milo 01 09
Fiutrac* 5 f left | and li
fuli kngth of tbc arnit, as in position Figurę No. li. (Alk)w the arniu to hang strnight down-wnrd insteod <if słightly bnekwnrd w in the il-lustration.) Do not lot tlić heli tpuch tho floor and do not lower the body past the right anglo poHition ahown. It is very important thnt you Ho not nilów the bark to hump as in Figurę 7A, nnd thnt you Ho not ntand partiallj/ trcct, na in 7B.
You will lind it helpful to thrust tłie chin out na far aa poneible instead of looking at the wcight.
Agam, n good nmriy foliowa nre imturnlly ao Incking in fl« xibility thnt thoy eannol tako poeł-tion 5 without humping the lower back. In this raso it w Instter to keep the bnck fint and lo bend the knocą słightly to rcliece the Łension on the biceps of the lega. In anv evcnt, keep the entire body stutionnry nud puli the beli upward until the bar totiohm the cheat (or al. least cotues within ati ineh or eo of touehing Ukto aa in Figuro 0). If you hnvo difliculty (ouching tho chest, you will fiad thnt curling (lic wriste in-wanl as you elcYnte the bar will jugt nbout make the grade.
You will now be in position Figurę No. 6.
Plcasc notę that the beli is pullcd up entircly by the strength of the arms. You don't straighten up the body; keep ił bent over. As you raisc
Pagc9
Fir.tm> 7A llcft) and 7B
EX£RCISE NO. 3
(Ute beli *1 un» weijht •• in Curcii* No. 2)
Bar Bali Eiriciic lo Dcv«|op th* Mutcla* of tha (Jpper Arnu and the Mutclrt on lh* Broad of tha Bark
Takc ibe bar beli in boih hands with the ovcrgrip; stand with the feet about 12 inches apart. Bcnd over until the body is at rigbf anglcs with the legj, then lower the beli to the
the beli you must point the elbows outwards *o that you could draw a straight linc from one clbow to the other and this linę would pass dircctly across the shouldcrs. Lower the beli again to position Figurę No. 5. and repeat 5 cimcs; and every limę you puli the beli up-wards. try to harden the tnusclcs or. the broad of the back.
Figuro 7B show* Uie WRONO wny to do the excrcise. In this casc the beli ha* been pullcd up umil the handlc-bar touche* the stornach, inttead of the chest. The elbows aro at the sidrs of the waisl. inttead of being pointed straight out to the sides as they shouta be. It U much easicr to lift a beli this way than in the correct position. a* in Figurę No. 6. But if you lift it the WRONG WAY you will not dov«lop nearly such good nmsclro on the upper bnck aa you do by lifting the RIGHT way. Figuro 7A is abo incorroot, for horę tho nthlctc hu* hmuprrl his lower bnck wbiło rnising the wcight. Kecp the hond. back and hips horizontai (j,Łst aa in Figurce 6 and 6) throughoul the entiro titne yoii aro doing this ojcereisc. and cach timc you lift tho wcight, make eertain thnt the dbowa and ahoulders are in one etraight lino dircctly abovo tho bar when it touchen the chest.
I rcproducc picturc* showing tbc right and wrong way of raising the beli. bccause I find that tbere ii always a tendency on the part of the pupil to lec his elbows get closer and doscr to the sides of tho waist. espocinlly as the bnck inu*elt!f bogiń to tire.
Increase one repeUtinn cvcry third t!ny until you reneh 10 timea; then ineroaso the wcight of the beli 10 iMMinds, and start agam at 5 repet i-tions, ctc. (Sec Pnge 3 in Preliminary Instruc-tione.) i i ■ .i.
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