As an efficient and inexpensive way of developing all the muscles of
the body dumbells have no rival. Especially are they valuable for those
whose sedentary life forbids much active exercise, and as they only
require a very short time each day for their practice, do not interfere
materially with the work of the busiest. The accompanying exercises
have been given with a view to the complete and symmetrical development
of the body. They should be practised in their entirety every morning
and evening, after rising and bathing and before retiring, in as nearly
a nude a condition as practicable. And they should be practised with a
serious and complete concentration of the mind upon each muscle as it
is in turn exercised. This concentration is immensely fatiguing at
first, but is necessary in order to derive full benefit from them. Just
as in practising musical exercises for execution, a short time well
spent is more valuable than a longer time with a wandering and
uninterested mind, so in dumbell exercise it is above all the quality
and not the quantity of the exercise which is of importance.
Increase the number of times each exercise is done weekly or daily,
beginning say at 10 or 20, according to strength, and endeavouring to
be able to be double this number in a short time.
[Illustration: Fig. 1a.]
1a.--Arms by side forced well back, finger nails to front. Inhale.
[Illustration: Fig. 1b.]
1b.--Raise bells to shoulders, contracting biceps. Exhale.
[Illustration: Fig. 2a.]
2a.--Arms by side forced well back, finger nails to rear. Inhale.
[Illustration: Fig. 2b.]
2b.--Raise bells to shoulders. Exhale.
[Illustration: Fig. 3a.]
3a.--Extend arms sideways in line with shoulders, finger nails up.
Inhale.
[Illustration: Fig. 3b.]
3b.--Bring bells to shoulders, contracting biceps. Exhale.
[Illustration: Fig. 4a.]
4a.--Arms by sides, chest well out. Inhale.
[Illustration: Fig. 4b.]
4b.--Cross arms in front, contracting chest muscles. Exhale.
[Illustration: Fig. 5a.]
5a.--Arms extended in front level with chin. Exhale.
5b.--Bring bells back sideways in line with shoulders. Inhale.
[Illustration: Fig. 6a.]
6a.--Upper arms close to sides, bells level with shoulders. Exhale.
6b.--Raise bells above head as far as possible. Inhale.
[Illustration: Fig. 7a.]
7a.--Arms by sides forced well back, finger nails to rear. Inhale.
[Illustration: Fig. 7b.]
7b.--Raise arms up level with shoulders rounding back. Exhale.
[Illustration: Fig. 8a.]
8a.--Lean over to right, left knee bent, right leg straight.
8b.--Repeat to left.
[Illustration: Fig. 9a.]
9a.--Lunge out to left, right leg straight, raising left hand above
head, right hand at side.
9b.--Repeat to left.
[Illustration: Fig. 10a.]
10a.--Heels together, chest well out, hands on hips.
[Illustration: Fig. 10b.]
10b.--Sink on toes, raising heels from ground, gradually resume upright
position, keeping back straight.