte left bnee or riglst hand on the right knee, take a quick and firm grip, and pull the weight at the same time with a lightning rapidity upwards. The mttsc1es of the hand, forearms, biceps, shoulders,

THE WAY TO LIVE ZZ

abdomen, and hip should all work together for a fraction of a second (perhaps hardly one- of a second) to obtain a good result.

athletes snatch the bar only up to the eyes, which they get their body underneath like This indicates great strength of legs and

athletes snatch about 180 lb. with one Formerly, when I trained regularly with reader is, perhaps, aware that in the

of my career I gave my attention almost to wrestling), I succeeded at St. Petersburg 27th, 1898; in snatching 196 lb. with my from the floor to above my head. This

years the wâ rtd’s record.

training rules: A practice for the snatch of a bar-bell with one hand about three

from hoor. Snatch the weight thus up to

78 THE WAY TO LIVE

ten times in succession to get the knack of it, for every athlete has his own personal peculiarities in lifting, By constant practice, each will find out which method of snatch is best suited to himself.

When you have managed to lift the weight above the head, make a slight turning movement to learn to hold (fix) and balance it well, Tn getting down the weight, use both bands.

After one has trained in this mariner for fotir to six months—that is, having always snatched up to ten times and later increased the weight by 1 lb. — one has attained a certain agility and can try the following: Snatch the weight, which you can generally snatch men times, thrice, increase the weight by 1 lb. to 5 lb., and snatch two or three times; then again increase by a few pounds, and snatch once or twice, and you will ascertain your own record Ipr the titne being. Between the trials, do not pause longer than one to two minutes, as otherwise the energy vanishes, It is quite sufficient to try records every three or four weeks, and in the meantime practise thoroughly exercises of endur- ance, and with light weights try to still improve those muscles which you have found to be somewhat flabby. It is easy to find out in what points one is lacking.

As a matler of course, all are-arm exercises are to be made riyht and left, so as to obtain the same

In carrying otit all these exercises it is advisable to walk up and down the room continually between Seats.

2. ONE-ARM SWING OF DU6IB-BELL

This exercise resembles the foregoing. Use a short dumb-bell.

Rule: The dumb-bell lies between the legs length-

THE WAY TO LIVE 79

The inner side of the front ball to be in line the toes, and the weight to be raised from the to above the head with one movement and one Some athletes stipulate that the free hand not touch the body anywhere, and to touch

with the free hand would disqualify.

: Seize the dumb-bell with your hand the front ball (not in the middle), bend fairly

One-Arm Swio8

and swing the weight upwards. Some athletes forward to get the momentum; this is

this performance there are the same advantages the snatch. French athletes excel in it.

one-arm swing is often made with ring which are swung between the legs. The Apollon, made a specialty of it, and eould

four weights tied together of 180 lb. total the head. The German, Belling, was also ex- he swung 180 lb. three times.

swinging of ring weights requires a strong

80 TH. E WAY TO LIVE

forearm and wrist, it is advisable to fatten a leather strap of two to three inches width round the wrist.

ONE-ARM PERK

Rtile: The weight, either bar-bell or dumb-bell, is pushed from the shoulder to above the head with one arm, in one jerk. Whilst in England, France, and Italy it is the rule that the weight should be raised to the shoulder with one hand only, it was usual in my country (Russia) and in Germany to employ both hands. The Russian athlete Lurieh, who was one of the best specialists in this feat, conse-

’ ’ ’’ ’’:

•t!. •’

•••*’". •

quently raised his weight with both hands to the shoulder, and I did the same. ’ If the weight has to be lifted to the shoulder with one arm, one may do this by snatching it or by stat›ding the bat-bell straight up, and getting underneath it. The dumb-bell or

THE WAY TO LIVE 81

should, at any rate, rest free on one hand touching the shoulder. The latter method, is adopted by the Austrian athletes, and as a specialty the double-arm jerk of

weights in this scanner. Joel Steinbaeh, of then one of the strongest men living, made a record in the two dumb-bell jerk of 167} lb. 162} lb. both dumb-bells having touched the

first.

PRACTICAL HIMTS FOR JERKING

the elbow of the arm, holding the weight,

the body near the hip, so that the arm

relieved of the weight.

bend your knee slightly, and, by sudden ris- pushing upward with shoulder and arm, jerk arm’s length above your head.

in the same way as indicated for the one-

snatch.

ONE-ARM PRESS

The weight, dumb-bell or bar-bell, is to be from the shoulder above the head without or jerk o( the body or legs, but simply by the of the arms; the body may be slightly bent. also, different styles are practised in differ- in lifting the weight to the shoulders.

is a rule observed in Great Britain and France, so much in Germany, for the position of the the peTlOTmance, namely, the so-called position, heels touching in military pres5ing the weight without the slightest

of the body. It is evident that kinder this

athlete cannot possibly press more than, say. weight.

82 THE WAY TO LIVE

A holder of the world's record in the “at attention” position, Michael Maier, of Vienna, was especially adapted for this feat, having very short arms, and being very heavy (243 lbs. ). His record was 143 lb. There have been obtained a good many note- worthy records in tlie ordinary one-arm press (en- durance and strength feats). At the age of nineteen years I myself pressed a bar-bell of 269 lb. with one

One-Arm Press

Arthur Saxon, the world’s record holder, an ath- lete well known in England, has obtained wonderful results in the one-arm press. He used to bend him- self, as it were, under the weight, and has pressed as much as 371 lb. (bar-bell) with one hand.

1 may mention here that some authorities tise the expression “screwing” for this kind pt performance. The real difference between “pressing” and screwing” is, that in pressing the arm propels the weight upwards, whilst in strewing the weight hardly

THE WAY TO LIVE 83

’, '¿ }jaoges its height, as the body Changes its position

p underneath it until the arm is stretched, after which

¡ 'bthe athlete simply erects himself. The body per-

*., forman ce is exactly the same when you stand against

and press yourself away from it with one

The training for the press is done in the same way

yi indicated for the one-arm snatch.

The so-called “screwing” is, technically, the most

cult kind of o•eight-li ting, and requires much

’ducted very curefull*', and one ouyht to have a friend assist in lowering the weight, instead of letting drop. Bent pressing requires a good balance of the y, and great calmness and determination. Press ctowly as possible.

' TWO-ARM SNATCH

Rule: The bar-bell is raised in one movement from oor to above the head.

This exercise, like the single-arm snatch, requires lightning rapidity in the simultaneous working of leg, hip, abdomen, and arm muscles; the whole

y is thereby improved simultaneously, both in ngth and agility.

. Here also the correct exercise is the slow btit

ua1 increase from one to five times.

TWO-ARM JERK

' Rule: The bar-bcll is pu5hed mom the shoulder

, a jerk to above the head, the legs seconding, arid

, ' there at least a few seconds.

" be bar-bell has to be raised in one movement the floor to the shoulder. Josef Steinbach, of

84 THE WAY TO LIVE

lien n held the world’s record with 38tH lb., raising the bar-bell in more than one movement from. the floor to the shoulder. I also jerked, during my train- ing, over 330 lb. under the same conditions.

For the. French style of jerk with both aims (lift-

ing the weight in one movement to the chest), Arvid Anderson made a record with 328a lb. Note—Steve Stanko of York, Pa., in December 1939 established a new world’s record of 370 pounde in this style.

PRACTICAL HINTS

The increase of the weight to lift during training is to be observed in the same gradual manner. Exer- cise principally in the usual style (one movement to chest), which is more elegant, and is of greater value. With very heary weights, however, lift first against the body,. and then jerk up to the shoulder in one movement.

Support the weight as much as possible on the top

part of the chest; do riot hesitate long however,

THE WAY TO LIVE 85

push vigorously upwards, trying to straighten arms as quickly as possible, and to get under- the bar-bell. These giant’s performances are possible by the exercise of consummate tech- combined with strength. The beat position of legs is soon found out by the performer hiriiself. take a step by putting one leg forward, some

, some spread their legs much, others less.

have witnessed good results in all these positions; on the individual manner.

TWO-ARM PRESS

Rule: The weight is to be raised from the shoal- above the head by the strength of the arms only, the help. of the body or legs, and fixed for a

seconds.

again, the modus o§ernndf is different in countries. In Germany and Austria, partic- there are a great many atMetes who are very in the two-arm press. This performance is the simplest and easiest kind of weight-

as only the muscles of the shoulders and tri-

are brought into play.

should be done in the same way as for press or ptish.

the Continent, these eight styles of weight- viz., one-arm right and left snatch, jerk and both-arm jerk and press, are called the " or the eight-lift competition, and they

as were, the é iassical test of strength.

have, however, been established records in other forms of weight-lifting, of which I will

mention the more important ones.

86 THE WAY TO LIVE

Two-Arm Press

LIFTING IN THE IIRIDGE

I have already recommeride‹l thi3 exercise as ex- cellent for the development of the spine, neck, and nape muscles, under the heatJiiig of iiecl‹ muscle exercises.

I will, therefore, only mention the world’s record

THE WAY TO LIVE 87

. obtained by myself on August 2, 1898, in Vienna, of

FREE LIFT TO CHEST IN ONE MOVEMENT

: This exercise is practised principally in England, fiance arid Italy, where it is regarded as being the ’ly correct style for all double-arm lifts. It forms

preliminary exercise for the double-atm snatch.

Records: —Pierre Bonnes (Paris), 330 lb. ; Elise-

(Rus5ia), 330 lb. I have also lifted in this style

’‹ THE HORIZONTAL EQIJIPOISE

OF WEIGHTS

(Balancing weights with arms outstretched side-

'. In’ France this performance ranks among the ical feats of strength for athletes, and there exist nite rules for its execution:

°: 1. The arm holding the weight to form exactly a t angle with the body, rather lower than higher.

88 THE WAY TO LIVE

2. The arm and wrist must be fully stretched.

3. The body mtist be perfectly straight, and lean

in no direction.

There are two ways of performing this feat,

namely—

1. the balanai’ng o f the zeeight oti the hand, which

is the less difficult.

The Horizontal Equipnise, with Ring Weights

In this case the weight is ot the oblong shape used for weighing purposes, and is slightly hollowed out at the bottom, so that there is an edge. It is held so that the palm ot the hand presses against this edge, while the one part of the weight rests on the wrist, and the finger-tips touch the other end. One may lift the weight with both hands to the shoulder, and press it up and then let it down into the balance, or, which is considered better style, one may raise it directly sideways into the balance. It has to be fixed for a few seconds in the proper

THE WAY TO LIVE 89

before being released. The weights, accord- to their size and heaviness, have a width from 12 in. at the bottom.

For the two-arm balance, the weights are placed a side on the hanrl, so that the bottom and top the weights are seen. In balancing, the body must be bent backwards (which would make it easier,

which counts so many points less).

The records of this difficult performance are held the French professional athlete Vietorius, who balanced 82} lb. on the hand and 66 lb. by the

a less strictly correct style, I balanced on Feb- 1902, with both arms, dumb-bells of 90 lb. hand and 89 lb. in the left hand simul- and have even held out 110 lb. right and

lb. simultaneously, although my per form- could not be claimed as a record, seeing that it not conform exactly to the regulations.

2. Balancing keith ring weights is simpler in the btit more dilficult to execute, as the palm is downwards. The ring can, therefore, only be against the thumb (which is more or less pain- or against the finger-ends. The weight is gen- raised with slfghtly bent arms to the shoulders, held out sideways. Some prominent athletes

it straight from the floor into the balance, and, this is especially difficult, it counts higher.

The following are a lew further records in weight-

and athletic performances:

precs wiU Iwo weights.

Tü rck, Vienna, on August 29, 1899: 140 dumb-bell in the right hand, 139t lb, dumb-bell fett hand, together 2Z9J lb., lifted to shotilder

correctly pressed.

90 THE WAY TO LIVE

The same on August 29, 1899, at Vierina: 500 lb. bar-bell litted to the shoulders with both arms and piessed.

Schneider, Cologne (Germany), 1897: 100 lb.

dumb-bell in each hand, twelve times.

Wilhelm Tü rck, Vierina, on July 50, 1901: two so-called “Boli” dumb-bells, 286 lb., correct from the shoulder to above the head.

(The lift to the shoulders was done in each case in several movements. )

Press frain siffiiiq posture (both arms ).

Wilhelm Tü rck, on September 25, 1900: (sitting on a chair) bar-bell of 220 lb. four times, bar-bell of 237 lb. twice, bar-bell of 253 lb, once.

L $ ‘ng _On fü r floor and pulling bar-bell over tlte

head and press.

George Hackenschmidt (record), August 2, 1898, in Vienna, 333 lb.

Pushiri g bar-bell kehrte lying on the ftoor.

George Hackenschmidt (record), 360 lb. once

(the whole body remaining on the floor ).

Deep Price beitding without weights.

Max Danthage, Vienna (amateur), on June 4,

1899, 6, 000 times correctly within three hours.

Deep knee beiidi•9 With weight on the shoulder

(bar-bell):

H. Sell, Grossenhain ( Saxony), on January 21, 1899, 440 lb. seven times; H. P. Hensan, Copen- hageri, on March 19, 1899, 2f7 lb. sixty-five times.

Dee j-t iiee bendinp, holding a bar-bell above the head with both hands.

Gustav Wain, at Reval (Russia), on January 13,

1898, 189 lb. four times.

Deep Lnee hend, holding a weight in each hand above the head.

THE WAY TO LIVE 91

G. Ltirich, at Leipzig, on September 24, l9tXJ, 110 ring weight in each hand, once.

fitting in T ttrb ff st yte arid getting up with bar-

Hackenschmidt, performed at Siebert’s Training School at AJsleben, Germany, in 1902: holding bar-bell of 187 lb. arid get-

up, once; holding bar-bell of 110 lb. and getting times.

Pcess wills Me feet. (The athlete lies on his back raises the bar-bell on the soles of the feet. )

A German amateur, Rudolf Klar, of Leipzig, has in this manner 253 lb. twenty times.

Arthur Saxon could m§§orf a tremendous weight

his feet in this position, probably as touch as lb.

a weight (bar- or dub-bell j Ntls one ahove the IieaB, from standing posture to

This is an exercise which requires great strength skill. The Swiss professional athlete, Emile at Paris, December, 1903, performed it with

of 189 lb., which he lifted first in one to the shoulders and pressed.

Lifting a bar-bell of I § in. diameter with one hood thc floor.

This performance indicates large hands and a tre- gripping power. A Leipzig amateur thus 488 lb. ; it is true, only about 3} in. from the But there are athletes in Germany and who can lift 420 to 440 lb. with one arm

bend to erect position of the body (hang).

Lift of bar-bell th both hands (top hold) trom floor, about six inches.

This requires great strength of arms and legs,

92 THE WAY TO LIVE

especially strength of hips. When out of training, I lifted in Munith abotit 550 lb. ; How a German is said to have lifted 583 )b.

Joh›i Terry, York Bar Bell Cltib lifter; 132-pound champion of the United States, lifted 600 pounds with reverse grip until his back was straight. This is the present wprld’s record.

CHAPTER XII

TIb£ E Tzsczs roc Tnninmc

N consequenee of repeated inquiries, I would

here suggest a general classification of daily

/training, for leisured persons, invalids, etc, which iñ iay be followed or altered as indiridual eircum- puces require: —

7 a. m. —Rise, short cold rub or bath (this can be changed to tepid in winter if desired), drying preferably by exercise afterwards, btit failing this by vigorous application of a rough towel. In any event, fifteen to twenty minutes’ light exercises to follow the bath,

8 mm. —Breakfast, followed by long walk till 11 a. m.

'Il till 12 noon. —Vigorous exercices of any mind.

1: 30 p. m. —Luncheon, and if needed, one hour’s sleep to follow.

OUt

(Sundays, no exercises, but a good brisk walk or

I expect that the majority of my readers, after rusing the above tables, will exclaim: “Yes, this is

Jl very nice, and no doubt useful, but I have neither

|the time rior the money to live in this style. ”

To them, I would reply that I wished in the first

”Rstance to fay down a proper mode for training for

! 9z

94 THE WAY TO FIVE

those Physical Culture pupils whose position in life allows of their giving to it all their time for a period of a few months. If anyone should wish to excel and to become a professional athlete, he would in any case have to devote his whole time to physical culture. Again, it miyht be said that no one can continue to perform these exercises every day without “knock- ing oneself up. ” To these I would reply, try it, and you will probably decide differently afterwards. Re- member, thoit, qli, that you mitst ga slozely. Should your constitution to begin with be weak, unknown to you, this will be the means of improving it. Do not per form any exercises to excess, so as to tire yourself out. If you feel tired and exhausted, give yourself the necessary rest, and, as in everything

else, use moderation and common sense.

Now, there are a great many people needing physi- cal exercise, and wishing to Income strong, but who lack the necessary time. I allude to people who have to work the greater part of the day. These must necessarily adapt their exercises according to circumstances.

We will, in the first instance, take the class of workers who pass most of the day behind a desk or counter, or otherwise indoors in a more or less sedentary position, or whose occupation may even bring them hurrying and hurrying throu gh the streets. These people (supposing they have to be at their own particular work from 9 a. m. to 6 p. m. and only reach home at 7 p. m. ) should extend their exercises over a longer period. They might adopt the following plan:

Rise an hour before they have to leave fof work, have a short cold rub or bath, then light-weight

THE WAY TO LIVE 95

exercises as described according to muscles which specially need development, till the body dries, or if a towel be used, this should be rough and vigorously applied.

ordinary breakfast, and walk, instead of taking bus or trains, part of the way to work. In the train sit, if possible, near the open window.

p. m. —Good meal and rest.

Afterwards vigorous exercises.

p. m. —Bed-time. Keep bedroom windows wide open in snmmer.

cres trot less than eight hours stee.

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