r o K^ 
 
 Health 
 Strength 
 
 and 
 Symmetrical 
 De^delopment 
 
 fulfill 
 
 WILLIAM 
 
 A N N A L 
 DUNCAN 
 
 VIM PUBLISHING 
 COMPANY :: 500 
 
 Fifth Avenue 
 NEW YORK 
 
Copyrighted by 
 
 Vim Publishing Co., 
 
 1904. 
 
I 
 
 C^'-«^0^^ ^S^?- 
 
 •<i^^^<^utf«.#<^ 
 
BAG PUNCHING 
 
 FOR 
 
 Health, Strength 
 and 
 
 Symmetrical Development 
 
 BY 
 
 WILLIAM ANNAL DUNCAN 
 
 Completely Illustrated 
 
 WITH 
 
 Original Drawings by the Author 
 
 VIM PUBLISHING CO. 
 
 500 FIFTH AVENUE 
 
 Corner of Forty-second Street 
 
 NEW YORK 
 
 U. S. A. 
 
BRARY of CONGRESS 
 rwo Coplds Received 
 
 DEC t 1904 
 
 Copyright Entry 
 
 COPY B. 
 
 ^l^//3^ 
 
 :z)s 
 
Si-^ 
 
 PREFACE 
 
 My excuse for another book on bag-punching is, first, that I 
 was asked to write it, and, secondly, because in all the literature 
 on the subject that has come under my observation, I find these 
 serious objections : 
 
 While the instructions are clear and concise, the illustrations 
 are not so easy to figure out; they consist of half-tone photos of 
 a model placed in a rigid position, and are expected to explain a 
 very intricate maneuver: this, it seems to me, would prove quite 
 a task for a novice. 
 
 To overcome this I have made a set of drawings with diagrams 
 to explain each move, from a jab or swing to the most difficult 
 combination. 
 
 At first I tried to find an artist who knew enough about bag- 
 punching to be able to grasp my ideas regarding positions, etc., 
 and after several failures, started at it myself, without photos, 
 models or any paraphernalia, except pen, ink and paper. The 
 drawings are therefore merely sketches from memory. I am 
 ready to admit that I am more athletic than artistic ; never- 
 theless I think the figures are anatomically correct, and feel sure 
 that a little study will make the movements clear to anyone. 
 
 The Author. 
 Atlantic City, September 15, 1904. 
 
SUGGESTIONS 
 
 When exercising wear as little clothing as possible, unless you 
 wish to reduce weight; if so, wear a suit of heavy underwear 
 and a heavy wool sweater. Use the single blows only, put all 
 your strength into them and work rapidly, meanwhile dancing 
 around the bag. 
 
 Work until the muscles are tired, then rest a minute or two. 
 Never exercise continuously until you are exhausted. 
 
 Between rounds make it a point to breathe all the fresh air 
 your lungs will hold without actually straining. Don't try to 
 swell up like a balloon at one inflation, but exercise your lungs 
 moderately and regularly, as you would any other portion of 
 your anatomy, and they will soon develop strength and a capacity 
 that will surprise you. 
 
 Special attention should be paid to the preceding exercise, as 
 good lungs are of more value than the most powerful muscles 
 in tb.e world. You frequently hear of some great athlete dying 
 of consumption ; in every case this is caused by neglecting deep 
 breathing for other more showy but less useful exercises, or by 
 taxing the lungs beyond their capacity. 
 
 A man with superior lung power will in every case outdo an op- 
 ponent with muscular strength almost twice as great as his own. 
 This is due to his staying powers. 
 
BOXING POSITION. 
 
HEALTH AND STRENGTH 9 
 
 Of all the wrestlers touring this country with theatrical com- 
 binations at the present day, none weigh more than 185 pounds ; 
 nevertheless they meet men weighing from fifty to one hundred 
 pounds heavier than themselves, and invariably win in a few 
 minutes, simply because the other fellow's muscles will not work 
 after his wind is gone. Keep this in mind, and develop the bel- 
 lows, at least, as well as your muscular system. 
 
 Always exercise in a well ventilated room, work hard, and get 
 over with it. Don't let it drag along and become monotonous, 
 but put plenty of ginger into every move. 
 
 Be regular, as very little can be gained unless you are con- 
 scientious, and get right down to business. 
 
 After exercising, take a cold shower, sponge or tub bath. If 
 it is just before bed time, however, a warm bath is preferable, 
 as it is more soothing, and has a tendency to make you sleep 
 quickly and soundly. Never exercise until, at least, one hour 
 after a meal. 
 
 Drink plenty of pure, cool water (not ice water). If you 
 work hard, eat three good, plain substantial meals each day, and 
 you will soon have that which rightfully belongs to you — Perfect 
 Health and Strength. 
 
lO 
 
 HEALTH AND STRENGH 
 
 I. Straight Left. — Take boxing position. Left foot forward, 
 strike straight from shoulder with left hand. Let bag rebound 
 once and repeat. 
 
HEALTH AND STRENGTH 
 
 II 
 
 II. Left Swing-. 
 — Take same 
 position as No. 
 I. Left foot 
 well forward. 
 Weight of body 
 on right leg. 
 Draw left hand 
 back to hip, palm 
 up. Swing for- 
 ward, and as arm 
 goes forward ro- 
 tate wrist until 
 palm is down at 
 moment of strik- 
 ing the bag. 
 Let bag rebound 
 once and repeat. 
 
12 
 
 HEALTH AND STRENGTH 
 
 III. Straight Right. — Position No. i. Left foot well forward. 
 Weight of body on right. Strike straight from shoulder with 
 right hand. As blow proceeds, let weight shift to left foot, rising 
 
 Let ball rebound once and repeat. 
 
 •on ball of right foot 
 
HEALTH AND STRENGTH 
 
 13 
 
 IV. Right Hook. — Boxing position No. i. Draw right hand 
 back to shoulder, elbow at hip. Swing arm forward with elbow 
 bent. Step in close as blow lands. Let bag rebound once and 
 repeat. 
 
14 
 
 HEALTH AND STRENGTH 
 
 V. Right Swing. — Boxing position. Draw 
 
 right 
 
 back to 
 
 shoulder. Weight on right foot. Swing forward with arm ahnost 
 fully extended. Shift weight from right to left foot as blow pro- 
 ceeds, and rise on ball of right foot. 
 
HEALTH AND STRENGTH 
 
 15 
 
 VI. Straight Arm Swing. — Face bag. Left arm extended, 
 palm down. Strike bag with wrist, let it rebound and meet it on 
 return with back stroke, arm still extended. Repeat with right. 
 Repeat with both. 
 
 While a very pretty blow with the bag, should never be used in 
 boxing. 
 
i6 
 
 HEALTH AND STRENGTH 
 
 VIL Back Hand Swing. — Boxing position. Elbow extended ; 
 left hand directly in front of right shoulder, straighten arm, 
 striking bag with side of hand. Let hag rebound once and repeat. 
 
HEALTH AND STRENGTH 
 
 17 
 
 VIIL Tattoo. — Face bag. Hands forward, elbows bent. 
 Rotate hands around each other, alternately striking bag at each 
 rotation. 
 
i8 
 
 HEALTH AND STRENGTH 
 
 IX. Alternate Right and Left Hooks. — Face bag. Strike bag 
 with right hook (IV.), sending it straight across in front of you. 
 Permit it to rebound once, and meet it with left hook. Repeat. 
 
HEALTH AND STRENGTH 
 
 19 
 
 X. Back Hand Swing and Follow. — Face bag. Right elbow 
 forward. Right hand directly in front of left shoulder. Straighten 
 right arm, strike bag with side of hand, following immediately 
 with straight left ; allow bag to rebound once and repeat. 
 
20 
 
 HEALTH AND STRENGTH 
 
 XI. Left Jab ; Right Follow. — Jab bag rapidly with left hand 
 half dozen times, and follow with hard right. Allow bag to re- 
 bound once and repeat. Reverse movement, jabbing with right 
 and follow with left. 
 
HEALTH AND STRENGTH 
 
 21 
 
 XII. Right Hook and Back Elbow. — Face bag. Hook with 
 right; allow bag to swing once across the board, meeting it on 
 return with back right elbow. Repeat. Do same with left, then 
 alternate right and left. 
 
22 
 
 HEALTH AND STRENGTH 
 
 XIIL Forward and Back Elbow Swings. — Hand down, strike 
 bag with elbow, rebound once and meet it with back swino- of 
 same elbow. 
 
HEALTH AND STRENGTH 
 
 23 
 
 ♦ // \ ■ ' 
 
 XIV. Forward and Back Elbow Swings. — Same as XIIL, 
 with hand up above shoulder. A very pretty combination can be 
 made by shifting from XIIL to XIV. without missing a bloWo 
 
24 
 
 HEALTH AND STRENGTH 
 
 XV. Tattoo with Elbow and Hand. — Face bag. Strike with 
 right elbow, follow with left hand. Continue movement without 
 allowing bag to rebound across platform. Same movement with 
 left elbow and right hand. 
 
HEALTH AND STRENGTH 
 
 XVL Shift. — Boxing- position. Draw left hand back, pushing 
 right arm and shoulder forward, raise on ball of right foot, twist 
 body far to the left as possible ; suddenly shoot left hand forward, 
 twisting body far to the right and drawing right arm back. The 
 twisting of the body adds great weight and speed to the blow. 
 
26 
 
 HEALTH AND STRENGTH 
 
 XVII. Back Hand Swing and Follow. — Stand facing- bag. 
 Strike with back of left hand, follow quickly with knuckles of 
 right. Allow bag to swing across platform once; meet it on 
 return with back of right hand, followed quickly by knuckles of 
 left. Repeat. 
 
HEALTH AND STRENGTH 
 
 27 
 
 XVIIL Double Roll.— Face bag. Strike with left elbow, fol- 
 lowing quickly with right hand. Allow bag to cross board once, 
 meeting it on return with right elbow, followed quickly with left 
 hand. Repeat. 
 
28 
 
 HEALTH AND STRENGTH 
 
 XIX. Triple Roll. — Start with right elbow, follow with back 
 of right hand, and then knuckles of left. Allow bag to rebound 
 once, and repeat movement, beginning with left elbow. 
 
HEALTH AND STRENGTH 
 
 29 
 
 XX. Continuous Roll. — Strike with left elbow, follow with 
 back of left hand, then knuckles of right hand. Repeat without 
 allowing bag to cross platform. Same, starting with right elbow. 
 In passing from left to right, do not miss a blow. 
 
30 
 
 HEALTH AND STRENGTH 
 
 XXL Quad Roll. — Strike with left elbow, back of left hand, 
 knuckles of right hand and side of right elbow. Permit bag to 
 swing across board and repeat, starting with right. 
 
 Last blow may be delivered with hand up or down as preferred. 
 See Cuts XIIL, XIV. 
 
HEALTH AND STRENGTH 
 
 3' 
 
 XXII. Quint Roll. — Strike with left elbow, back of left hand, 
 left side of head, knuckles of right hand and side of right elbow. 
 Allow bag to swing across board and repeat, starting with right 
 elbow. 
 
32 
 
 HEALTH AND STRENGTH 
 
 XXIIL upper-cut Tattoo. — Stand in close to bag, bend 
 back, striking bag on further side, rotating hands as in VIII. A 
 pretty combination can be made by shifting from VIII. to this 
 movement. 
 
HEALTH AND STRENGTH 
 
 33 
 
 XXIV. Con- 
 tinuation of 
 XXIII.— From 
 upper-cut roll, 
 lower head, 
 bring- it forward 
 and continue 
 movement, but 
 without rotatingf 
 the hands. 
 
 l.ofC. 
 
34 
 
 HEALTH AND STRENGTH 
 U. 
 
 XXV. Back Elbow Swings. — Stand with hips under bag, 
 strike with one elbow, allow bag to cross board and meet it with 
 the other. 
 
 Variation : Stand under bag, bend forward, strike with outside 
 of left elbow, follow quickly with inside of right elbow. Allow 
 bag to cross board and repeat, starting with right elbow and fol- 
 low with left. 
 
HEALTH AND STRENGTH 
 
 35 
 
 XX\'L Straight Arm Back Swing. — Same position as pre- 
 ceding movement. Straighten arms, strike bag with one wrist, 
 follow quickly with the other. Allow bag to cross and meet it 
 from opposite side. 
 
36 
 
 HEALTH AND STRENGTH 
 
 XXVII. Pivot Blow.— Position XVI. Strike with right hand, 
 follow with left, left elbow, pivot (tufn completely around), 
 strike with right elbow and follow with right hand. 
 
HEALTH AND STRENGTH 
 
 37 
 
 XXVIII. Pivot Blow No. E. Face-bag.— Jab with left, fol- 
 low with left back hand swing, straight right, pivot, swing 
 left arm backward, striking bag with side of hand. Reverse 
 movement. Allow bag to rebound once between each blow. 
 
 Variation of XVII. Movement as illustrated in XVII. Pivot, 
 allow bag tO' cross board and return to original position and re- 
 peat on same side. 
 
 This variation may be applied to Double, Triple, Quad and 
 Quint Rolls. 
 
38 
 
 HEALTH AND STRENGTH 
 
 XXIX. Floor-bag. — In this form of bag punching all move- 
 ments are made exactly the same as with the platform, with 
 exception of front and back tattoo. 
 
 Back tattoo is performed by a series of chops, the hands ro- 
 tating as in Cut XXIX. In this exercise the bag strikes floor 
 behind you ; allow it to cross to the front and meet it with series 
 of upper-cuts ; this will shift to front tattoo. Alternate front and 
 back. 
 
HEALTH AND STRENGTH 
 
 39 
 
 XXX. Double Tattoo. Feet and 
 Hands. — Bags should be placed 
 enough apart to be easily reached with 
 feet and hands of operator. 
 
 Start with tattoo of hands, sitting 
 close to lower bag ; when going rapidly 
 shift to feet. Lie flat on floor and start 
 head-bag with hands. 
 
 Variation of No. XXX. Either head 
 or foot bag may be used separately. 
 Foot bag may also be used with bag on 
 both sides of the operator, making a 
 combination of three. Foot bag may 
 also be used with operator sitting in a 
 chair, and may be used with hands and 
 feet alternately. 
 
 A number of interestingr exercises 
 may be obtained by placing two flour- 
 bags just far enough apart for either 
 bag to strike between. This form of 
 exercise, however, is very intricate and 
 of very little value, except to pro- 
 fessionals. 
 
40 
 
 HEALTH AND STRENGTH 
 
 XXXI. The Rotary Bag is another form of work that may 
 prove interesting. Loop the string around a post, either hori- 
 zontal or perpendicular. Strike the bag, causing it to swing around 
 post, meet it with the other hand, reversing its direction. In this 
 way all single exercises explained on preceding pages may be 
 applied. 
 
HEALTH AND STRENGTH 
 
 41 
 
 XXXII, Knee tattoo. Perform front tattoo on floor bag, bring toes 
 close to base of swivel, strike bag with right hand and left shin 
 alternately. This may be performed while working overhead bag. 
 Two bags may be use! this way by placing swivels close together, 
 and to make the exercise more difficult, three swinging bags may be added, 
 striking with right and left hands and forehead. This exercise is only 
 used by performers who have to depend on novelties. In five-bag exercise, 
 the knees may be used alternately or simultaneously. 
 
42 HEALTH AND STRENGTH 
 
 i 
 
 A'ariation of Xo. XII. Strike with back elbow, allow bag to 
 rebound once, meet it with right knuckles, pivot, allowing bag to 
 cross once ; meet with left elbow, allow to cross once, meet with 
 left hand. Repeat. 
 
 A^ariation of straight left. Perform exercise illustrated in 
 Cut I. Bag will return past your shoulder, striking the plat- 
 form back of }ou. ]\leet it immediately with right hook, allow 
 it to cross to original position and repeat. This variation may 
 be applied to left lead and right follow, and right lead with 
 left follow. X. and XII. The back stroke may be done with 
 one hand or two. 
 
 \^ariation of tattoo action same as \'TTI., except that hands do 
 not rotate. Push left elbow forward, forearm across body, left 
 hand directly in front of right shoulder. Strike back hand blow 
 as illustrated in \"II., followed by straight right passing under 
 left hand. This may be varied by right hand passing over left. 
 Reverse. 
 
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 SEXUAL 
 
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 EDQAR C. BEALL, M,D. 
 
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 It is a counsellor for persons of any age — for youth, for lovers, for the 
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 CONTENTS 
 
 Chapter IX— Self-Control in the Sex- 
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 Chapter X— The Ideal Sexual Rela- 
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 Chapter XI— >Sexual Hygiene. 
 Chapter XII— Impaired Virility. 
 Chapter XIII— Venereal Diseases. 
 Chapter XIV— Sexual Perversions. 
 Chapter XV— Advice to Young Wo- 
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 Chapter XVI— A Word to Young Men. 
 Chapter XVII— Concluding Remarks. 
 
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 Chapter 1— The Ban Upon Sexual 
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 Chapter IV — Antagonistic Factors in 
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 Chapter V— Temperament and Adap- 
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 ChapterVIII— The Conjugal Relation. 
 
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 CONTENTS 
 
 Anatomical Structure. — The Various Organs Embraced 
 in and Appertaining to the Sexual System. — The Ori- 
 gin of Life. — Vital and Chemical Action, Properties of 
 Living Matter. — Sexual and Assexual Generation, — 
 Sexual Relations of Plants — Varietions of Reproduc- 
 tion. — Physiology of Menstruation. — Rationale of the 
 Function. — Character and Function of the Secretion. — 
 Hygiene of Menstruation. — Things that Affect it. — 
 Diet and Care of Body During the Period. — Effect of 
 Mental Attitudes. — Bathing. — Development of the 
 Bust. — Rules and Precautions. — Nature of the Ovum. 
 — Conception; Signs of Pregnancy. — Duration of 
 Pregnancy. — Development of the Embryo. — Child- 
 Birth. — Natural Labor. — The Law of Sex. — The 
 Effects of Child-Bearing. — Regulation of the Number 
 of Offspring. — Regulation of Births. — Social Evil. — 
 Effect of Food and Drink on Sensuality. — Sexual 
 Selection. — Nature of Passion. — Love Habits of Ani- 
 mals. — Love in Man. — Its Power and Variety. — Love's 
 Effect upon the Moral State. — Evolution of the Mar- 
 riage Relation. — Marriage, Celibacy, Polygamy.-— Sex- 
 ual Hygiene. — Injurious Habits. — Sexual Health and 
 General Health Linked. 
 
 Price ^2.00, postpaid: tt/ii/t year's subscription to X/IM, ^2.2S 
 
 Vim Publishing Co., 5«^ ^'"''^o^lh 
 
THE WHITELY PLATFORM 
 
 -1 
 
 ^(Ktttmt^^jL 
 
 * 
 
 f. 
 
 i 
 
 
 
 
 The difficulty with most platforms is to get them to stay up when 
 put up. Some won't even go together so you can put them up — 
 warped out of plumb and useless. The Whitely Platform we guar- 
 antee to satisfy the most fastidious Bag Artist, and to be the best work- 
 manship of its kind in the world. Steady as a rock, and absolutely true. 
 
 PRICE, 
 
 $4.00 
 
 VIM PUBLISHING CO., 
 
 500 FIFTH AVENUE 
 
 NEW YORK 
 
Auto 
 
 Clutch 
 
 Exerciser 
 
 HE inven- 
 tor of this 
 instrument 
 aims at 
 three marked im- 
 provements over 
 the other devices of 
 this class. First, 
 absolute noiseless- 
 ness, which can not 
 be had with a pulley 
 machine. Second, 
 doing-away with the 
 necessity of turning- 
 the exerciser 
 around ; a little matter, perhaps, 
 but one that will appeal to every 
 habitual user. Third, the adap- 
 tation of the pull to the precise 
 action of each group of muscles, 
 a feature which every physician 
 and scientific worker for results 
 will appreciate instantly. 
 
 May be attached to the door, hinges, or 
 suspended anywhere with two screw hooks. 
 
 PT? Tr- V <to' "^^^^ I year's sub- rf ^ O r 
 KlCt ^Z, scription to Vim, iPZ.Z^. 
 
 Slate )iei^ht atidiueif^r/it as near as yon can ivlie7i ordering- 
 
 VT:) 1 1 • 1 • /-> coo FIFTH AVENUE 
 
 im rublishmg Company, ?new york = 
 
:'^- 
 
 ^^;Vj 
 
 
 W)6I I 03a 
 
LIBRARY OF CONGRESS 
 
 029 714 100 4 %