milo 01 07
RECULAR EXERCISES
Tbcre arc scveral dctails of this exercisc which arc important. Somc pupili make the mistake of trying co lift the beli to the chcst by pulling it up in a straight linę, poiming the elbows out-wards aa they do so. That is a mistake; the clbow* should be kept by the waist. and the beli should be raiscd from hips to chcst in a ftcmi-circular movcmcnt. with the elbows as the center of the drcle.
(IT 18 IMPORTANT to noto tluit Flgun- 1 it NOT the euot btjtnniny pnulinti ynu mu»t utr. Thi» illuntru-Uo» thowa tht> li flor Joat ho hu aUrtml curling
Iko beli, with tlte arma allghtlj brnt at tho olbowa. You nui*t «lnrt with the nlbowa ro»npl>'toly atmigłiteneil and tho arnu haugiiig, tlien lift the wcight u iaitrnctcd throagh poaltion 1 to that ahown in Figuro 2. Ali Ute widie keep tho elkowa •tnttonary at the aidea. iligbtly moro forwanl tlian in Figuro 1; Figuro 2 ia alwut tho right poiiticm for tho clhowa to iiutiutain all tho timc. I.nwer eontpleloly tintil tho olbowa ale stmight, Uuw repoat.)
FIGURĘ I
HUUKfc 2
In lowering the beli don't let it go down rapidly, but lowcr it slowly, bccause this lowering motion will dcvelop the musdes almost as much as the upward motion.
Evcry third day inerease the number of rvpe-titions until you arc ablc to rcpcat the move-ment ten limes; then inerease the wcight of the beli 10 pounds, and start again at 5 repetitions.
(Rcfcr to Pagc 3 in the Preliminary Instruc-tions. which will tell you how to gradually re-ducc the number of repetitions as the beli gets
hcayior. Refer nlso to pnge 4 and notc tho eom-rnrrat on lowering tho wcight until Ute elbows aro perfectly straight, aa wc.ll aa the ndnumition agaitut henring. tossing or swaying to get tho bar up to Figuro 2. If you are interes ted in the ultinmte in foreanu doyolopnien 1, rorociuber to uso tho grij» with tlmmbs on the same aide nu the flngers.)
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