Ten minutes' exercise for busy men; a complete course in physical education (1916) (14578754439)

Identifier: tenminutesexerci01guli (find matches)
Title: Ten minutes' exercise for busy men; a complete course in physical education
Year: 1916 (1910s)
Authors: Gulick, Luther Halsey, 1865- (from old catalog)
Subjects: Physical education and training Calisthenics
Publisher: New York, American sports publishing company
Contributing Library: The Library of Congress
Digitizing Sponsor: Sloan Foundation



Text Appearing Before Image:
. If the floor is cold, put on apair of thick, warm stockings. No. I.—ARM CIRCLES.Ten times. Fill your lungs before each exercise; arms at side onlevel with shoulders; describe a circle one foot in diameterwith the arms while they are in this position; ten circlesin five seconds. Rest a second; repeat exercise; rest; repeat; keep onuntil you have repeated five times. Put lots of snap into your work; breathe deep fiveseconds. Take in all the air you can; let out all the airyou can. Xo. 2.—STATIONARY RUN. At the rate of fifteen steps in five seconds. One minute.Breathe deep ten seconds. No. .^—TWISTER. Ten times each way, thirty seconds.Keep your feet together. Dont bend your knees; bendyour waist; dont be afraid, it wont break.Get way down on each side.Breathe deep five seconds. No. 4.—KNEADER.Thirty times, thirty seconds. First one leg, and then the other; squeeze hard; workfast. The bigger your abdomen, the more you need this. Breathe deep five seconds. PLATE II.—FREE WORK.
Text Appearing After Image:
SPALDINGS ATHLETIC LIBRARY. PLATE II.—FREE WORK. Xo. 5.—BEXDER.Thirty times, thirty seconds.Go way down; come up straight.Breathe deep five seconds. Xo. 6.—STATIOXARY RUN. One and a half to three minutes. Begin and end slow. Run fast in the middle of the time. Lift your feet high; if constipated, run with your kneesup in front at every step. Xo. 7. Take off your stockings; wring out a towel in coldwater; rub all over; take your Turkish towel by both ends,and rub hard. If you are chilly aftenvards, the wate.-was too cold; the cooler it is, the better, if you are warmafterwards. Get dressed, and go to breakfast. If you can taketwice this exercise, it will be better. Commence gradually,use long rests and few movements at first. If you dontyou will be lame. You can easily prove this. Xo. 8. Take this same exercise just before going to bed, onlydont hurry. If it keeps you awake, take it only in the morning.C See next page.) 12 SPALDINGS ATHLETIC LIBRARY. These movements were speciall