*^**s^ 4_B.a Imprint Vol. VI. No. 72. Issued Monthly. OCTOBER, 1897. Price, 10 cents. $1.20 per Year. A m m m 4 m m ;^.r # Physical Training SlMPLIFTED Complete, Thorough and Practical The Whole Man Considered — Brain and Body. No Appar- atus required. Fully a.dapted to the needs of both sexes«^«^«^e^«^<^J*.^.^«^t5^^«^^«^t^^o^«^«3^ By Edwara B* (Udrnidn PUBLISHED BY TMt 'i^/^NSPPRB PUBLfSfflNO C9 f 2^1 BROADWAY 7SEW YQRK Entered 9> Handsomely and profusely illustrated, tlie recognized authority for standard goods, and the most complete catalogue of its kind published* Mailed free to any address. Jl. 0. Spalding m Bm. NEW YORK CHICAGO PHILADELPHIA WASHINGTON Physical Simplified Ojmplete, thorough, and practicaL The whole man considered; brain and body* No apparatus required* Fully adapted to the needs of BOTH SEXES. Bi? le^war^ B* XHHannan AUTHOR OF Physical Training ; The Care of the Body. The Voice — How to Train It, How to Care for It ; Gestures and Attitudes ; Delsarte Philosophy of Expression. How to Read, Recite and Impersonate. Prac- tical Orthoepy and Critique. PirBLISHED BY THE^- ^ ' '-*' "^-f'" AMERICAN SPORTS PUBLISHING'"?:rOMf»3«fV 241 Broadway, New York '.<)V'>*- u> \ ^^ ^ I Entered according to Act of Congress, in the year 1897, by The Amekican Spokts Publishing Co., In the office of the Librarian of Congress, at Washington. preface PHYSICAL TRAINING is one of the great religions of the hour. Anything in connection with it should be of great concern. The exercises herewith given are so arranged as to meet the needs of the young, the middle-aged, and the aged of both sexes. Yes; the aged. One is never too old to reap some benefit. I recall, with pleasure, one pupil in Washington City who began at the age of 92. Another in Phoenix, Arizona, a good, old, motherly soul, who became so enthusiastic that, after our departure, she tried to kick a little ornament dangling from the centre of the chandelier. She said that she forgot, for the time being, that she was 87 years old. This system is complete in itself, as it brings into healtliful action every joint and every muscle of the body, and all of this without the use of apparatus. Be it understood, however, that I am not opposed to heavy gymnastics, or to any form of apparatus that will give health, strength and confidence. To be so opposed would be incon- sistent, from the fact that I take all of the muscular exercises with a pair of 5-lb. iron dumb-bells ; but I have been a heavy- club performer for more than a quarter of a century, a catch- as-catch-can wrestler, and a heavy boxer ; and, paradoxical as it may seem, a teacher of " Delsarte " for twenty years. (The Delsarte system, as far as exercise is concerned, is wholly aesthetic. It is not intended to make muscle, but to iwSi^iQ supple the muscle already made ; hence should not supplant but sup- plement the heavier work.) Nevertheless, I have realized the need of the publication of a system of exercises for those who cannot spare either money or time for the benefits of the gym- nasium ; for the thousands of men and women sedentarily em- ployed ; for the schools and colleges that have no apparatus or special room in which to exercise ; hence this system, which it has been my pleasure to teach in every State and Territory, and in the Dominion of Canada. Therefore, it comes ripe from the school of experience. Vigorously yours, KDWAKD B. WARM AN. V How TO Stand. Physical Training SiMPLinED " [Multum- in Parvo." HOW TO STAND The first essential is to obtain the correct carriage of the body; the next to retain it. This is important, not only as a matter of grace, but as a matter of health. Carry your heart high is metaphorical ; but to carry your stomach high is practical. In order to obtain the correct carriage of the body one must learn hoiu to stand. The weight of the body should be over the centre of the feet, about equally divided between the heel and the ball of the foot. To obtain this position, stand against the wall, first touching the heels, then as much of the body as possible, drawing back the head to the wall, with the chin drawn slightly in. You will observe that the chest is expanded and in a firm position mus- cularly, thereby enabling you to retain the chest position inde- pendently of the breath. This is only a means to an end ; it is the first step towards securing correct position. Sway the entire body from the wall without moving the feet, moving no joint but the ankle joint. Thus it will be seen that the correct position consists of an active (firm) chest, abdomen drawn back, weight of the body off the heels, body erect. If one is inclined to corpulency he is sure to sway back sink the chest and protrude the abdomen — just the reverse of a correct position. PHYSICAL TRAINING SIMPLIFIED. HOW TO WALK The tendency is to allow the body to settle, thus making the legs do all the work. The chest should have the appea^'ance of leading (the abdomen, .never); the ball and the heel of the foot striking as nearly as possible simultaneously. When having swayed from the wall, take a few steps, as if the first impulse came from the chest — onward and upward. You will observe a buoyancy and a lightness of step probably never before experienced. It will take but a short time until it will become a second nature, and you will feel uncomfortable in any other than a correct position. HOW TO SIT Strange ! Does not every one know how to sit? No; not for health and strength. If you doubt this, watch the children at school, the clerk at his desk, or anyone at the tal)le during meals. The'chair is too close to the desk or table, thus oblig- ing the person to lean over until his spinal column is curved foward and his vital organs — heart, stomach and liver — are crowded. Indigestion, torpid liver, irregular heart action, head- ache, etc., etc., are sure to result. Sit as far back in the chair as you can unthout allo7ving yotir hack to touch the chair back ; the spinal column as erect as when standing in a correct position. This will give you support for the base of the spinal column, and will allow your body to be as freely pivoted from the hips when sitting as it should be from the ankles when standing. Also, see to it that your chair is not too close to the desk or table. HOW TO REST How few persons know how to rest. Sitting is not always the equivalent of resting. If you want to rest thoroughly you must let go', let go mentally as well as physically; rest head, hand, foot, the entire being. If you rest easier and more satisfactorily PHYSICAL TRAINING SIMPLIFIED. 7 by leaning Lack in the chair, then lean hack and drive dull care to the winds. If you become tired in reading or writing or studying ; if the brain seems to lose its activity, its quickness of perception, its power of comprehension, there is nothing so good as some form of exercise — such as rising on the toes about forty or fifty times, slowly. This will draw the blood from the brain to supply the muscles ; new blood will take its place, new tissue will ])e formed and the result will be increased brain activity with no ill results. The best rest, however, for body and brain, especially the nerves, is the rest that should be taken by every one directly after the noon meal. SLEEPING AT WILL This is the Spanish sicsla. With the Spaniards and the Mexicans it is a necessity in their warm countries. It should be a necessity with every business man in our Northern countries. Instead of the Spaniard's two or more hours we need but fifteen minutes. Any one should have so thorough discipline over self that he can go to sleep — or have sleep come to him — within two minutes. This is done by a process of SELF MAGNETIZING In order not to crowd the digestive organs, do not lie down after a hearty meal. Sit in an easy chair, one in which there is a rest for the head ; or, any chair with a high enough back against which the head may rest. Tip the chair back, slightly. Place the feet on a chair as high or a trifle higher than the one upon which you are sitting. Cross the limits at the ankles. Close the hands by putting finger betv/een fingers interlacing, and the ends of the fleshy part of the thumbs together. Close the eyes. Breathe deeply. Think of nothing but the slow, meas- ured breathing. You will be asleep in two minutes. Not the 8 PHYSICAL 'I'RAINING SIMI'LIFIED. first time you try it, probably, but after a very few trials. Charge your mind with awakening in fifteen minutes. You can depend on it. ACTIVE CHEST An active chest is essential for correct breathing and perfect health. By an active chest I mean that the upper chest should be raised and fixed, independently of the breathing; fixed, as firm, as immovable as a wall, as far as involuntary breathing is concerned; fixed, even in voluntary breathing; fixed, in the most violent or vigorous physical or vocal exercises. Place the hands upon the upper chest and allow the chest to become passive; to sink, as when that all-gone feeling some- times comes to you. Then raise the chest by the actioji of the muscles, not by an inhalation. You will soon discover how much muscular exercise (as well as thought) is required to keep your chest active without special effort and special thought at «•// times. This, too, must become a second nature. Do not go to the extreme and thereby invite iattention to the disproportion and rigidity. BREATHING Do not breathe through the lips. A dog breathes through the lips, but he holds a license from nature. Correct breathing depends upon correct position. Stand erect, inclining the body slightly forward rather than back- ward. Do not bend the body, but incline it from the ankle; remove and avoid all rigidity; keep an active chest (raised and fixed); draw back the knees, hips and abdomen; throw the weight of the body toward and nearly over the ball of the foot; so much so that while still resting upon the heels the weight is so light thereon that one's fingers would not be hurt if placed underneath. PHYSICAL TRAINING SIMPLIFIED. g DIAPHRAGMATIC BREATHING This includes the abdominal, costal and dorsal breathing; that is, front, side and back. Each of these it is necessary to to treat separately. In the following breathing exercises there should be no move- ment of the body except that caused by the action of the dia- phragm and the waist muscles. Keep the upper chest raised zxiA fixed; that is, put it there by a wz/j^M/ar movement (not by inhalation) and hold it there as if to receive a blow thereon. This position of the chest is of the utmost importance ; hence, so constantly kept before the mind of the pupil, hoping thereby to get its importance into the mind and have it remain there. ABDOMINAL BREATHING Inasmuch as the term is misleading, a word of explanation may prove helpful. Serious results have followed the practice of abdominal breathing, as it is generally understood. The abdomen does not breathe, the chest does not breathe, yet we have abdominal breathing and chest breathing. Correct abdominal breathing is a healthful and invigorating exercise ; for, in the contraction of the diaphragm, it presses upon the stomach and liver, which lie directly underneath. This movement upon the stomach is a promoter of good diges- tion. The term "abdominal breathing" derives its name from the foward movement of the abdomen during inspiration. Stand in a correct position. (By this time correct position should be almost, if not entirely, a second nature.) Place the tips of the fingers directly over the centre of the waist line. Take a deep inhalation through the nostrils very slowly. Keep the upper chest raised and fixed. There should be little or no movement below where the fingers are placed. It is not necessary, nor is it best, that the lower walls of the abdomen should move. The instant you begin to take the breath, you should feel a perceptible forward movement against your fingers. Inhale slowly, then check the diaphragm when 10 PHYSICAL TRAINING SIMPLIFIED. the lungs are full, hold the diaphragm quiet a moment, then exhale slowly. Abdominal Breathing — Place hands ; inhale ; check dia- phragm ; exhale slowly. XoTE — Three times will suffice for class work ; for individual work, each one must be guided by his own judgment. COSTAL BREATHING Stand in a correct position. Place the backs of the fingers against the lower ribs. Take a deep inhalation through the nostrils, very slowly. Keep the upper chest raised and nxed. The instant you begin to take the breath you should feel a perceptible sidewise movement against your fingers. Costal Breathing — Place hands; inhale; check diaphragm; exhale slowly. Note — Three times will suffice for class work ; for individual work each one must be guided by his own judgment. DORSAL BREATHING Stand in a correct position; chest active. Place the thumbs against each side of the base of the spinal column, keep them there by firm pressure, take a deep inhalation through the nostrils, very slowly. The instant you begin to take the breath you should feel a perceptible outward movement against the thumbs. Doi'sal Breathing — Place hands; inhale; check diaphragm; exhale slowly. Note — Three times will suffice for class work; for individual work, each one must be guided by his own judgment. BELT BREATHING The combination of the abdominal, intercostal and dorsal "bri-'athi'iig Constitutes what I term Belt Breathings ■ -> ■■•!*/. Abdominal Breathing. Intercostal Dreai hing. 12 PHYSICAL TRAINING SIMPLIFIED. Stand in a correct position ; active chest. Place the hands in position to span as much of the waist as possible. Take a deep inhalation through the nostrils, very slowly. The instant you begin to take the breath you should feel an expansion of the entire M^aist. Draw around your waist an imaginary elastic belt. Try to burst it on all sides equally. Practice each of the three styles of breathing separately and often. By so doing, the belt bt'eathitig, which should be the gene?-a I xnode. of breath- ing, will become the stronger. Belt Breathing — Place hands; inhale; check diaphragm; exhale slowly. Note — Three times will suffice for class ^noxV; iox individual work, each one must be guided by his own judgment. CHEST EXPANDER Place the arms at the side, as shown in the illustration. Raise the hands slowly up and forward until they pass above the face, and then they should meet, palms toward the face, little fingers touching. Raise the elbows (without raising the hands) until the ends of the middle fingers touch. Turn the palms of the hands downward, end of middle fingers still touching, elbows spread still farther apart. Turn the hands over, palms upward, ends of middle fingers still touching. (All of this is merely prepar- ation for the necessary expansion of the chest.) Now close both hands firmly; and (with a movement as of stretching, the elbows leading) draw the arms baCk as far as possible — slowly — and then down to the sides, as in the position when starting. See that the wrists are tinbent and that the palf/is of the hands are iwrned from the body, and the forearm snug against the upper arm. After learning the movement, take a deep inhalation, and hold it from the time you place the arms in position until they return to position a second time. Make each exhalation as complete as possible, that the fol- lowing inlialatioji may expand every air cell. Dorsal Breathing, Belt Breathing. 14 PHYSICAL TRAINING SIMPLIFIED. Chest Expander — Place hands; inhale; forward — back; for- ward — back; exhale. Chest Expander. Note — For class work three times is sufficient; for individ- ual work, each one must be his own guide. SHOULDER BRACE Place the arms at side, as shown in the illustration. Extend the arms forward in a horizontal and parallel position, the muscles relaxed, hands open, palms downward. Slowly raise the hands, close them firmly. Draw the arms back slowly, the elbows leading. Keep the elbows up until they have passed back as far as possible. (During all this time the arms will be gradually closing.) Then slowly lower PHYSICAL TRAININCx SIMPLIFIED. 15 the elbows slightly, allowing the closed hands to turn, with fingers upward, but .with hands still closed, the little fingers pressing against the ribs, wt'isis unbent. After learning the movement, take a deep inhalation, and hold it from the time you place the arms in position until they return to position the second time. Make each exhalation as complete as possible, that the following inhalation may expand every air cell. Shoulder Brace. Shotilder Brace — Place hands; inhale; forward — back; for- ward — back; exhale. Note — For r/czj-x work three times is sufficient; for individ- ual work, each one must be his own guide. FREEDOM OF JOINTS Health, strength and grace are all dependent, to a certain extent, 'upon the'freedom of the joints. ■ ■ l6 PHYSICAL TRAINING SIMPLIFIED. These are simple, yet effective. If exercised every day, regularly and judiciously, stiffness of joints and rheumatism of the joints would be unknown. FINGERS Place the arms at the side. Raise the forearms in front until the hands are somewhat higher than the elbows. Keep the elbows against the side. Put sufficient force in the fore- arm_s and hands to differentiate and devitalize the fingers while thrusting the hands up and down continuously. Fingers. Fingers — Place hands; thrust, rest; thrust, rest; thrust, rest. Note — Continue the thrusting for a few seconds only, then rest a moment. Then again and again. PHYSICAL TRAINING SIMPLIFIED. 17 WRISTS Exercise I. Place the arms at the side. Raise the forearms in front until at right angles with the upper arms. Put sufficient force in the forearms to move the hands from side to side, while keep- ing the elbows comparatively quiet. Wrists. — Exercise I. Wrists — Place hands; side to side; rest. Note — Continue the movement for a few seconds only, then rest a moment. Th^n again and again. Exercise II. Place the arms at the side. Raise the forearms in front until at right angles with the upper arms. Put sufficient force in the forearms to move the hands tij> and do7vn, while keeping the elbows comparatively quiet. I8 PHYSICAL TRAINING SIMPLIFIED. Wrists. — Exercise II. Wrists. — Exercise III. Wrists — Place hands; up and down; rest. Note — Continue the movement for a few seconds only, then rest a moment. Then again and again. Exercise III. Place the arms at the side. Raise the forearms in front until at right angles with the upper arms. Put sufficient force in the forearms to whirl the arms inward, thus causing a rotary movement of the hands, Wi'ists — Place hands; whirl inward; rest. Note — Continue the movement for a few seconds only, then rest a moment. Then again and again. Exercise IV. Place the arms at the side. Raise the forearms in front until at ri^ht angles \vith the' upper afms^ Pu'f sufficient force in the PHYSICAL TRAINING SIMPLIFIKD. 19 forearms to Avhirl the hands oiitzvard, thus causing a rotary movement of the hands. Wrists. — Exp:rcise IV. Wrists — Place hands; whirl outward; rest. Note — Continue the movement for a few seconds only, then rest a moment. Then again and again. ,. ELBOWS Exercise I. Place the left hand to the side, the arm akimbo. Bend the body to the left, at the same time raising the right arm until the elbow is about even with the shoulder. Put sufficient force in the upper arm to swing the forearm and hand backward and forward. There should be no life, apparently, in the forearm^ i0 PHYSICAL TRAINING SIMPLIFIED. Elbows. — Exercise I. Elbows. — Exercise II. Elbows — Left arm akimbo; place right arm; forward and back; rest. Note — Continue the movement for a few seconds only, then rest a moment. Then again and again. Exercise II. Place the right hand to the side, the arip akimbo. Bend the body to the right, at the same time raising the left arm until the elbow is about even with the shoulder. Put sufficient force in the upper arm to swing the forearm and hand backward and forward. There should be no life, apparently, in the forearm. Elbows — Right arm akimbo; place left arm; forward and back; rest. Note — Continue the movement for a few seconds only, then rest a moment. Then again and again. PHYSICAL TKAIMNd SIMI'LIKIED. 21 SHOULDERS Exercise I. Allow both arms to hang apparently lifeless from the should- ers. Put sufficient force in the chest and shoulders to twist the body quickly to the left. This must be d < » {ijii Shoulders. — Exercise I. Shouldeis — Impulse to the left; rest. Note — Repeat each impulse when the arms cease swaying. Exercise II. Allow both arms to hang apparently lifeless from the shoul- ders. Put sufficient force in the chest and shoulders to twist 22 PHYSICAL TRAINING SIMPLIFIED. the TDody quickly la the right. This must be done by oile impulse. Allow both arms to sway freely, but bring the body / / ShouleUers.— Exercise II. back to position. Do not repeat the impulse until the arms cease swaying. Shoulders — Impulse to the right; rest. Note — Repeat each impulse when the arms cease swaying. NECK exercise I. The benefits derived from the neck exercises are two-fold: first, the freedoiti of the joints; second, the developing and strengthening of the muscles of the neck, and, at the same i'&&%^4>&z'erikg the scrawny neck (especially the scare-crow PHYSICAL TRAINING SIMPLIFIED. 2S bone) with good solid flesh. In order to accomplish this it is necessary to go beyond the devitalizing exercises, usually given, for this purpose by teachers of the Delsarte aesthetic exercises. Slowly bow the head forward and downward as far as pos- sible, stretching the neck muscles tothe utmost without yield- ing the slighest at the waist muscles; that is, without swaying. Raise the head slowly, and as slowly bow it as far back and down as possible. These exercises must not be done in a careless, listless man- ner, but with d^ purpose underneath. Avoid jerkiness. Neck. — Exercise I. Neck — Forward, raise; backward, raise. Note — Three times each way will suffice for class work. Exercise II. Slowly lower the head, sidewise toward the left shoulder* 24 PHYSICAL TRAIMNG SIMPLIFIED. Stretching the muscles to the utmost. Do not allow the body to sway or bend, nor the head to turn, nor the shoulder to rise. Raise the head slowly, and as slowly lower it sidewise toward the right shoulder. Do not allow the body to sway or bend, nor the head to turn, nor the shoulder to rise. Neck. — Exercise II. Neck — Left, raise; right, raise. Note — Three times each way will- suffice for class work. Exercise III. Have the head perfectly poised, then slowly turn it to the left until, if possible, a perfect profile is formed. Keep the head erect and the body immovable. Then as slowly turn the head back to the front position, then to the i'ight until, if pos- sible, a perfect profile io ft^irmed. Keep the head perfectly poised. ' . PHYSICAL TRAINING SIMPLIFIED. 25 The question may be asked concerning the rotary movement of the head. I have discarded it since using the stretching instead of the devitalizing exercises of the neck. TURN TURN Neck — Exercise III. JSleck — Left, turn, front; riglit, turn, front. Note — Three times each way will suffice for class work. HIPS Exercise I. Stand erect, with the weight of the body on the left foot. ra7i< with the right foot by first drawing it far back, then bringing it forward by raising the knee as high as possible and pushing the foot forward until the leg is fully extended. The position of the leg at this juncture should be very niucli that of the leg of a thoroughbred trotter just as the foot seems eager lill'S. — EXI'KCISE.I jjxps. —Exercise II. 28 PHYSICAL TRAINING SIMPLIFIED. to grasp the turf. Strike the ball of the foot and bring the leg back to position, and continue the paMdng without halting at the starting point. v^//— Settle on left foot; paw right; rest. Note — This exercise should be continued for a number of seconds each time. If at first there is difficulty in balancing, place the left hand on a chair or desk. Exercise II. Stand erect, with the weight of the body on the right foot. PaiJ^ with the left foot by first drawing it far back, then bring- ing it forward by raising the knee as high as possible and push- ing the foot forward until the leg is fully extended. Strike the ball of the foot and bring the leg back to position, and continue the pawing without halting at the starting point. After practising vigorously for a short time with both legs, place the hands on the hips, walk a few steps and note the almost immediate benefit. One can hardly realize that so little exercise can produce so good results. ..Hip—'^^X.XXQ. on right foot; paw left; rest. Note — This exercise should be continued for a number of seconds each time. In class work, the teacher should use his or her discretion as to, the number of times. KNEES Exercise I. Stand erect, with the weight of the body on the left foot. Raise the right knee until the calf of the leg touches the thigh. Place the foot to the floor quickly but noiselessly. Knee — Settle on left foot; right; up, down. Note — Continue this exercise for a number of seconds. In class work, the teacher should use his or her discretion as to the number of times. Knees, — Exercise I. Knees. — Exercise II. 30 - PHYSICAL TRAINING SIMPLIFIED. Exercise II. Stand erect, Avith the weight of the body on the right foot. Raise the left knee until the calf of the leg touches the thigh. Place the foot to the floor quickly but noiselessly. Knee — Settle on right foot; left; up, down. Note — Continue this exercise a number of seconds. In class work, the teacher should use his or her discretion as to the number of times. ANKLES V . Exercise I. Staiid erect, with the weight of the body on the left foot. Raise the right foot from the floor, and put sufficient strength in the leg to shake, the foot. If found difficult at first, work the "foot up and down and sidewise until some freedom of the ankle joint is secured. Ankle — Settle on left foot; right; shake; rest. ,. Note — Continue each time for a few seconds. Exercise II. Stand erect, the weight of the body on the right foot. Raise the:/^/'/ foot from the floor, and put sufficient strength in the leg to shake the foot. If found difficult at first, work the foot up and down and sidewise until some freedom of the ankle joint is secured. Ankle- — Settle on right foot; left; shake; rest. Note — Continue each time for a few seconds. A WORD ABOUT THE MUSCLES Not only is it necessary that QXtry joint of the body should be exercised daily in order to keep them in perfect condition, but every muscle of the body should receive the same careful attention, that they, too, may be brought into healthful action each day. Ankles. — Exercise I. Anki.es. — Exercise II. 32 PHYSICAL TRAINING SIMPLIFIED. I do not mean by this that every ;;//;/?//XERCISE I. There are two special exercises also for the upper arms: The first for the biceps and the triceps; the lifting and the strikijig xi\\x%Q\Q.%. These develop the arm front and back and give it a shapely and graceful appearance when viewed from the side. Upper Arms. — Exercise I. Extend the arms full length at the side, horizontally, palms up. Close the hands, as if firmly grasping a dumb-bell. Bring the hands in vigorously toward the shoulders, without lowering :'.c elbows or bending the wrists. Then strike them out to the rHVUCAl, IKAINIM IMI'IIKIF.l). Starting point; at first, carefully, until )uu know the strenL;lh of your elbow joints, then vigorously, as if striking at an object. Upper Arms — Extend; in, out (ten times each). Note — For special or individual work, from twenty-five to fifty times. Exercise II. This second exercise of the upper arms is to develop the space on the outer side of the arm between the elbow and shoulder that is so often lacking in otherwise well developed arms. This lack of development is especially noticeable when viewing the arm from the front or back. Upper Arms. — Exk.rcise II. Extend the arms full length at the side, horizontally, palms down, hands closed. Turn the hands over as far as possible to the right, then to the left. Do not lower the arms; keep them extended. This movement -will affect the whole arm and shoulder. Grasp an imaginary dumb-bell. Upper Arms — Extend; turn; right, left (ten tim&s each). Note— Simple as this appears, I know of no exercise more tiresome, if rightly done. For special or individual work, twenty times will suffice. 36 PHYSICAL TRAINING SIMPLIFIED. CALVES "What the forearm is to the M'hole arm, the calf is to the whole leg; the same holds with the upper arm and the thighs. Walking develops the back of the calf; bicycle riding the outer portion of the calf. This exercise develops the whole calf, especially the inner-upper portion which, most of all, gives it the desired shapeliness. When the calf of th€ limb is viewed from the side only, we cannot say it is shapely; not until viewed from the front or back. Rise on the balls of the feet as far toward the toes as pos- sible. Keep the body erect. Raise the heels as far as possible from the floor. Poise a few seconds, then allow the heels to touch the floor without sinking heavily upon them or allowing the body to sway forward or backward. Also, walk on the toes. N. B. — A cure for insomnia, a relief at any titne to the over- ivorked or zveary brain. Get up from your desk when tired and try it. Calves — Rise slowly; up, down (ten times each). Note — For special needs, from twenty-five to fifty times. ^ THIGHS The elasticity of one's step depends almost entirely upon the thigh muscles, and not, as is generally supposed, upon the calf muscles. Stand erect. Settle the body quickly by bending the knees and lifting the heels from the floor, the entire weight of the body being upon the balls of the feet. Keep the upper por- tion of the body as erect as possible, even when sitting. Rise quickly. After learning to keep your balance when in the sitting pos- ture, jump about a number of times without rising to position. Calve' Thighs. 38 PHYSICAL 'JKAININCi SJMl'l.lKIK There is no exercise to compare with this for stretching anu developing the thigh muscles. Thighs — Sit; rise (only five times each at first). Then jump v^'hile sitting. Note — For special work, not less than twenty-five times. SHOULDERS AND CHEST Exercise I. There are four special exercises, three of which can be given with or without apparatus. Shoulders and Chest. — Exercise I. Stand erect, the arms pendent. Grasp an imaginary dumb- bell and turn the arms to the right until the palms of the hanrls PHYSICAL TRAINING SIMPLIFIED. 39 are from the body, the back of the hands touching the limbs. Extend the arms outward and up until the closed hands touch above the head — as far above as possible. Bring the hands back to the sides of the body with the arms still extended. Imagine you are lifting heavy dumb-bells, thus requiring the movement to be slow and as with effort. Lower them as if heavy and needing effort to meet the resistance. Shoulders and Chest — Arms side; turn; up; down (ten times each). Note — For special work, not less than twenty times. Exercise II. Stand erect, arms pendent. Bring the hands up straight at the side, arms fully extended, until the hands and arms are about on a level with the shoulders. Grasp an imaginary dumb-])ell in each hand, the dumb-bell being held upriglit. Bring the hands forward directly in front, arms fully extended; Shoulders and Chest. — Exercise IT. touch the closed hands, and llicrn sIo\\*ly return them to posi- tion and as far back as possible without lozvering the hands beneath the level of the shoulders. Allow the body to su ay 40 PHYSICAL TRAINING SIMPLIFIED. from the ankle joints, but not to bend from the waist. Do not allow a forward movement of the head; that is, in advance of the body. Shoulders and Chest — Arms side; up; front; back (ten times each). Note — For special work, not less than twenty times. Exercise III, Extend the right arm forward. Grasp an imaginary dumb- bell or Indian club and sweep it down toward the floor close Shoulders and Chest. — Exercise III. to not bend the body lohen straightening the a7'?ns. This exercise is excellent also for the tricep (the striking muscle). Shoulders and Chest — Chair; hands; feet; down; up (three times). Note — This is a very difiicult exercise if done correctly; that is, not bending the body. For class work, from three to live times; individual work, from ten to fifteen times. NECK Special exercises for the neck muscles are given on page 22. In the exercises given for llie freedom niul suppleness of the neck joint, they have been gi\ en with a \ lew of exercising {lie /Nitscles at the same time; hence, not necessary to repeat here. V/AIST, SIDES, BACK AND ABDOMEN HEART— STOMACH— LIVER In order to habitually carry the Ailal oigans — heart, stomach and liver, especially the sttMiiach — in the correct position for h ;iltli, the muscles siirronnding these organs shouJd receive special altenli;>n. There are no better exercise ■; to secure the needed results than the three which I designate as Bowing. Bending, Twisting. All of these have been taught and practised for years, but PHYSICAL TRAINING SlMr'LlFIEL). 415 not witli a view to any special purpose ; hence, have not pro. duced the needed results. So valuable are these three exer- cises in the i7<5taining and retaining of health that they should* //-^cede and j/z.-ceed all others; in fact, they are of so great importance they could j/z/ivsede all others. They care for that portion of tlie body almost wholly neglected by the aver- age gymnast — the health of the vital centres. If the demand of the imiscles that u>aste exceeds the vital sup- ply, no matter how strong the nniscles are, impairment of health is inevitable. Before beginning these exercises, a word, by way of encour- agement, to show the benefits to be derived therefrom. SPECIAL BENEFITS First — A friendly relationship between the heart, stomach and liver. Second — Retaining one's youthful spirits while growing old gracefully. Third — Retaining one's suppleness, even to and past three score and ten. Fourth — Preventing the bent and rigid form so common to old age. Fifth — Preventing and curing obesity; burning out the adi- pose tissue, and giving healthy, solid fiesh instead. Sixth — Adding years to one's life and life to one's years. BOWING Stand erect. Place the hands on the hips. Raise the chest niuscularly. Draw the hips and abdomen back as you bend the body forward slowly and as low as possible — so low that you feel a strong tension of the muscles on the back part of the legs. Keep the head up sufficiently to prevent an excess of blood in the head. Do not bend the knees. Rise slowly to position and bend the body backward, bend- ing tlie knees in order to prevent an undue strain that uiigiil 44 PHYSICAL training; simplifikd. possibly cause rupture. Keep your balance, even though you raise the heels from the floor. After learning the position of the body — a few times' practice will suffice — instead of keeping the liands on the hips, raise them high above the head, as the chest and abdomen are lifted thereby. Swing the extended arms backward over the head, swaying the body as you go back, bend the knees slightly, and P^' serving this caution the head will not turn in advance of the body. When turned as fa.; as possible to the left, turn back slowly to position; then as far to the j-ight as possible, keeping the feet solid upon the floor, not allowing them to turn when the body turns. This exercise, especially the turning to the right, is known to thousands of my pupils as PHYSICAL TRAINING SIMPLIFIF.I). 47 THE LIVER SQUEEZER This is the simplest, the most efficacious, the least expensive remedy for a torpid liver that was ever given to the public. Try it, also, when you have a bilious headache. Because you feel the least like exercising is no indication that exercise should not be taken. TURN URN Twisting or *• Liver Squeezer." Exercise, proper exercise, will rest you when ordinarily tired, if not too much exhausted. When one is tired it is seldom that he is tired all over. If this be true then one set of muscles has been overworked. Rest them by working some other set. When tired walking, run a little while. When the brain is tired work the body. This matter of resting by changing the mode of work I saw exemplified by some workmen employed in a large foundry in Chicago. I had occasion to pass them every day during the 48 PHYSICAL TRAIMNC SIM 1*1,1 FIEI). noon hour. The noon meal liad heen eaten. Many of the workmen were resting tliemselves (after their Laborious work of the morning) by playing ball, and that most vigorously. Liver Squeezer — Turn; left; right (five times). Note — For special or individual work, not less than ten times each way. STATIONARY RUNNING Running, or some form of exercise requiring deeper and fuller breathing than is obtained by walking, should be indulged in daily. It is not convenient to practice running on the crowded thoroughfares of our large cities. We might be running for health and pleasure, and get just the opposite. The liability to arouse suspicion would also be a barrier to such a form of exercise. But we can obviate that difficulty by stationary running. Incline the body forward as if starting to run, a race. Close the hands and place them on the chest to keep it active and to keep the arms from swaying. Close the mouth and keep it closed. Run, but do not m n'e out of the position in which you are standing. Begin slowly, increase the speed, then more slowly again at the finish. Stand in the open, moving air, if possible, if not, by an open window. Rtinning — Go; halt (fifty steps). Note — Count (mentally) each step as the foot touches the floor. For special work, the running should be from 200 to 500 steps. THAT TIRED FEELING IN THE SMALL OF THE BACK Have you ever had it? Did you ever find any special exer- cise that would relieve it? Well, heie is one. Stand erect, the weight of the body ecpially divided over boi^- feet. Place your hands on the hips. Make yourself as PHYSICAL TRAIMNCr SI MPl.I KI Kl >. 49 tall as possihle from tlie clust, l)iil do not lift the Ictt from the floor, even to the extent of slightly raising; tlie heels. Reverse the natural order of the position of the feet; that is, instead of the heels together and the toes turned out. put the toes together and separate the heels. Slowly, first \\ilh tlie one foot then with the other, separate the heels as far apart as possible, keeping the toes of the shoes touching. Keep the body well up. Sniall f the Back — Place hands; toes; tall; separate heels. Note — Once should give instant relief. HOBBY HORSE Every one rides a hol)loi/ld not if they devoted ten minutes morning and afternoon to giving the pupils this series of exercises — they will, before going home, ascend and descend the stairs many times for the purpose of resting. THE RIGHT WAY There are three special points to observe: Fi7-st — Touch only the ball of the foot to the step in passing either up or down. The planting of the whole foot upon the step and heavily striking the heel is in direct violation of the physiological principle concerning the jarring of the brain, the cerebellum. Second — Incline the body forward, but do not betid it at the waist. Keep the chest active, and thus avoid stoojnng and interference with the breathing. Third — Keep the month shut. (Very difficult, especially if two or more persons are together.) See that every inhalation is diaphragmatic, not clavicular. Avoid talking when ascending, and especially 7ohen reaching the top of the stairs. Do not puff out the little breath that is left. The mouth shoulil ;/.'/ be opened under any consideration PHYSICAL TRAIMNC, SIMPLIFIED. 5I until the breathing is norma/. If the breathing is full and deep and labored, there is all the more need of keeping the mouth closed until the heart and lungs have resumed their normal condition. By observing this last caution One will also be bene^ted vocally by the increase of volume and by reson- ance. In descending the stairs the body should be erect* Ben<' only the knee joint, touch only the ball of the foot, desct- nd lightly, gracefully, noiselessly, yet firmly. Just a word in conclusion. In order to reap the richest har- vest from the foregoing series, one must exercise regularly every day. Do it as a religious duty. Be as regular in your exercises as you are in your devotions — no; as regular as you ought to be. WHEN TO EXERCISE Never allow a morning of your life to pass without taking the bowing exercise fifty times. Take the joint exercises in the morning and the muscle exercises at night just before retiring. Always take the special exercises (such as rising on the toes, etc.) directly after any long-continued mental eflort. Midway between breakfast and the noon hour is the best time, physically considered, for any form of vigorous exercise. Follow the morning and evening exercises with a sponge or hand bath of cold water, if you have sufficient vitality for reac- tion; if not, lukewarm water. Do not allow yourself to get chilled when bathing. Put a handful of salt in the bowl of water; it will strengthen and invigorate you and prevent your catching cold — or the cold catching you. Last, but not least of all, if you wish the body to be a tit temple for the indwelling of the soul, three things observe with care — zuhat you eat, what you drink, xvhat you think. y^¥¥¥ ^¥¥^¥^¥¥¥¥¥¥¥¥¥¥¥¥¥¥¥¥^¥¥¥¥¥'^ ,*1 Spalding's ebc$t aici0bt$ FORHOME^ EXERCISING \JO apparatus foi ing covers th home exercis- field so ihor- Spalding Chest oughly as tlie Weights. No instructions are necessary, and by simply follow- ing the chart furnished with each machine all the muscles of the body may be easily and pleasantly exercised and with sufficient vari- ations in the movements to relieve it of monotony. No. 7. With Cross P,ar and Double Handles for two-handed exercises. Especially adapted to small rooms. 15 lb. weights, japan finish, No. 6. Our No. 6 Chest Weight is the same as our No. Centre Arm Adjustment; 161b. weights, japan finish, No. 5. Japan Finish, 16 11). weights No. 5A. Nickel-plated trimmings, 16 1b. weights, . , $7.50 without the . . $10.00 . . 15.00 . . 18.00 :h permits of The No. 5 machine has the Centre Arm Adjustment all the lower as well as the direct and upper chest movements. The various changes are made by raising or lowering the centre arm, requir- ing but a few seconds to do it, and practically combines in one machine a complete gymnasium. Conlplete Catalogue of Fall and Winter Sports Mailed Free. New York Philadelphia fl. 6. Spalding $f Bm Chicago Washington 4! * -:& '.^ ^ ^ ^ ^ i^ ^ i^ ."^ ^ ijj ^ * * * SPALDING'S INDIAN CLUBS. * Our Trade Mark Indian Clubs are of selected material and perfect in shape. They are finely polished, with ebonite centre band and gilt stripe top and bottom. ^ Each pair wrapped in paper bag. ^ TRADE HARK CLUBS. * Weight. 1=2 pound, 3-4 Per Pair. $ .40 .45 .50 .60 .70 .75 .80 1. 00 1.25 1 1-2 *« 2 2 1-2 '* 3 4 5 WOOD DUHB BELLS Our Trade Maik Bells are made of selected material, ^ neatly decorated, well finished and of perfect balance. ^ Weight. Per Pair. ^ 1=4 pound, 1=2 3=4 2 3 4 Our complete Catalogue for all Athletic Spo ts, Uniforms and Gym nasiuni Goods mailed free to any address A. Q. SPALDING & BROS., $ .35 '« ^ .35 ^ .45 ^ .50 ^ .60 m .65 ^ .85 * 1.00 ¥ Gym- * NEW YORK. CHICAGO. PHILADELPHIA. * ^ ^ ^ ^ itt ii^ ^ THE 5F/1LDINQ A practical, simple and efficient Home Exerciser, and one specially adapted for ladies and children, but at the same time can be profitably used by the strongest athlete. It is readily attached to door frame, window casing or any convenient place in room ; is absolutely noiseless and takes up very little space. A hook top and bottom is all that is required to suspend it, and it can bo quickly removed when not in use, and as readily replaced. The variety of exercise this little apparatus is capable of is simple endless, jind permits of the uniform development of the muscles instead of the uneven one so common to all the usual home exereises. Our Manual No, 29, on Physical Culture (price, postpaid, 10 cents), will give many valuable hints as to the most beneficial exercises, and by simply reversing the apparatus, all the lower movements shown may be adapted to this outfit No. I . Single strength elastic cords , $ | ,00 No. 2. Double strength clastic cords 2.00 Our complete Illustrated Catalogue of all athletic sports, uniforms and gymnasium goods for home use mailed free to any address. A. Q. SPALDING & BROS., NEW YORK. CHICAQO. PHItADELPHIA. (Mini Htbletic Sweaters Our " Highest Quality " Sweaters are made of the very finest Australian lamb's wool and are exceed- ingly soft and pleasant to %\ear. They are full fash- ioned to body and arms and V ithout seams of any kind. ^^ e call special attention to the" Intercollegiate" grade, which were originally made by special order f(jr the Yale foot ball eleven and are now exclusively used by all Intercollegiate players. They are considerably heavier than the heaviest sweater ever knitted and cannot be furnished by any other maker, as we have exclusive control of this special weight. The various grades in our "Highest Quality" Sweaters are identical in quality and finish, the difference in price being due entirely to variations in weight. Colors: White, Navy Blue, Black and Maroon. No. A. "Intercollegiate," No. B. Heavy weight, No. C. Standard weitrht, ^p:::;!,, $7,00 500 4.50 Complete Catalogue of Athletic Uniforms and all other requisites for Jndoc and Outdoor Sports mailed free to any address. A. G. SPALDING «fe BROS. New York Chicago Philadelphia Washington f ^ Hnatoinical SabMe 1 THE phenom- enal success (f the Christy i^addle should bt is greatest en- dorsement, li has fully met the universal de- mand for a hygi- enic saddle built on true anatomi- cal principles, and has received the endorsement of thousands of jihysicians tliroughout the country, Mho have bought it for their own use and recommended it to their patients. The Christy Saddle is made with flat and spiral springs. For women riders we especially recommend the latter and shall always supply it unless otherwise ordered. For thf sc M ho desire a more rigid seat we have continued the Flat Spring model, which has given the best of satisfac- tion to the ma- jority of riders Women's Viii^&#' ^^'^^^ prefer that Saddle VW ^^yle. Men's Saddle Handsome Booklet, ^ Bicycle Saddles, from a Physician's Stand- point," mailed free. « A. G. SPALDING & BROS. '%j New York Chicago Philadelphia 'Washington The** I A pi IIV" FR'CTFON ROWING MACHINE The smallest, simplest and most practical Rowing Machine yet intro- Huced. The means used to produce a resistance is a simple friction clutch, which takes instant hold at the commencement of the stroke and holds the pressure till its completion, but instantly releasing it, precisely as In a boat. It Is quickly taken apart without loosening any bolts or screws, and can be set away in a closet or put under the bed, occupying but a small space— a most valuable feature for home use. Each machine is adjustable to any amount of friction and has an indicator so graduated that one revolution is equivalent to 100 strokes, or one-third of a mile, based on Hanlan's time of thirty-two strokes per minute. Handsomely built from ash and maple, iron work japanned, and every machine guaranteed. No. 119. Laflin Machine, Packed for Shipment, $15.00 Complete Illustrated Catalogue Free A. G. Spalding & Bros. NEW YORK CH1C\G0 PHIUDELPHU iX^^^Q^c^^^X^^^^Q^c^^^j^^^t s PALDINQ'S^ ..RUNNING SHOES USED BY CHAMPIONS WEFERS, KILPATRICK^ AND ALL THE LEADING RUNNERS ^ ^ Jt ^ ^ No. 2/0. "The Spalding" Shoe. Finest Kangaroo leather ; an extremely light and glove-fitting shoe ; best English steel spikes, firmly riveted on. ^^ ^^ Per pair 3>0.UU No. 10. Finest Calfskin Running Shoe. Light weight, hand-made, six spikes. Per pair, . $4.50 No. 1 1 . Calfskin Running Shoe. Machine-made, five «pikes. Per pair, $3.00 Catalogue of All Sports mailed Free. A. Q. SPALDING & BROS. NEW YORK PHILADELPHIA CHICAGO WASHINGTON Spalding's Home Gymnasium. Combining Swinging Rings, Trapezk, Stirrups and Swing. The apparatus is supported by two strong screwhooVs in the ceiling, itbout 18 inches apart and screwed 5 inches into the joist. It can also be Used out of doors, by erecting a framework, such as is used for swings. The Straps are of extra strong webbing, and adjustable to any desired height, The rings are of the patent bent wood, about 6 inches in diameter. The apparatus can be put up in any room, and removed in a moment, leaving only the two small small eyes in the ceiling visible. A space 6 or 8 feet wide is ample for any of the exercises. The various combinations can be quickly and easily made. We furnish, in addition, a board, adjustable to the stirrups which form an excellent swing for the little ones. No. I , Complete, ready to put np, $5.00 Our Complete Illustrated Catalogue For all Athletic Sports, Uniforms and Gymnasium goods, will be mailed Free to any address A. C. SPALDING & BROS. New York Chicago Philadelphia y^ggr WRIGHT & DITSON, t BOSTON, MASs| Headquarters for Everything t(| Pertaining to Athletics.^ J*.^ J fine £awn Cennis $upplie$ Wright & Ditson's Championship Tennis Ball Adopted by all the leading Associations in the United States and Canada. The Pirn Racket Camphell and Sears «| Rackets * s used by all the leading players. C^ f^ ^^ i We are the Leaders for... ¥ ¥ ¥ ¥ ¥ are more popular than ever.'^ ^4 SPECIAL RATES' TO CLUBS Foot Ball Supplies JOHN F. MORRILL'S NOSE MASK, ETC J ¥ REGULATION RUGBY FOOT BALLS,^^ U CANVAS JACKETS AND PANTS ^ MOLESKIN PANTS ¥ ¥ IJ SEND FOR FOOT BALL AND GENERAL CATALOGUE. jj J SPECIAL RATES TO CLUBS. ^ I WRIGHT & DITSON, . I ¥ 4 J 344 Washington St, BOSTON, MASS.* mi ■i;-'".V •.•?'■'•' •.'r'-r made throughout. ••,{'■•'»■■ m ! SPALDING'S^^ *-...... --j I STRIKING BAGS | HIGHEST QUALITY CORBETT BAG. >•/: No. 18. Designed and endorsed by .•^•r.* James J. Corbett, champion of the •*•?; world. Made of tlie very finest grain leather, specially V'ii:**- tanned for this bag, extra well and carefully made throughout, and each bag the exact duplicate of the one used by Champion Corbett in training and for ex- hibition purposes. Splendidly adapted for gymnasium work. Complete, in box '$ j O.OO HIGHEST QUALITY GYMNASIUM BAG. No. 13. Made in regulation size and of the finest imported pebble grain leather; the sewing and workmanship through- nut are of the most substantial character, and we have spared no expense in making this an ideal bag for gymnasium work. The bladder is of a special grade of red Para rubber, e.xtra heavy, and made expressly for this bag. It is extremely lively and very durable. We recommend nothing cheaper in striking bags intended for gymnasium use. Packed complete, in box $8.00 No. 12. THE STANDARD SPECIAL. Regulation size, made of selected oil tanned grain leather, silk_ stitched and carefully made. _ This bag is particularly adapted for quick work. Each bag complete in '^o'^ $5.00 No. 10, THE STANDARD. Regula- tion size, made of specially tanned glove leather, substantially pui together. Each bag complete in box $4.00 No. 17. THE EXPERT. Regulation size, made of fine Napa leather and well fin- ished. Each bagcomplete in box, $3.50 No. 16. THE PRACTICE. Medium size, fine grain leather cover and well Each bag complete in box $2.50 EXTRA BLADDERS. No. A. For Corbett Bag No. 18 and Gymnasium Bag No. 13. E.xtra fine quality rubber and expressly made for these bags $ J .25 No. B. For Bags Nos. 12, 10 and 17. Fine quality rubber and very durable $ | ^qq No. C. For Bag No. 16 75q A. Q. SPALDING & BROS., "'-^ l^^t Chicago, ladelphia. ;V;»;?t>:!I.V;»£Sa.j».'.-.«-.'.».vJ!».v.r.f;;.J.».':«-.- '■■■•'■V.-.W* /.•;•'. V^'j • I^■:••.y^^ v^ ^ i^^ ^ ^'^v^^r^^ Champion Jas. J. Corbett... | "CORBETT" USED THE. (Trade Mark) Manufactured by ^ A. J. REACH CO., Tulip and Palmer Sts. <■ Phiiadelphia, Pa. Boxing Gloves ...In his Fight with JViiTCHELL ^' ^jT"-^-- ^^^• [an. 25, 1894. . The REACH Trade Mark is on the Wrist of Every Glove. An Exact Duplicate of the Gloves used by Corbett will be sent, upon receipt of price. Per Set, $7.50 < If you cannot get them in your city, address A. J. Reach Co., Tulip and Palmer Streets, PHILADELPHIA, PA. $ Rome Dbrary PUBLISHED MONTHLY Devoted to Games and Pastimes of interest to the Home Circke^ t^t^ 1. Chess 13. Loto 2. Whist 14. Hearts 3. Dominoes and Dice 15. Reversi 4. Poker 16. Piquet 5. Backgammon 17. Go=Bang 6. Euchre 18. Games of Patience 7. Billiards 19. Children's Games 8. Ecarte 20. Cribbage 9. Checkers 21. Drawing Room Games 10. Bezique 22. Group of Card Games 11. Pool 23. Children's Games 12. Pinochle 24. Group of Card Games 25. Drawing Room Games PRICE JO CENTS Httierlcan Sports Publisbing £o. 241 Broadway, new Vork SPALDING'S Athletic Library No. Published Monthly 1. Life and Battles of James J. Corbett. 2. Indian Clubs'and Dumb Belis. 4. How to Become a Boxer. 5. Gymnastics. ^ [Campbell. G. How to Play Lawn Tennis. By Champion 7. How to Play Base Ball. Just the /hing lor Boys. By Walter Camp. 0. The Athlete's Guide. How to Run, 'Sprint, Jump. Walk, and Throw Weights. 12. Association Foot Ball. 13. Hand Ball. 14. Curling, Hocl Ji, Handsomely illustrated, and the recognized authority for standard and up-to-date goods. Mailed free to any address. ¥¥ A. a SPALDING & BROS. NEW YORK CHICAGO PHILADELPHIA WASHINGTON BICYCLE CATALOGUE' ^EBL A. a SPALDING & BROS, PHILADELPHIA 1216 Chestnut SU CHICAGO J47 and J49 Wabash Ave WASHINGTON J0J3 Pennsylvania Ave# NEW YORK )26-^30 Nassau St. LIBRARY OF CONGRESS 006 010 9916 #