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Lessons

in

Wrestling and Physical Culture

by

Farmer Burns School of Wrestling

Book J

This "OIL'"" Qf [eo.8O"" ill l'RACTICXL.

U j_g t;.iTliply wrh ten. Tbil! blDM'lrnge- h plain. The whole .,bjtti"l k6!!pl in \'i~'W whtm praprlring .h~, II! iUlt " .. ,s to mnke II po il>l,' I ... til. o",M"11< to get Rf~I:.rLTS,

Thue are mlUl)' W"lb~d~ or rby.,j~.l eulture, UI,,,,.,,I

f~OurRt!: h1\\'1:! IH!~D PI'I1;P3ietJ aml ol1~(,'rl!d th t]1f.lo puulle, ..As II rule j hfa iu~tru-l!t'i{ju.B La LJI~.!!oe L"Ollfie;\ll ru''t.~ \ ~y Hood. nnd will do"ol,,!, "~rl"jll [" .. n. or tllfl h.,l." '~I"f""!Ilrlly. 1'I1I1 most ~I them ure tou lt1i:hr.licaL

ill this ·pollrloJ, WIJ tudieu 1:-.' avoid nll. atlempt to tcal!h pbytl.iology rtnr~ annuuuy, '\fl! Otuj1. oil 8e.iflDtfOi· H·rJll._~, wor-ds Jwtl phl'aEI-t!... We ""ltnl, TIE :1;-LTS. ,re wnnt the: l~tHJS !I.'DElIS1'OOD.

'\\"~ knnw lhal )'Oll desire iJlIO"ll1at.illD 0" W"RESTLING AND l'RYSTCAL Cm.TIlll.E, fLlld )'Oil !,r~fer to hA,'e it pres>lllied 10 ~'OU ill Lhe mnat odmple lInd .ff.ctivo manner possible. You do nol want In read tlm>ugb pall''' niter pase .r ""eless words , .. ,.I teehnieal terms m linn ant what the nutboris trying 10 Il' ,t at, Yo" want io be 1!lld .I •• rly. hilt briefly,

EXACTLY whnt '0 rio in order I gel It ~erl.;" ... ,.nll, D." i hia I precis Iy rhe plllu We rolloll in r""sl'Iltin tbi. higllly imparl/In,]" fo"".rion,

You have enrolled ill the .clLool 10 "ecG '~'Qll~' r.1

Y II do not need R.sol of i>ig lUIU'i Idy hooks. 1'he. boo! has 00 books for ,,,1 It bo. INFOR.~L~ TI X ONLY, The 4l:l!t1Jn. and iMUU' tion !l.r. p resen 1 ed to yo II 'h rOUllh tb _ l • ssonabe to, with "core. ~f splendtd nml "o"urnl JI.hOlogrnpllR, The prlnted booklets It' moroly vehicle. used to <iOB\'.~ \bi. iniotltlfttian. lao do 1101" ));ft.y UI5< UI1~ cent tnt the- hbf,1t but 'or the i nformarlnn only,

We bolle". We ) •• v •• el •• t ,\ tbe .. ,Dot "If ",the pIon io teaeh by mBil tho .ubj e of wr es tllllg and pby"; I oultu"", YUh 1Il.Y, tb'1'1lforo, ';<pro! om inatrnetion to M'D" to YO~ in lesacn-sheets tih thes e, tu Instnllmen to As will be r"Qoir.d rDr rhe O\".,. .. ge ortlla,"t.

W Ir".t this form 01 Jumdllng your in.otru"lin" mee with )'.U' npprovRl, und we b.lI",'. it will, oopeci8.11y &tttr you bave reeeived •• vern! or Ihe lessen illJUo.lhn.lJt5 .. ad gel woll inte thu real &pirit of the work.

"I wanJ you to become a splendid athie/e. I want you to go entirely through with my course, and if you do you are bound 10 succeed. You have never undertaksn 11I1Y· fhblg /n your life more Important IhQII the work of building up a perfect body. STICK TO IT. BE GAME."-·-Farmer Bums.

Our Course for Every One-Lesson I

Kludly r~.,] IIIi, "M.folly.

WI' hlt"',- I!Itw-lt·ntJoi of e\"(~.r1 o-8:e lind ill \'~ry '''nll( 01 lite. \Va lUlY(! )iiUH]'l!UI1l UlII( la.lOw :t.tbJll:olul(>1y nothing Htloul

wrestHrJ!l', Dud otlli.'r.M ",ho 110.\0'0 wrett.lhitl tor yCfi.n in -prOrl':!II~ fiioll01 UlahtlH_'I!I!' nih1 then Wt~ 11n\.·~ stllU"llts of ~v'·.ry d~gree be.Lwee.n.

h ia Ulltlrly lmposslbl« tu 1'II1"'parj! n ~{~L dl h'&;:ilQS IIsp(H.·inlly ror eaeh .tlldeul ur llf0l111 of .lu,1 HI..<. Tile cost wnol11110 1.0 thousands of dollars. and lht! 8innll finition fR~ cllllrg~d requlres 1.10. 'IS. of 0" 0 "01 ol IUOM. for "11 .rud(m Is.

11 ill A. "'tH',V' '1Hfficu!t t luok u~ pr'l1[lr.e sueh :fi 8tH of imi.! ru ' .. tioos. for It. ruU.81, b Hiuil}ll.! .nouJrh for tbe. In~I'e hoy .nu.) beg;nn~r iQ nnderstnud, IU1.J -yet dignHled and lulvn.l1ct"1:l r"o"g~ for ,h~ hU1!;"e~.., WOU and <D~ pro r.s,imlnl ;, 1111"1," The course 1]H18t he. 8uiLoble lor the unvera~H!' siudent " 08 well liB t hQ8f! n( munh pxp1!ri ore.

TbQ~;::u.lrsa lJe,,=~r'ilY' ~OV~1'R much Ilull i~ elemental null it TllI11 sppenr tQ the expel'iQIlceil wrestler tlBl1 W'l'. h:fI\N..1 d~\'(}tffl (lnngjd~l'nblc lilnU'e to 8imple gynJtl1'\.i!tti'(· U'xf'reises Ulld expla" .. !iOl1S tbol uv .. j-oue .bolll!1 ol,..,ndy now. E.~I)"rl.nre.1 w-rC&Ile.:rll I;rl.kiuj.l' I he NHJ1"6-6 mu}' lu;wQ _lln .. d the (it)'Tr'uloul';,tie work bi'ito]'"«}, yel U.\ilt [}Utli.IW41 in these h~S"o[IS i$ of \v(H,derful vnlue to even tho OC:trQlIJpli.sb (I fl,t.llh:t~, 811\1 we IUIN evcry student, wht~teve:r M!J. previeus e-x-p rlenee. LO tomply elu'clully \\·jLh f!JVP'T'y dohLiJ of Lh!J in i!ltrnri lou, fnr 1'11,,11 (!);:e-rl!.i.Ftl) lll~ for Its (lur[JoO!l!c; the duv(!'lt.lllm.~.lIj of' rennin irnportunt musel(1s.

trllil gTCtot MI'.t£l Qf h cowing n lmperipr Athlete li :a in , . trt L1T'rl.1l T:IIINGS. Th~I'o1gl'e ~u not oon.i,]ec .!roy 1'od h r our inst rue Hen to" 'ifilll" to II ~.e"" r YOI1 r 01",111, oUention ",,,I "nlbllll;""tlo .looy ~"d ]>rl1ol;''''''

W. glnrL wilh imple "" er I. 8. We prozress grnclllldly. dJul be.fcre ,you Me through ;\~Oll win l".~U(+~'C illoP def.p~st. and I11l):)l;t 8ciq:ntiBa ltl!;tl'"lIf'!tion of W'ft1stthlg- holtls and phy'Si~n_1 eultura JU'IH!lh!I"&.

Ne(leo"ty of ActllBI Work.

YOIl nughr rlFII,1 nlllh~' liL(".rn,t;m~" -j)H'j' J1rint.I'!t. IUlt~ listeu to lI11lhr lelllllri'll "\~N' Pl' ])tl.r('ld, ntul wnteh the worlrl"g gT(iAtesL 'lhlo~el!, and .11 of til .. w~uld nol ,10 you. Krl'O,' Mol of good, "10 rUt, .rue mltkiBg you.r~.(!l.r p1"nfiruooL i~ e!onLH~nH~fl.

AOTUAJ. wonx IS WHAT aOUN'rB, In order to develop ,our """olo$ to ij d"~'rc" thlll .. ill 1,. r..lpfu], ~II" ~t"(loDt wU8t Lrlke up the woek :fIYi:t_tJmati~n.lly. TIe must not. hope 10: mukn pl"08're:~ too rnllidJ)~. Ifill ir UH~ p.nlCLiLJ[\ IS eli.("rJ,lltI on withrogub.:rityj and lUI &elrl1t:8-t and det.cl"n1.iued effort is made, nntMn3 ill tllf" world will l)n~n'IUj n ucruud lOon or boy from b.coming Jl wlrndlo1 .thl.\ ,

Tb" lmportllllttl'0 IJr enthnsla . .,tia lIppljcDLion '.'limn.,t. he "Vt!NlN~hll"L"d, ])0 no; "end tbo l ..... IlB RIal olrJ1.ot Ih"1 10 wAke you nn J\lM to. It ,t'Ut;'," !Slu.ly lh('l I'K"rr.i.:;.1!1!i mid then pr"1'oro 1.11 IIhr" regulnr limp I,p Lbo work T'.VERY DAY. lind you "1I8t , .. , "'lOp "lid g;ingllt in boll! Ihe pl>y lenl .~1tnl' l'l.nd wre lIillS prnt!t.ieU1l. Shny, ru blc hlOV~lIIi!11LI do lit.lIe gnnd~ Snappy, en erK.H. week i. 'VllOf, ean,,,,,,, tho blood to til' fre", the lUJlS to druw in sr4!lI,t (ltlltilliti!!'li o[ lile-giving o~_goo!

and lho "'I! 01 .. .., buil,j 11',,'1111;,],·. up 11110 .tro"~, C""lblo· and well 1 rained .iuew._

Tltf'l HIIJ~ili'jpm might l'Junly "hu-ok DHt!\I1IOH hnlt ,~ Hfi!lthnrt, wlthom P1(H~tire on tll11 lnatrument, UIH..I then be 'U.fudll ... , l" lIH dnwn tn II .. • pi,,,"o end pJ"), lll~ .IUlpi",t tUDO "~ It 9hollill I.,. p:lh.ycd. The JIlI:"e.haoil:! eould ,.u.k.! f,:!(_!cnJcu (ltHIi'SPi!! nne! I"l'tliol'lnl in. ll"W'110U ill th~ hesl 8ebnHl~ !'Uld ,,-iUH)lll. ~rnL'l:~iNd uork. hf' unnhh- tn tl!'lIit'ijy I b~ li~htcr!Jt uilmeu! of It wntuh Dr elock. A\,mrld's ehampinn bULi.e ed pLb,1o'er eouhl inr;ltrud a studeru in Hie LhcorJ' iA mnktng ,-"tN"Y ,,114\ on the lnl,l@', IJut withnnt IQng "nt' cardn) pnH'litt.! ",\III 1111:' euu, tll ... !llUll~~t nouhl TI[ll ext"fmt~~ tflr s.hot~ mnuh bl"tV1l' thnu the mere u,t1g1nlw:t "'1m hnd n~'TllIr hrt,f 1n51rm..,l..iuB of. tU..lY kiltd~ But the setllr;'" r".lHHIl~ and oII:tlld,\· enruhItl".1 witla prndi~e mll.ke5 the c..xpm ,

.0\ 0.-1 so it b wah wr~o!iltlitHl' KlId pb~·9-it"tl.l !'IlLjl ur-, fl\hl'or..v. rr.,·iihollt Ih()rnlls:I~!~' -tlYSW_IDOli,.....,lI pifu,I.Hf.L', ill uf littlilo V1Ihn~. Tt.l tt~\'l!'lop Ihfl YllriCJfUii '1U.~dei: Ih(l p!,{lpl~r oJ:i'rl"htQR ml1!!11t b~ .ko~lr up \dUt t"N.tuJanty rur 11 rO.tlJ: tlme. 'I.1n t lUI drclk...:ifUUll .B"fJpHc~,lign o! j he e:X;l'r~"k~ w ill nnE. nl;}c~mJi'l1~b mueh. sn mnkf' liP ,~·fll:lr mind right fit the )it.nrl to con ill t ynnr trninill.(t lut: Ii f1lU'i ..,r l'l'lIr dlliJr prO:l(T1UIl, jllil.t III yon Cll.L nod RI~"'p. 11"110 I'!.hul~nt wilt") j,. ]T) fl.l\flleat will do t.hi ~ TIle student ,vito will t10t {lJ:f>r..,il'l(l 11i,,- '1.(llf·('ofllltNl] 10 tMe extr-nt must nrll eXr(ll't pheunmeun I rfJiU 1 t8,

Time Required -rr.n kt· H oot..y I\! firJl;L

no nnL t ry t.~ 1~·t.!lJUH" n n .[1t Idfll~' 1",- jUJY HIlIIM 1]1111, T!w human h(Hly ,.~., hI!!! 1'1 ~m"lt r('l'onll~. sill fl,.!.r.!los. pbY!ficut e.mdnlnn iotil c()ncf'I·-ncil:t but the rule of nAtal' r.(If1f1~ iliiJ!!. do-r<11opnuml tt) coma Q_i:I I. ujlfunll "'''~1I1t br .sYS'tC-ftUltif1 c.nmlUinTiR "V"hirn Y(lLI alone eonf rnl,

Th., human hody iN net likfo n ... i,uid ~ut Dr brenxe or u C&rdllg from stone. rt i l!I1lfi(lp]ltiMe I,., ('Ibanges or furm JHhl t'Olldll:loIL ulrnoat liku IJW ~·rjl.r ln J) ~H'I p.lo'!"'~ buud, IHlt. YOU mnBt he tJu~ 81'lIlptor .n.nri yOIl ilium hf! willine 10 nUn\\' natur» I 0: fH(:I~11 e tlw amunn t. nf ",,~ark ;vnu do ll.nlly IlfJll the \l!tirnnte limf" ftU"' you h~ hftrt.1lD fi ~kmrl!l "tHI ~~If:-r("mO~lt'1:nl ruhlmo.

J".r;Irr1lll11 grnwiJI 01 ,fnliJ[u.I.lic or pl'",ul.A i'l: UllrlJllnf'ul Iol:rnwfh, Oivu yon-r hotly pl .. niy or proper rood, dlf' l"Cqnlt[ld umnunl tIIr right "xerciK\'o, Mill tlu- resull iUn ju"!t D-fil liuro a...~ lHl,Y other In:w of 'Pi\tnre. We \'~A.ut J'(Hl to theren ttdy under timc1 this,. tor othBrwhFc YUH JIIrr :IlpL to QVl.'rlln Or Ilnth!rflt1 in your work, end the T@lfll1.L o~ eiLlu:tr would h db.::n.ppuinl.nml1t, hut when ynu enter Into tile ~11{ly wiUI .. IUJO'\'htdge or whItt! to expe-ct !U1d m Iurthcr Rl1f11wlr.flMr- -or ot!'X:ft.C.tlf~· 11O'H' In g-et the fC6Ult.lil di!S'lrcU, then you bC,f!I)uli"c lhe model ,IIIhutl'nt 8 nrl your w ,,' wm be in1I'!oUij:tc.nt and v!r'lX'!Uv,,",

No ftn~"_ enn aar @_xaeUy wba~ I"'ugth 'of • im,l" will hu ruquired , 0 milk!! you .B. Rood 'WrE!:lloil~, II)r J~ut :fOil in gnoo t'ondiliOlL. 'Your ph) icul e(uuliUo.tl when yOll rn.rl~ "nd U~fl uumunt nf work YOll ~Q.Q stnnd. fttuJ tll~ iJ1iarut. iIIIJd flne:rgy you put in~o tlhl IUlay and prnetice, wiD. dc:torminn thb, but llIDIEMllFlIt TIII. PACT: Yon po,jtly.,]y 0= bMome 3 much U-nHI!.T muu [lb,r8iil:July. can Rr~lH.l)1 lrU,pl"O\lt_1 -ynur hpahh. find you oan ,,160 b •• ome " good .. resuer TF YOU WANT TO. We iU-O fIIbfnlj/jnli: yon th~ wny, You u11I1li1 du y01U" part, too. W •••• eonfld er thnt yon will.

Weak or Si.dclI'Pe:rI~'u, M,ul U.e Can

Th~e ,r~l'Jn.- n:ti!: t\dd:r~~~ i.'!.hif.ll,'· tn nu.:rmlil man tJ~ to) ... ,1 ""t io \J1e dlseased, crLl,o.. "ull:e.t"ll' froID OllllUlio we;'jkn~ Ev~.b. tho nurmul muu, wilt} iii not tI!l'l!!U~OUH~11 1.., ~'Ii't-1:fI cx'e..tC!i~ is "!nrllfdll) gu ~:l.awJy ni lim. on~t th~ is li!ouhly ~1"11-e1 -Df thO'.8c who ro:r ;jUl.'" f'1J(l81,JU n t"i!i '~[Lsi!.r ,tHH,l'l'[lIi1::.k.ty i,':I"hsu.E!t.'I...-iI. To sueh pm~olls. we JJI:hise extrcmn crmtlo:tI 1)'\'L'!lI In lht"l.H.m.plc!'l1 ~ClJlC~OS! tDt' u.Di"1!t n.mbition to rl'"'l,b"Tfl1!!S :t'l1.pidly w-ll! .fIpJ'ur t hem en t('l- grerunr eadenvura Hum tbllrY shDuhl LlJllt'l'tr~llk'l'" ..

AU ill!jiJI p u nO!la sheutd QOUI1I1~t.llit~ wibh I h1..' It;V"UlD~sdCl ilfxf'r1f'i.,.;p.EF ,rrnd purfonn 1!:: .... C'h aUI: o.u.ly lIu!il lh.Qj' etluunu.w:~ ~!) rOt~l, llrf>d or 1~-Xhu~lHP.iI. A 'j~il J~ lu l-r.pitJ ll,!lI.~i;lr IhiJu:J.I~M tht'!ll h., tnkon nml ,~ rom.ph~t~' N~', Iclluw, ll'he hN'II,~,hiug lU~rt·u..:e1'l

1Il\l1r1 h(' r.:lll"I!L"]~~ rQl1(1W~IJ1 but not to ~·:tJl.n,l1g1il}[I.

E.tu.d. '~:tI.r thu Wlltk Il'Il}." hft- iw·.rr-u .... p.rf, ,iHI .n~ur o'iy!it{'m \~HI .o;ffI rill it •• U1(1 grnLtU1!ily rhu ..... $u.rc:i!il~~, alung w~th 111~ pl"llpur die L t h1"'~ IT~lri u g n I'l ~l 'b,o thin 1iJ;, will !! bow' thcir bon nj}e.ud 'ill ect., TIl(lf1_',LHIi:: tIte wnrk .fUii rO:lllt I;!.:R: you eun, hlJlli-a. IIJllt'i!! yOIl't' JI ~ro(ld;r.r Wt'lIk!l!'lIoflt1 1H1d,.· .is uut worked until .rOH tlf'U I1xnrl.ll:Ued UIHI ,YDLH' I_L1m.f"'- Cfu~'t'Itl tn r81pii.l"L~ IJ.'" o rer-esurtlou, Your t.H~·U go'ld jmlQ'rD[!-nt rnnxr t""U y011 wheu to stop.

Did YOIl ever l"f'Wi II 11Out.. ri(i~ n hOl"8P, ()r run 8: long dhl.tcln 'wh ~ yO\1 uud nul dOllc !'I1wh I.hings for n- long time, and find next morning th t ynn WlijrC Sg "ecre " nhout the 3I'''', leS" ~e body that you oonlll,orclly drow; j·oursclr I

Wht ."""," U.iol

'I'IIt" JUI"'W~I" L' '·l'r,," lii.mr14·. Yml lHH'(" p:r:npIO.\'l'd muny

l'>t'iLN nr mUM'h-i'! I hILI h.l\Yt:! hee.u idh· 111111 UJmj~.~ULj(mtl('rl tr'l t-li;I;' ,n_,exercise, rOT tlll'rtJ Aii" IllllldrrdNo uf ~it5 ilf eueh museles Ib;~l &re r&.l',,11 tJ. ('.1 ill I lie Ihul~ WHr)" lUHI .l'c Hlfl,l'fore ~on, fin.bbJ Dud weak.. Yon have nnw usl.!d L1u"tll -S ~ri!rL'lly IUU) the ImJliJ1~t lWunding- ntHJ h\~i~lill~ yon hlH'f" ~;\·I'n them natutnU}" rUm.!tL· the oraDell'.

Tb"l! rarnwr ne Intuwfir ~rho works hurd In"rry dR~·, n,crl uppears to bo rn ,goad '~lOrtn,'~ is 'Iln-blll Ln thir3 mn~h~ 1iI.)f"{HH~,l(i;.'I tJJII:! MIDO M WI! l'Imac lUILn, jI he Q_h-anp5 Wm'H and ",ri"~ inti;! p.l1a)~ the museles thnl ere UQl tmlpIQy~!l iu hii!\ Il!U.D.J Of'{1I1[).fl.t1on. This prfWM thAt 01) special line (If w(.'Jrit: or ~Ic-rci will Itee-fl Ib, .. ,,11()10 b dy in ~()I]d condition, h4!:nce I' gr,.al "ru-lety or r.xerl!ises: Inm:tl be. used to develop thu I..;ody I,WOlll,l" tbrflugiuull, "lid Ibare i. 1)",I;"<'1y 1I00hllig "Quo] to aetual wrcsilin~ for ~rlM.liu~,LL wjIH.IHllnrH~e~1 ljJlrl t horour_:L. phY.8.i4lll1 .1uvelnplllp.ut

00 NOr QV.hJIl.-WDRK AT fo'LlI.ST, "" ~'OU will he h mU.F:ule-lLOro," nnd th i i:li fipt to di8e("'.1riil~l! you_ SlJLTt e8IJily " nil grnriunlly .ioc:rense tlIe work tn suiL your .1ai1y requiremems, If y.ue musel •• feel n litll" .or e, TAKIll TIlB EX.t'LlT,n:; •• TV T 'l:nl'l SA~Ili1. but not too Mver.I~·. and whbin " row day. tho ...,r,n"",, w-ill "ioaPl:w~e end you will flod y"n~1f b~illllil]1I to re~1 stJ-Ullg~r Rod b.~II.hiol" and your 4111b. tion.< will b. !lr(!Jlt~.r for further ,1~"nlorJmllIll nnd moe" hUl(Ynol IIi,tLIU t,

DO UT ALLUIV A.'<Y'I'RlNG TO IN'l'BflFJ!lIl.E WIT]] Yl t DA II.. PH A. '"fiG'E. lf ~'Oll e:OtDUU'llr'c to nfogl'<d il yna will finr] it hard to come hROk ti;J tinily pl-ncli":f,\ uiifl IU:OUl.All W 11K ill imperntlve if yo. especr to .. ttain lbnt whil!'h YDU lUI\I'o I5fl1 tlln It) Mn:C'tJ1.liHBh. H you Iuil t!lrQugh

IR"k of pr.(,ti., •• th". }'UJJ WDnt "re ~"Wn.""" BE G,u. AND TI K TO JT,

Divi&ion. of the Coune

A oour. of 1 .... "llII "! ou. kind mW!t n •• O!Il!j.rlly b. di, vide.l Lillo two did.i.n.; nllDJol,\·. OTIlliA~I(lM EXGI10H!E~ Qutl WRJlS'FLING,

Our Jlluflt)),I' i:IJ hI nrc uut. (h~ prl;tJ1'<!::r propertlen 01 each. huujetll ill t_'ueh I £HI tumk. '1'ho lima" ur .. if be wiAh.u to mlll, tloe right kiml ur P"'!lr""" mu.' h. willillg to fnllow L111' in:s1 r"otiQoo "~..,111 01, , ."d UlUkr lip hi" mind to .ppl, hinn .. ",1 r dilig,pnt.ly 10 i h.! tIIftlJIII ... <'x@rcise, a W.,lIIiH tht!. hl'Hi.vier nue"'. f{lr eneh JIM '1 pUTjml'll' in Uw plan or ... rup~' phyfl.ieaJ d.\·Qloprn~nt.

rrb~ll.e iJ1!!rt rll~limnlli .f1.i'(! lJrrpllr'l'~l h:r !'lIh! who KNO"'N'S Ireur u Iltetima Df DlJtulIl f'o'\:I'tlrif'Ul~r'oq, l1urJ he frnfilhltr:ol. l.ho BuIlt Ryroltftttti~ l!.s:ru-t:ille8 with whleh W.t" t'n.nUl~ntw U'Ur I=()Ul':IIA 0'- lej<;stHtIl or I1.rRt imrn)rtfU}~" for Us'.! atudem. tphcre. i. DO' nne [111C411t_'!!;1III flx~rci~ or ~H~ge8tion tP\'l."lL So ~tIi...,lt .tlld4;YIb • Ur)(L'c] 10 ~lJt\'r lnto Uli! spirir fif the work and to oo"operate ",\"jlll Id~ Inst ruetor ),y roHf~wi_n1-f 1110 ui"lH'ihin~ nIl. olnt~ly .. T1ili u,ppli{ll! to both tlll~ llhJ.'sh.ull nulmm and U.lt! w]j.QBtllu~ jUviliona..

Tlmlh"l who r~llV(] nlre:IIA)' Iuken ~j·mn:n. (if'! work or tUi. ... ICl wreetlcd h~r~tofnYe will 3~re(! tbnt the c:ll..I~reuelii r'llhl lnuans nee gi vcm in 11lgiQ.{lJ ord~r. 'l°o sneh stndeu18 , U agnln say:

Shut II_g'liJ~ nl lhfl bottom UDd t3K tho ru II COUl1Ies in gym nn ·nv ftxll'rt!"ifol(i", hr-e.alhiJJg. dil". ete., just like the beginUl!'tfL IT WII,T. rAl" YO W}~LT"

R<m"",h('1' thnt ,1[,1, 'rIm }~"'r~IWISE~ suonld I" fnllow"'1. Baoll 1,0" for it~ pUl'J>". lIro d ••• l0l'",.nt or eer in ~ ... r.t.'II ~lr UIHoW.'I rlilt ;;111,'.1 ~!" (he ~lr;znB. g"hnIl1de.J'1Ii. "f1l:'ckt :wrill glllUliH·h. tLUJrl.llR, fl,,,<,. IilPt. 't~£'cli].. dHtst, fillg'.fIr" nth' honk.

l;-'rolJl lillU' 10 IUnt· !ltrrnutb"UL the 1·0l1r8e t.bc ~x.er~tJI!ru.· aft' \'ll1tn~t"d1' nud W1I..JJ> uhjed,11I a.rl1 rap j.l\lf'dTy r ,rerred to! hlil 111'i!'Ilti,-1 III Ih(- prfjgrtj~ or ~uc !!ltDd~bL, W (lun]Jn(rnlt~ wiUI tiJJ:l!t work, ,Iud ilWft'll!i1, H !ttbduall,r, Ii."ii the avur.ngl'l dudenJ j',UI stuud, Di ... lin~r r-rofei'l1ll1O-1Ln.1 trn.h.'Lifll!. I:mnpU~uHt'(l h{)l~ I ,.l~ .• IH'tl 1U.ltf'11 [1[1 et UIl! lJNJ.I,('r timOK in th~~ eou:m '!I. e;n thlt.1 wh(ln ~h(' AludfHlt Jm~ \!'.impIN-ttd the A~lIdi~ In: wlJ1 ber JL tint:!! 011,1,(, .",11l ,kiJlf." \\,r •• III'. IF' liE U'\!'l J;y,L[.o\V~!O Tl1E INS1'RlT I'JO\I"l IN THESE [,1,;8801.8.

Diet

Tilt" .,,[.jMI ""m"lI,~ ]flU. 11.[.,. in the ""lll'iO". Tl,p !,"nl~r. ~il'i:lng ~tl.Ul~l,l need nut "rlf""tU hitnl'ie!U II'l a.tl'y fll;Ll!ot wb.illill '-Ilking Ih. <mil"". OX""1'1 IQ evuhl Lnruiful loou ""d drink., nml to ~ILL simpl.Q f.[)ofl~! lnu tua Ktl,ldc.u~ wIll) is 1ll0ta or lus

• j O'IJ 1 if}' i:loiutlli, r lund ii!ll irou bh~(l wi l h ill rli·lttlflltion .... nd sre ma.th 11"Ollb]~·i!. IflU.NI liII! wmi..ng to nc:o!"pt nl." !'Iu~g4!tilion ,QI' G:n.li.!Jg .lJ:!d drio killll. whau T tnke Dp til" .,>I,j.el_

[.ru,Jl ",toQ iu due lime 00".' r"l1, 1I'.flUbj •• ts or" ,,;"11," .! speed;" "men tul Jofb,r[f"t 11 I~ !.rnuiiuf(. ~I etc.

r[11u." mu1n 1J1 ill~ rLll\V frJr lhe ~\'],\'oT1lGe zrtu rlen I,. U jg to gt:lt ti.uLrtlJd, mnl O.ct"I1_tj;lA.lmtl~t Jilul;:clUII, to the work ,gl'adunl1,Y, t.n:r when II". Bev.,'. week ",,,net Il,r ~1",I"Dt. mllllt be ",,~dl' or he ~"o""1 hll[lfll~ h io"o.,"e h~ will I,. 1.," 60ft "nil too '1nh'kl.¥ jtwin:tllitl~t'

no INTO IT NOW wtTl! il DETEUMINATION TO ~L-I~ coon TILAT'S At,f, "YOU N'EED.

Breat . iog Exercis,es

P'MUlc~.o J~llIt(! I. :Noh.! poeition DJ th~ reet. I~ t!IJIHl'llle.r'. Phu,!.'" llUl l.Jll.tuh uhcvc .-Ill) NII~jlJJ.dF"J'III, !111~C'1'H t.Q11J1hlll(,l:. 11.u~I, !lit.ILI'I' ro l'iLii!ll! the hu.u_d.K 1l!iI\T!in]. .Ai'll f.o[1 .. t.nn. LJII' nJllliun ~'~'iJ tiliiHlhJ 1l~!~1[J In l.l~I[ .. A.I~.B. Ihkl· in t]JI' br4"tlrh ":Tl'lrtll~IJ.v nru] ~n]y u llm flllUi.JJj. 1'1II1 .... 'II rq)w.Jl.I'J unt U yrill htn"e II (!f!lJlpli·tc illhlL]lI~i"':rJ nt UJI)J j_[iJl.lI'lDt the hlll.D,dI reu tYl ll..,~ hJ~]H:.11 t p-oi II~,

'\1n,...- In,wl'r l.]IC' h.tmlb .rt.IQwll 1" tq,t,h· IllJ(li:t'km a n Lb-= r;;htJoulrll!l"1'i, :md, tlil Yi'U1i hll'lff'1"

111l!!ill .I;;'XH j\ [iF. r.l •• j hl'(llL! 1.1. YIU] IiIlmultl IJJI ve fll!l BUILlll nIt' llri't'tlll f'rcur 1.tUt tnnl£'l'ii ai !1'~

,dh I il' 1"11 III e I nIH.IHU Lil.eJ tl n ~l<'l1j ! one h she il!Jl (ml dt'l"8i.

·rh-p. hr'I'pjI LJl LDJ.: ~hjHLliI III" J 'u n lIOJ 1'1" 'I,dtl. the ~l'.m tl'HtLJunll., Il'll nut Llr::~ W in !:.IUi u.i'l.!lltb '1IlLl'kl,\. or !.!~.h:8.Je ~L'uil!ltJy" but jUJlL il(!".rultt~lly.nili ~h,jj Arn.!!1 ILf'~ f"lllik"d III.Dd lor'i"~l'1!ij, .ft. Ji.tll~ pr-ne rine w-ill ('llt'lh]~ ruu tn k~'(>]., the brea IblDg' IUId llir urm mIW~Oiffl'if ~Jr..II{"Il} [[).g~I!lII'I·" PJ?H.~O~L\' 'fHl~ KX l~rWH:~"f-: T}~.N 'rlltES.

KCiW J,ljl\'J: tjl~ Im.J1lllll ill i II!I &.:.rnt1 Emlritillll CD the :IiIb01J1i.l, I"I!:, IlDU tJr~nho III.!! IjdCl~t h Ul I!.X k u U.l ' IL~' tll"lll.!II :!ill"nl ~ bl nu L rl'Im. th I!I l~lli Iy 1]]1, e-n d a f n pm;-" t hfo bend. lil!t 11 tLm_~. 111111 1f.!·rl<t'r{IJ 111~:o. 'rh:.:\" TI~Jl~"3

Exercise 2

PMoulWo-ITel:!l.'1 wgoLher. lnellee the' bwl." rorwArd !I.E! shnwu in tho st11i(l tln_t'.I in Pl~ll"!::!. ATltlilj. fLlIJy I'rxtl'ltlrl..-d, ptdml IIOWUWAftL

firi.ng lbe bod,\ ll~lfl.k to thl! V~i"ljcal peshlon IIblHVll by I be' d{l~ied llu~1I ADd wb.ilt ,\'UU MI' didD,It Ull;; l;SIJALE dJ11 ui'I!_,th ojIl,,,~·l~'~ ~ tt!tlt- when Urn b\l.1I.\· b· ,'[IUFFI, ·tt"" ,"IAUI' ILlUl:l"1o r-ill he "'If I ,I. or Ilil'. A~ ."flil 1~II_i!c tlu hl)d,ll lw~Ii!;W!.rtl. spread the ",rm:!! OQl~ I 11·n.rJ. lU!1 U tl1~y ex! !.'Ib~l din.cUy (jut from Lh~ Aiciu Iff tbe bor\}' ill·1t9t1 of forw.u.:rd. 'rum tilt- ,udln.1J up;,r-.ru·(! durIng' t.h~ motlon.

In Ult.' nex:t IilU~'I!JI\i~nt heed til", body torwliril. gI'udurl1l;r EXlIA.LE iW tJ'll~ you hh'l(t lUi mueh tlr OU!! {lir 11-11: pulISibl!'l fureed [(TIm Lhfl IUIl.g1 wlltil yl"lu rceeh thfl Jll"-.!!t. ~tiOTI.

R~~J' ,1 thue" l-Jlrl'fLLlly 'flu'! bl"'I1~11 ing nnrl Int)olirll!.A "Iu~.ulll !.lflllfq:rm ('!ntl'tly u. in

~.!(c.reh~ L 1~I~jlh uaoveeuunt ~JH'lll!4J, 1J.l! lllJollil in nuout three kN'ilfJI1~, PERJj'OUM 'rl1IS MO\"-RMF."\'"'"r l'E:N TI~rF:~. anli llri-4"r Ii Iew fi~ol1d~' tlme, I'cpi'nl, Re S11t'C yOll brle.llthe ,11''1.'(' nml Iht"{1lfh the nCloIrlriLIL.

l'o~i11r1t1 il~ in PllI.h' :1.

(]l"Jl~p tho )en wri~1 with tht' 1"I"hl hAIII~ ftm:.ly, H;~jill' t]lI' 11l'1IU'1 "lml'lr 11~"'lIIrd, I;-;UAIJlSn tim fm:!jdh nl, the .II11'll:l! tlilil'. Ot';ll(llmil.v 1'l':li!OC' t.h!.! lU''lllJl untillbt'of ~~ filii f.jj~b Ilh'l\ '" llw hl'tHl jlr.. l~IISAiihll3. unu wh"11 rLLlI,\ raised yUH should lUL~'~' t be ttlJ1ijl!l I)f~mpll:"""~Y tit I ed.

~In' l"w"r Ill .. ' :mlL"l 1.0 I,ill' Jirc~L J';o!!Il~iQD, E ... \':U.A.LI.~(~ 11!!ii ;he~ I"!AJ; dow 11 \'i.'JI rd. Kup tl.ll' hrlllllllil1~ nml muLlon "'111 ume." Inhale 1i[(i\'V!Y ~() ,..Ull will not tt~\C H,I.' IUnJ,.Ki Im~t1 twror~! tilL' Rl'JI.l."I 1."I"11 .. -h Lhe! r l.i~IJ{I'.Ilt Po;l'I1Jt.

rl.II'Wrr.ANT· "i'"hllt' r~lhrinn the 11~, pllll with Lilt!! rigbt band nnd R.ESJS1~ will. 11Li' Il.!ft., :1,0 thut tlu· IllLlI'i~]l'!j: 1lII'1l Joiug ILlJP"\' \('a. .. k, PuB n.nrl N;'A{trt IIoll'fJ.ugly. fur LWII utt-r.ddng e.l'6t'!·i~1 Il:I nleo !!'i,duml!!1 f'l.1f' th~ nrtu rlll,l~!·JI!!l.. PrrfUI'Dl TEr-: fl'Il1ES, Lhf)"ll gl'"UFIll tho rhrllt wril"ol lvilll '1J~ ~ .... h hnnd nnd pvrruem ·fEN 'rIMES. ll"f,lu ~JIJJ ""{Irk up 11. lilH' .1~'tM ~Jl.lit·kt)~ with tim e.xtl.rt'!i!fC. Jt'!1 JI. rUle:- eue, Do llo1, Dof)F;:l1)'c:i It.

/

Arm Exercises

Without Apparatus

On r-ut.ure II!IRfiHJn .. tJit lJ.!ltl of dumh-hella, rnti'C.I)JL~lk .. 1 "'''l-l1Ir~lI. !:-If'., will I.MI 1,IWt·(1\1ijlll" lllJ~'flr~i,}

'rheile f!lI.Tl"lIl.i.!eJJ'I·, exeeciscs ure tu.urtl piitti !~uI4lr1..v tor the b~nmlr, ulld tho&! wJU-I tl~~ IJuJ.ldln:;r lip wit,lt li~lll work before t..ukIn:; n p U~III itMI'lIi!"r Il'U)'\'lll"i.l!!!IJli" 1I.fl{1 l\.Olu~1 \lire"IJitll.l.

'l'.b.e. II!-LI.'.rci!l! ...... nn!- iu~I!.I.l1ltl,~ In tilJi.kr. l.hl,! nr nI"'l .~tr{.l'll!!:· ln .ALL pt'.H3[lrlONS. Irll~ mnn wbo tllg-ll: dioo.bf!.11 .nnd pikhtlS 11:£I.:,/" III stwtlg in 111 A a .. rea and !;~OIlI.uI"l"8, Y1!1 (H.lly In the SPECIA.L P08"l'JIlONS TiEQUlI:UrrD IN Hl S WU'ftK_ .LI1D.I1Y mU.lI(':II'jj! 1U'e! not naed, ~n'l rthe ecurse in..:dudl"!j t}xc.reiZie:s l,b,I' I'c,quir~ UIQ .j'~(·rc.h.1!I of the entfre ,:::roUJ"' or ,,11(l1l1;"11'-l' 1\1'.1(1 tI.fID WlIlfI'l,I..!l,

PO$T'1\10N: In lh'l ILrI1l l!3"t.I'1)i~, tile heels Gould he lDgt!iJtf'J· 11!:J $hQoWIi ln U1i!1 plJ\ttlll. ;nDd the butl~· rut]y I:r«f..

Exerctee 4

f.A) PI3<'~ ~iflf,dlJ nn ebcsl with tiets eloeed ti.ghrl.. Hillisn urns: rutly extended :n.bl)v~ lu,'nd ulul \'XlN11! tile f1llgtll'lI lIl!Il!tHJWU It" dott~ I.I:n~.'t in PII\I,' 4.. RDtuI'n! u ul'ig:1.n1ll r~lIii inn wi1h b.,n,Igc on chest. wltb fis1l! elenehed, TfepBll.i T.FlN TO 'fWE~TY TIMES_

Ill) Uan[Jw. t~11 ~hr:I!;!_, uud cxtcud .111'111 ootWH1',1 to tlw :sid .. ;.:, Ten Tn.CBS, Ill' mure.

(G) lLll_lJds on l'ih~'. 1IJ1.u I!lJ!i:lum] ILl'lD<'::I Ktr"tliR'IlI o-u,wllNI .In Prolll, arme, parallnf. 'rEN THIES, or tnoee.

.1:'.f<iRf'PTf;U "rr-rl~gE ]~xmnCJSRB I.,!LJ L( 'I{L~~ .,A""'-D wrrrr ,;;';TfH~~H~TH A.~D vraou ..

rA) Plsco huuds unJ"l' jU'U1S lu eaeeu pedttou l!.1JoDwu 111 PI.ATE 5. JtlL1BI!I cJlb{fwl!. m .. lti~lt frlj. pceelhlo, so ! he muselee wiJl he 9tz.et,('h1}1"1 liKM~ FOJ' v a.l nne ~]L)WJ]W[IIl'U ru. /!lmwn ttl rlu! led !iDICI'Io, &(}C1l1. 'l'lVE]o.,"rY II'UCE!:; 1U'J_iI he I!Im~e Co f'J1jlil~ MJu,ut!d,t_rl!l nnd ... lbr'w,i "lOll. Ilunnt nK. ycu llu- tll.IH" cue- ~\""IJ, one-t W{), etc.. ill El-rd1!i;" t(l kee r 1 i m c. l!SlI. ]('j.t& Dr ,t.'I)lClCt Uti d \' lm.

(n) Nnw 1'liILlIg1! aud ustuml tJH! JlJ'I~ ,iil'{!l'ltly I"tllt;wlilrd Hi lhf.'l sMn jll~.!:!iMI tlr dOIVtI'lYl!lrd .lind ~W"J) htL.lds under uruis. Repent h"{!D'ty.timp,ll_ ~::;]~m' I"fllian!i nmnunt il) lWlku.11ol (c-xe:tJl,t 111 iij"'~6i(ll b~.ntllir)~ !:!K(!r!!lsl!".!I). ~1'1li6 UL week. unr plar. i;(I lllll) h lilH: ;rOll lllfJan blL",in'!:~ Now h .. 're )'im ~. UUfl-t'\'Ol 1)llo!l~h\'I'), no two, lots Q! 5:1UIIJ. It)ta or gingt:I".

E:xe:l'clU!: 6

Ri'wd.l!i on chest like Pllltt i1. Ftllh! "Ji).lImI tiglitly, Uody eeeet, l_'!fXLt t(lgttI1e;r,

(.r\j F~l1d. mOHf.lllsot C!oo!iil!it.1 in keepinjf t.I~c:! blindlS 011 l,ll(!JIi nnd m.iiiiog 1.110 dt;.ow. 1,11" w~H'11 ItJo: rttl- lUI poedble. l£wQ! 1I1'~1n HI(H.l lmd stretuh LJ1t~ )IlII&l!Ie8 gQ~I. '''be v",]I,lO C(lD..: aiat .. in !;~l1tjrlg tlll!l tJb-oW1!I end B.hGUW~H "away Dr'," p,·t'rllfID llu!!: rJ·WE.N'[I¥ 'rrMEf5.

(ll) ~conJ ~:J:e.r'liii!ii~. Plnec the ~mJUt!! aud 1l.1'ItB (l;!l sl~own [n llUI ID .... ·cu· ,uoLtllld lhme, PJII-CI! usb r:igbtly c.tint'illIP.(i_ N-ow throw elbcwe ~l..ruigbL lmukwnn! AS PAR. AS 'poSSIBLE. IU!I!lI,jll,g hnnda abut. (fet wJt-y bl5lo{!k, the FUR"I~rmn '1'11..l::: ll.J:.:tl"'J.'.I.iI:t. '11'6 .t.1I", STlU~TCUI}'G (lor tlU!. murclea Wi!!. II~ s1t~r, llrinr:;: :irn1!' ho...: k to- ..Itsxtibg pcoR;ri;i[l-1l 31Hl J'i!pelll; 'FW"RN1'Y THIES_ .Bl!ttl!l' eeant na you sc-ecne-rwo, Ol1l'--tWG, cle., 9REA1'U& DR&P, IWd Lt,.mollil the "OSTRlLs.

Nol.O r-e-Iu all the above exorelllf!8 J :uhi:!e }'uD to euuut, If. teaehea you TfME, lIud makes llH~ 1I1i)\'tXntut:lI tlll8:lI1JU', whieh j", vcry desir.llihle.. "''-lIltd, your- bn~-<tLlIljJgJ lor all of thflllCI nt'"f! ~ood brt!n!bill~ j·!t'urel-&el!l COl'" buLb emeteur flllil pr-U('iSiOll.n.1.

Resistance Movements

'l'lLl!!I t~nn Ri-::::Sm'l'A:::r:l.lB. ill 'Io'oITty lLr!.lu uud kraft. .a. "WiiJl! 1111If1!!1.1HIi: 1.1:1 'J]L'1o~! ill!v.r.lnpmi!lll. [II

,~~ nlm(l~l '!'nl:I'"Y I[Ixl::r..::i!KI, rlHPil!.mll!!JJ.~ nnd w'l'o.,SjHL~lg .... (Iqjtiollrl dA:!peru,l fo; 1IIIl'Ir 'l{J.l.hLtII ~m 'J'TIE m!lSJ~T. _\!-I~N ~tKr W1TE. 1'hi.J II '1\'11;1.11. 111)+'I' Hil' bu .. hll''''' [n illiJl'I"'lJ' 11Ililfli[l!}. The [In[llI'I~:!!I IUI:!I!.~ '11'IIi WOJut, l'II.uti Wl".!l'iI;: lil";'I!!IJJO!! RESl~TAXCB.

'J<Jli!I ffln.l)v;-t[J~ tI:X"t'IJ 181Y!i 111ft: :apl2:C:.L1L1 reeletue U(] urovemeuts, IIlld ~ I~~ h 011l1!'1 i~ 1111,!d tor III. crmT.AIN PHR.I~:=';E, YrJ-11 must tl~j II.oI.I:m~ rea! wm'lr now, .0 1·[lli!1' liIt(1o U.ilio dnp;O.rllD.OCUl wlth Yl)gr min.£! m .. d~ til' 10 ge.t.lIlllCIl.l~ Clf i& ;J'(l.ll ~1UI.W'lll~h [t)(:t,r,ii!l 'I.Illd ;'fI)U will lll!'lltu nee member (]-~ ytfllJ' bodr Yr(ll'li; JII._.b"1l.l n]j~ "t..b~'" lril'jll h(J~ ln C'('lII C"onti!.!lt.

EXCrctSfl 7

S~lIrlJl erect, Wi'Ul, lllO'"~" 1~l}l.bl;':r. PJlI(!..;! tue ll~t wrt!;it ,fifU'1)9a; U'W I'"ig'lu WJ'[-!I~ III! in Plu.l1:i i,

N IJW raiee llPWIiIl'11 w II h i'lj,lll r, rnll~, lLi.111 nBS rS'I' wiliL till; L~H I!I'I'"ITI Hil.llD_ _.\ now both .!Lr'ma l. pesa grill~nILI1:r I.tjlWlll'd wltll "ili-t:y llnl I UU[J ABQ'Ii.'1Il T.IIE lI~An, !JuL n.l~SH3T .!IJ.JL TJlJ.!: WAY (.IP. K''I.~'r 11.r!..IJ1II exnrndcd full ll!olJl:!;lIl. N61\' JOWL·I" 11,1 lilll.! "I'J 6r:i1llll l-'0ifJ i.:ID.D, do \'1.'11 pullfn it win r.ht' I(!{t ai-m ,IIIUj R.I:;~H~I'rKI] 'V[1'T[ rprm mOil'!' ~\It~l. ,Mnh ILlIl'"oIl worlr nt [~i.I UI!['OI!l!l, Thll "lw,.n.t llIiU i'I~r'~ Imll tllal IDBIl.tlIli lWfIIiJ wnek, terfflrJII thia Tl!:N 'rHIRS..

Pl.JLI!;P l.Ii:l!- ri ItIJ I \n-i:i'~ O~ 1.hl1 ti!tt n;D(1 TIlPBD.t Lbo. exerclsee 'I~ ",(ill I F,;!;,

r,h"l')l Iml"lflllulJj" ehonld be g'i",po IIIL' l'lU6E"'!i1I .ii.UI·OIJfIO \!:1Ijll!! [MI;rrDnll'iII~ thia (l'~iIjreiN',

Exerci.5e 8

Allij.um11- tbJ1I "'(lIri1~o(fl"l iJli11o'1'1I in PLrLI~ R, tIJLvlr.i,1[ Ilr" r1.:(I* ••• .ctL[,ly ilIf,illl);l,

";I'lLtI Dbj~t M lilill. l':l:ill'l'l~", I" III .'1'1l1i,\; f!1m pIILY R"."I'n.' M~t.II ,.,r 1[lII!,d",~ 1111111 ILr.e ;~1I1',!j,1)' 01111.1 II Imy kmd [I[''i"OTk.

Q~p iJLI!I wrfat l1ml~r witlL tha .... t.gJIL hlllht IB-Jld .i'QrilS UI.!! lufr U[:1n up the bll:(!I 6 I.o.r ila pDSBiMI!, JLL tll e oI.:iUIII'i t.L1n~ f1'l!:.SJ$.TiJo,; C1 'IN 11111 IJIII Ll}ft UII Nil. T ~ ",'.ll be IJ"~~n' to leJW U • .:. liIJdyo '1)"\"'oiL~ll II. ~b'l} IIrlT,l.n- ,nt1l !(ll'c..od III' 1.11'" b~:k. I urge .rOll 10 1"\'.0-£1 flLitUuUy un Lhll1i 1II::';'IH'L':lQ~ lor iL tndml [DDiJi:!:lel thnt bll,<.il,y D'I!t1d It I .D[H.l pt'I!P'.n~1i you tn l'I:'iIl5i1 III.ml bnlu.!!, .mocll a" til" hn.mm{'rlili!.I[. ill'l5N!S"llio8'_

Fur- ~III' ICrL jH'UI 'IIJ 'rr~N' ·n;,.r~~f.l .. lid 1111·[1 .'hllr.li!!!L!" It-oMilio,IIA, '(}t 1.~1IJ t,lln.ijlll mJll foOn:1',I 'UI~ d,,'11 arm upwo. ... l 'M~~ ·l~ihl6S_

HULl.! \J"6l'k ~ee[JI.JI. LDa h.n.nl at. :Ilr.liiL, do WI!! ~.p.-ritUl!I fIllJy .1]\'1· or ... ~ timll:!~, 1mL if 10U .l:l.rl!l 001.. \'~r:i Hn:,J ,,;,·ttit 1lIL~''fln -1)1" :Lower'iLj! ~hcmli Jill ~~fllll1'l'IIUt'l1 r.u· i!~I.rfi 1!I~';IIl" ~"II1r-cIM. rfllll"lil:lmOO t!1~L

Ill!'! R~s.isTlL :-:OJ'~ hi 'Ft'lI"Y tlDpor~IljJ.', .

TlIii!! ~iJJI pl~ exerc'ae i!C ~1ge\1 en ~i t"d~' I I!)J' de:vdo pin L! L lie: 'll"iI'jdi!!T·jJ,Dll flu fli..'r.ri. AtiSUffill tho pu~'il'Jl) IOolloWII in P]All! H_

~-o!8 l.i.J.ot .n.ll the flogl!l'!I nod [l'lllm"!l are t.iglil, ooH-elller_ Pte~. Llw billilh. 'lJg~LlII!I'" v~ry 11ll:ri,lll.tlEl rt.J\..l:;:;1\: TIT]~ ELnO"'~ 111'0 hli!jh II.IjI j'('I"'I!"'hl,., luu, Il.{!.oIIping the ",JLlulJoI tlgllt t-ugI'"LI!lll'. TbTIIIW" I ... J HI~ flitJ'fLil1011ol]l,.b.(!. .... ·rili!:l:.e..

,N'G\v rni:..r;1! L1I11 elbnwa Ill11lI"D.lLLl:lb', flRll lin: l'i~IL I'IlH:9 IlmlL 11m J"ft. Ilhllui. T;;V"£N"l~Y 'j'JM.E9. 11[~!lo(!j1IR ,h IJ. Ilflnd l,lIil'"!k I)V~I' tJlO W"ri"!l~ j ru::t aa flu' n H Y.,'loU rQwtb Iy cnu. T I, wi I) huH ~ Uttlill i!.1l11 ,f(lll can u-!l -whl!rl '"tJo Miff].I_ uo T.H l'S !1LOV-EJ,lH Nl' ~l.JO W LV. IUJd re-ml!!!lli..!i!'r Hun yeu muat l'urC:u t1:HI wr:i£s"l\:II ,III.!" LI;\nT le -u1"(l.1.!,l' t-o INI, jj('yefOpllllffil,

::-l~)W eepunue thu .Lmhtl:l!l, Ill.ll. leuve UII· t.lplL o[ r.b'll [iQ.g-l!.rul- lLDJ thumbs l,Ilgalll::!r_ PoI!.clDrm Lbl;! ezerclsc in U_lilli ])(I~!iOli unt-il the KI!l(l"l!-l'lI. B.!'1! Hr(l(i. 'l'·lIill iP.i 1l!l8 joe ootl.J l,niBu· and ueaces. !:t.':!! WCl1'Jljlll'rnl bow l>t.rcl]g ),onl" IWLlIlw h~~m[lti LL1"Llilr pml·t.idDg will R.i.lJ[p~., exercise dn.1J,y (Ill" .u rJ!.\Ii' W(!ol~:kL

Making the Neck Strong

Reaistance Movements

RC'.IIIu.tance Moycm.c:nn

.11. !5-tl"(JItlJ! J]!!1!k ill Af!:sQLllTEJ .. Y NECESlSAR', if ;rrm II"' to W1'~flc 1m~~lWIriilJy, r6r I~ ~~ thll!l

pilll'lt. 9t .Uaell: m(l"j'~ rdlt?fl thnn Ur.I}' (Jllun" pn.rl Dr tilt' b\'dy. !LrD!lt )JBN(iDM 11"1 e ~1'T'y w .... lIIlf 1'I(!I"klJ,

1111 munb l:rallllll~ IA ,oC!ef!llILIry if Y(l1l h .. ". 'lIT1!!kUlrl&: uplrntilXLll..

,,\ IItrtlUII, !It!.iI..IIJ1_1" neck Wlll'iI~ off IIOIfI'I lltN.!fL, Litn .. iH1J,II, ILulnJilY, .Ill'll] lUll!}.\" 1l,J'!;Ul[ ,Qll'[ lUll., 111""'lIoll(ift, RoJ 11'1,) li~",,'IL Lrnolnin~ i. M I{r ... .ut imj'u1'L,Il~"o!o (1\'11'11 lIP ~llld~LlI", I~IIII 111''1"''''1" ,. ..... p .. 1' I I,' ~1f'\""HIH' i!!'ulld ~~'I'l!lJtl'l!Uo, 'rb., • ., 1IJt['I:'cl.i(!lli neo I ht." lJl.\iJt eveer 111;l .... ised tor bp_gi.ruuttlL.. P •. 1' l'l~' IIHI!"llt.lon III 1:.11"'111 llllJ PRAO'I1(;(~ HBO(TJ.JARTJY

Exerci.sll! to

T.u.h. j)(tfIi~iujl showu ju .1'J1Ill JirH'!L ill j'III_!1!J [U, ['!:i.'tll H,., ]I"JI,[ lil Hl1l I ... ft, ~'Wlh mUl the JLM.' IIIncf RJoJSrs'[' witb tJlt' Ili'Jjd, SO _'WIDl" llliLn~T l'I'i11 llll'"" IIl'llrd w').rl~ t(, rlo. Push 111., IItIIIJ. (Io\'Llr likl- 1~1'!l1I!~(1 5hown by HI' dUl.tl'd Hht"<I. 1'1' It'" tllJ' A'cl '(t)1.! L"At'¥" Iku:SK lila h~fljJ hJIIIClk t" (l1'1gilllLL [I'IU!tJO.rl lI.lHJ I"tIp';.'II1 lti(j 111"\"","(11]" \vil~ Ult' Mi,.1;"1· 11.",,'1). P .... rrtll'T11. llJu I!-.D!rri:s,' T"KI\,' Tll.lH~ willi lLu: i1",JII [ •• nll ILIHI [I ... rl "I{N '1'Iil.n,~s ...,..iu, Ilu:' lerl bnud, JULd I~f!pr it til) 1111liL 'hot' 'H:~I, 1.., tb-od,

Exercise 1]

Plf.I[ 11 NILI"IW~ Illr II~d mnvenmm hlif:ll(\\,;ljrfl, Plll"oI' tlLO: L"i1ll'111 IUlLI(1 11J111~1"1" I be dun rlml .form,.

11t!lld 1.ill.t'k tn IJl\lciiloo .. tmwn h,~ (1,,1 d[llli\ll lillj'" Url"oj! lwall rrtrwlIr.1 and rj1t~fil Tr.~ 'l'n 'rW"R.N'ry'rl.ltl.K.-:.i, JT5!:Ilhl'l 111ft IlIlIJd hilllf UlllLi!o time. n!~ ~I .. rl' tbe U4!iuJ i::. blwl, QU4il llw IJULOjI'I,,11. jln' Ijll;J~tI,V IIrllU'll.

Ext!'TCil!le 12

LUl"k 'hil jwgl'n IHII) p!ILNI li.n.II.J 4fi top Ilr h(l~d hlt-t" P'IJit4' 2 l~uJJ bt'lld fJ!fr""'.l'li AS FAR ..t.\~ von ('j\~, bId. l~lojSl:-::T W rru 'lTCE HE.;\, D. Pldl HJ,· oJLi.Ii!l r!IrJ~1 rllYWl"l 1111 till' l"t.wd, Al!i1!JIllIl! (lTJg, lnul p~!oIII~lIlll.Ud r(!lloI:JIi. 'fEN '1'U TWg~\I'FY '1'JJ'dBS.

R.RSlli'r usnn PI ;'\I..IJ .. -rlU'~J'; "':::NEIfI'fS.N.,"5, AS 'J'JJ[.: m'iSIS1'A;\CE IS "'I1J~ f}Jl'UUTAN'T prHrUR1~ Of:' 'rim WOBI\

RllJ::('IAL Ji.\..Ii:RC1Sg: ,HI!.1r .It.ln,g lbi' w'j,.k shewn ill Ih(l HI!""'.!!' ~~"r~illl';:ll (Ibo-t·", tum [be ill'J,d til the I'ij?bl Imil n'I'~.'l1l ~411\ ,Oitl'('iU!.l'uL Nnw t ura to Hw Irr, lind f"'H;i!iIIIU .hillt Ihn l"'.1l'l't!i~"lI wUl l'llnl' HIll p<lfiIir[1..Iill (lr lIhJ JI"nr1 In !11'f'..Jj I"IJoilI.'Itl1j" p{j~iljjll1

Exercise 13

11Mt rioJ)'1I,11 on ~'(UIJ' lu~,',,,,, i'JJI('" rljlm~!> belli.l~d y,,-,llr bl\L!.k, I1Ril .\'tltIH' FUI~JolJ I I::.U' (IN' ~l'lm

1,'l..lI)Ull. IJse 11 MorL iluUt JHI Ill(" Hlli!L·lfl [IN!WLL ""'I'>ILL-r.lkifllJ m·ltrnMIlIC" Lhfl lo n-heud,

;\"WII' IlOLL TUE. [IF-AU I~HuM $11]1-1 "j'(I .. [l)F, IHlli F'ORWARI)S AKH B.A~~r\\V"rr08 \fl",1 ... r tIl ... \l'~,j];fIlL IJI III" IJurly j", sllpp.nrh .... 1 ~II:I 111 ... 1I11i'k, IIInJ il:i~'(~ ~J.L!o IWI"II: iii Irlf'L1lI'I,d{1111I .'111II1])Ir n] \\111'k.. TJ:LI}I UIj }I. i'=if1'l"i'l,:,'o,Illln "lfl"r .. lIrl-'~'T. It 1',:111111"1' hr ij,'~d 'W"r.k until .II)U .. rIO ti .... «L bur Im~dI.lIolJl" tL.li:lr-lid IlH' tlruc tral!.14)'1I,' til .llIy "ki~ k, «n .. ;ur m~' ft'ITI iD\·"lltillfl~ By ImHI! 11'lLini[l!r I b .. vt- 1~1"<l'Jo;IJlt;'rfl my nifjt,\I; until IloII ~JIJUI I'llfl (l1,uL:" JIIII w~~h Iji~ 1lI1Ulih IL"\\"\"r hllrtl 11" Irt('"'<. I1L11ill .... "I.oI JloIll1l' uunm.ted Ir mul 'Jlnt"IL

Work for the Trunk and Legs

'rile n umbers on the pin tea correspond with the exercises in order.

'rite stud ent should count as be p rforms the work.

Exercise 14

Position: Stand erect, feel together and uunds 011 hip~. l:'Itep right .foot Lo the I'ight I\S sh 0 wu hy 801i,l I iD~S Rnd B 8:><1J BODY 'fO RJOn'r as fill' as possihlc. Bring body to original po. Won, and step to left with I ft foot lUlil BE:-IfD BODY '['0 1'RE LEF'l'. Keep the hands on the hips. Perform thi FTF'rBEN 'l'IlImS.

Exercise 15

Feet together. I{" ise high on tip-toes, 'Luil th 1I let th body down as shown JJJ doll",1 lin es, PIR(p]:'i. (lp[ lilown low. and keep your body as near vrrl ical us posslblc. Do this 'l'EN on FIT'.rEEN TT:-.rns, m' until you (ll'e tired, but jIlHeil.~ the work ea eh day RA ,ro U I'an ~tll_lId it.

Exercise 16

Feet til gettier, hands Oil hips, Bend bOlly fm'wul'd like solid lines in Plata 16. and thou erect like dotted lim'>!. ];lend FAn, f"rwll~(], I1Jll1 ('nutinlle FIF'1'BEN '1'0 'I'WENTY 'l'lIITJm, hut stop b .fore you get, exhausted.

Exercise 17

Sama pesition 8~ Ex reis« 16. Fl'om reet position bend to the right, [IB far liS you ell" ron, c tll body. Now buck to 'reeL p SH10ll uud 1J nd to the left. Yon must hand to the LIMl'l' of your abijjt~' ill ord I' to get RESUfJTS. Perfor-m this FfF'I'EEN '1'nlF.S tel ri lit 11",1 lert.

Exercise 18

Sa.1O position ItS be fore. KpI'p .1'01.11' feet in fum position without moving them. 311,1 'I'WT, "I' Ilie hOlly to tlte rig-lit, the 511(111 ld el' high up. Assu IlW ol'i!('im<l position and l'Ppp.at to till' left. 'I'UTIl IJJ. .. hod:", tl) thu LLlfI'I', gil·trlg tilt'. 11I1I"('I~s 0 good hurd \VOI'koHl.

Exercise 19

Same position as be:for~. From erect position BE),!}) 'J'BE 130DY BAI KW" .AHD without moving feel. or hunrls fmm t,beir positions. Perform this ,['EN TDrns and al'ter II Inw moments ' rest 1'('PB,lt 'en times, Rll(l if nor too tit'l'll it can hi) rep ated again. .Alter II few weeks you can beud buck wnrd much rlll'thpl' t 1'lIll-tl1 first. 11lIt. at all tim« go as IIII' (IS possible. for in these exercises the benefit is largely at the EXTRFll\'rn END OF 'I'HE MOVEMJ~N,[',

Wrestling-Lesson II

What to Study and P'racl.ice in Thi. Lesson

First.: ~llh,_ly Lht.' I_let UJ"L':-! ILtHl ~ be N .\:,\ll·:a..:. () f I~.~ ('J t IjOr~n until ...... OLt jl,'" UWI'HugM.v rJIJ!lili.f'lJ' .... ,tiih iL 'I'hi~ j" IJr..·p'+'~[I,·y fnr w,, reI·fll' I jl 1].1{' Jlhld~ I'.'t')" ~'rj'tILh'fl1Iy 'I h r'ltH~llflHL j r I' L"nItt'I;W, HUll' S1lU iliUM' 1r!]~I\~' iJXllL'fl~ WIHI! \1',' mh.11 wll~I[1 '\ U ,:;illY'" 111~j.1 r~:-':r'hwa. .. ·· I j ~rJJ (tL:-V iJ'I'1 r I j t i.!hIlJll'I'I':Y.·· ... ~ -Isvur h,hh~~ 'j l}iA1. 'J'hur-e "'Irl' mnov, 111jlU" Ilulll,...:; Ih t'1'IIIlI' lun-r-, -.Ij

IIcw,rn r h-e-m UIIH'ti'llghl.,' us yo~ g11. ~

.sBtumd~ 'Yilll ~I]j' tU'l~i~1.am~~~ !II" ~l (~OIHptLll1nB. Irl}ell rh~'~1.! lLOlc.l~ OCf! aitt'l:' unnthor muil ~'I1 •. L JJ 1'.= ontlrr-ly Inmil iOI" ,\-itl. Ihe pmrtLioJl~ -or Llw ~IDl i rt- hl)fj,'f" when nH! 'hold is i n I\rr("j·. H.f:..Jl_jcnLher that LlI(' E:"-1:':J'j H .. E l]ODY IlHJJst 1JI' Iu tlru rii!!lH poaiuou. 11~'··eJ·.y nuele HlLUiI, be STHONrJj fnr a eoo.l IluJd is. HI;:~Jj'!:oIS i1nl~~~~ baokud UIJ with Joreel'ul Jj rueles /J.f tin:' 110(1.,·. llL~ Jeet, .orlii~ r.i~cl~. ~II ouhlers und le,p;s.

t.::A llTlUN Un uot lry t() do uun .. ~.h wrestlinjr Hl 111':;;1.. D() TlO~ rrse 1 hli:.t'i(, holds on. ynur companion lo() the i"':iLt'u1. I)f 111'r111l1~ him. ~illlflry JlJ"r1I'1 ito the holds iu nrder- [0 hl'I·llflH! ftlillil ill Lwjlh them, TILti reel wor-k will come III I I.:! I",

Third: En ve ."-I'll!:l· IJ.LJlHp!.L.nioB 1 r. ke I lie \~II"II·j(ILHI hlJ'hl:! U f~ '(QUi ttl a(·l~II:Fi1.IHn yom'lii'l r to theur. 8tull,)' I h!, l'i~UU·'1.~. lj~1L tlllr nnmpnniue III kr ~I.I· li111~1.:;! l"ll{.\l LjY, Y HII IlU~.V I hell t..r.v n h.rs-ak Lfw hnlde, IjlJL d\l nul. Ir~.' teo 11111,,1 'I~ Ii 1':>.;1 , Rililply ~tJ!l;SI·ST, l'ur- resistnuec L!oII 1 tH' bll~i~ Itt' Jill ]"Ih,~'l'4ii'fd elJl1.!JI'I'. H 1:'11 JU5t JIS" uupcrtunt rQ~' .~'nrL lj) I,~~ nl,]'!.! Iq n.E-l..:;r~T thu vl'PvIH;J.LL'1l rlOld ~L~ it 'i~ f(ll' yQ~l l.u 11 ~Ipl.v tlwm ~lu·(·e:!i.lolfLlll~ .. for I~ R r~a! t4unl(i!olt YI,Ul' 0IJpi1!lCnt 1:'1 liIIOl:., t rn iu.vl. J.J u.I ;r.·uu witl

II~P, rl~lH thl' l~~.t'f":4:t.;I\" 'I~ tlLl..! dr-Ieusivc Jlwny lil"Pll·~ ill I1n I"l'liiy IfITfn.lllllJfI IILilU·U:-

Fourtb: T~Jty t he leloitWII II~idt1 lI.ud wt-itu n li:!i.l HI' rue hrlliJs, rrbhJ: is n splendid \""'1.1.)" to lentil thrun. If you JJfI\"f1 rime. ~n·i1t·

r I,t~e name of eneh hold 1(1.1(1 ',htlll t,ry tu write II Jt''If'rilit ion of it. rl~ry. to mrdU .. 1 the dE·.Iwri[jti4In so plnm thnl nnyune 1"I'ltlrl 11111'[1'1'"~r(Ll)d it without IIJI HlU!;j rut JOIl. 'YhiR ill met-ely n :'HlgSCt!lt ion ftlJo thosu who huvc tH.~n"l· \Vl'"l,!'iHll,d and do ~1Oj, kuvw lllt! UH.tI'le:Ji Ilf IhCl nsnnl wl·es!1iug. oouls. 'I'he uman-ur or I'Tuf'·Joil'!.itHliri wBI. or ~OIlI'I!!.t:tl uot fin(1 this neee-eury.

AU \\' l'e.Rt11~I'!l, huwever-, will find il, c-xtr.~m('iJy valuable W stuuy th.(1Rf+ JtoJds \"IH',Y cw-dnlly, .1'01" die A4" ·rH.\l'Y 11l'iro lUlLSt.r·rtl~rl 11ft.;Fi nt-\'el~ ht·l'u)·i.! IIN~U rllustruuxl hy ,'hnmpioIt \~Uol!r~.

ruth: Fn nner 1 ~lU'n:ol «uys : 'J 't'lH'ILieIJ l [1L'.II.e ilohl,., l'\ l'1'Y ctny. Yeu ILt~,·.1 nl~i. !,Iy hi throw .),HUI' r-mnpnniou oe Ituve huI.' throw Y01l, but SC" ~UI"l' JlUl hclds nud RE:=:l.[i'i,'I', P~l!11l.Jr pull ftwl Lugr nlllt~i!'ii WhUL (hlt'~ the bUl'liu('~~. \\'IJI"k C:Il.l!ly tho that. Jew f18Y~. hH!.I',·U8<J 1 her- 1)ffor1'1'! • ..Llhl PLIWI'I' p.a~u time, 01.LJ ;[It thu end oj" t.Wd weeks you will l1i' l·wj,,~· B~ xtroug as you m-e now in lhv rnu!tble:.~ naed in this IlI'Adit.(\~. BE w~.Jn~l?nTJ wll]! thehnmmerluek nnrl ulh~l' PIlI!1~lll huhls, ,\"ct IJlll Lhetn on alii f81' 88 y-ou cli.lI atund euoh tiru~" '{(~II must bp ubltl ttl n]~~~lST . .1\.1 .. 11 nOJ-IDSf an.) UH~ wn,r lo i'Niisl suecossfully is te truiu the muscles nnd har-den tlWIIJ Ly AC'rCAL \VORK~"

Don't, he ill .R Imn",\1 In put ~um~ l'dJr~w"~ shouldnrv 10,.1 the runt, Wah .. \rork. (~i\,tJ nruure .Ii f'nrrncc aIH.I lu ~h~ ftrul you will he dcHglilt'\l Iwil.h your rrurucudous gru.ns itt 6kHl, Jit,flt·nglh. heuhh ued nmbit icn. 1 hnnw, I h.8YC Lnught hund·rad.t!l rmd Fler'u UIt'1ll 111'~~Qltlop Irom tin i1t'clilJlll'Y J~lLy;!!hJllI condition iTIIO J101' n'h[et{!~ nnd I'h .. .:s!;J'" wresl lera.

ln pl"lIlt:.tidng LlLU~c. Ilf1Jd.8 use lLU.'~ I.! om JU! nion you wieb , ltig nr lirtle, ym:H1g nr old, Ior Ih"'.Re lU'l\ vnly practice hclds at l'iP!oi{'ut nud y II rLI'~~ f.inl ~I"IPP()1\cl'rI In !1xlul1l.Nl, y~mrgdr iu Lrying f(,t ruB. ,)'('1 it yuu hnn! u l'MlllHlnion ul' ll(Jill" vour own \\I"ci.glJt I1Dd Rh'Nlgtit, 11 will 110 ']0 harm to hn("klr JI1tO it after Il fpw djl"Y~ aud woelr Ill' ~I'H'i11 hl:~dlhy 1;o\V'~8tb:"

Catch At, Catch Can W.""t1inli

Wl'l2sLJiug' j:-; as 1)1'd. a~ human 1Ii!l:lury., lt~ p;rflln.L vulne wus 1'~l~~{)I;Lli""I~d lir 111e nucienta, nnd IUlILlJ' JI"rLwill~!j, and irunges of wl"ol'.slleriil ILI"i' l'uuud 011 the .str)I]p~ nuel pillllt'ti .nliol:U"l1I'€t1 iu the remuins o! unem-thed l.1itie.!'l •

• ~ lmQSl uverj- JJ:U tiou on eartb to-dny l'c __ 'Qgniz S wrestling ;~ H weudeerul phYHical devejoper. muJ il s.u-rl' means of p"ep[U'!~tiolJ far gl"~nt plJysiertl «nduruncc til' selj-protectiou. T'ha pust (,,\1' yrnrs huve witnessed .fl wvuJ..ll.!'l't'ul revival or iB~J'e!:!-l ill tltl.H rJw nIIE.'\'''I~~'I' tll·' J\!~L A'rm..lE·rH~ CON~ TE~TS, nu.l 111~~ IllUtH ,.,JdlJll'd wn-stl u ·itol "r 1;:l"'~·.Y ,1'OHllh'Y JmY~ u-n vuled the WQ1'ld onJ!' to ILl8Ut and eomest "" c ith tho ehnm .. IJiou!!' {.r other Innds.

'l'horc ht'fl ~('~f\'":nd fl.t',yll.'li'J llr wr6lwIgt unuh RI)'h~ gIWCfOHl! by flxed niles, hut tIw CArl'(:n-.\~-C'A'l·ClizCAN STYLE js rJl!linVI11·ite iTI AU1erill~I! nlui will reec .. ive rbe hulk of 1ho atteni iuu iu I hi~ l'm1r~f' !If l"t-. .. I)UJoI,

'f-1I0 W),~~i!lWlliIJ. .I.wldl'i will -htJ shown in ~\PTUAL T''!IOTO.;RAlJllS, ou fl~~~(l.1H't oj! thn «xu-cme eecurney r-equired 10 rnuke 1Iol.18 t!IT~"li\'~. JJl1rtionl:l. ~,r the ~c.vl11Im iii' exaeeises will h4! "'::fIJJrd!H.~.l ill J~"Jl\v.iHK'" Hw.h\ unrlcr tlU" .. Ilreetlon of ~·u.rlth."'I' Hu I"]] iii. uunsolf', 1~\'u:1J' I'\)SLI in \Y RE~'I~L I)JQ is nrruugrnl hy )Ir, !3llfl1ho, mnl most of ihlJ photographs n.ro posc.t fur t.y him-u-lf', r{'·(!lJ (Hl1lHt!l_Yl~ly iu lIIillri the rH("L thut vcur Insteucter knows bevcn.I n sbudow of li elmll,t whut he is talking about. lIuII tl1l1l flU.r 1'11th.:isl[~ tluu IJmy be {1ofJ'N"~d by outsiders aTU p.1'f!lwhty Innecurntu, fnrD(\ OULflT' wrQ~.JI·I" in the world IHI.'l jIIl111111·.1 nit:!! f;;111!jh't rllil ,t.;tJ 1111111"' .1,.'1'111'09, 01' LI"~11 fJA!i sueesadul ill his contests.

Fint Le .. ons Simple

The JIIt:llf'lllJtillll.!!l in 111f' ftr!)l 1""81':11111::;' ru-e vflry simple, They r ll8.tat ehh·(ly in lc{\(:hiug 1ht~ IJ'2'Kjun~I·.h til r PO~l"l'] f'{~ Rl'Hl d'\J..:.\.l\l~S of certain holds "('1IUJUonly used in Wl"t"l'Jtjj[lg eoutests. .l\JJ., Bru-ns .hli,!.N llrpL wish the students 10 1~l1gn- T(' in severe "tWtl.i h betore they bo'r'c lUHI [imr t.u ,it) t]u' ~Jl'clilJlh'ary work J]e:I~ecj~Fitl,ry to flt. Hie rl)lI$:.'ltls ul IlLl;" bOlly for th£.' s1.j'Pl.in.B en{l Iwi&h~ i1I~.t 11IlJ91; uceompnny wresHing i r It hus lJny Ilfe ElUQ gi!lg~I' in H. JH nll.

The-I'e Is 1\U ;":'HDRT~CUT 10 "'(I'Hhl! '1Im{l~l~s and skill LiJ ""l'f'stJ.ing', ('Cl"IJ11n stud uls will J1Ho;~- thelr nmbitlcu to out. wr-iJlh Iheil' [utlgmeut, I1JH:l fit) u r lIlt they will heeome SO['e In muscle n nd 100sp thdl' k(Joen d~sirc to reach the top.

J){l nut 1n- ttl show every 110W hold )'OU learn to your trh-nda, nud try 1l1('W out em eve-ry oeeasicu, for long Pl-llctit:t, is ueoessnry in mast~rill~ D good \\'re.fuling hohl, IImJ it ynu th.iIlJ, you tan nse 1J.le.~8 hold~ ns soon as you leum U!{!ID you ~I'~ lil'ie:ly rlestiued ~~} rlisnppoinlmeru ruJiI 11d{llli. Bill. Lr YOIl take t.lw time I hu .. nntueo t'e4Iuire:lli, 1,,10 your week 'livell ned thGroughly~ you nre ~WiD~ to flnd vnuraolf 8.kilt{jd ~LL holds, Jeiuta, def'ens CF!, UIlJ ym,lf Inl{lwlr~Lh;e or the • 'C_[8~aE of 'W1"tl lIiug win enable you tc hnndlr-, with O.RI'lC, hig and powerfnl men who h-l1V"{t_ only theil- nntlvu st"l.!"n~lh. withuut trained brain IU111 111 utwlel'i, l ts a wonderful thin#!: ~il !w abh .. t41 (10 I his, yer. il's within tho pos:s:ihlUty ()f tw~r.)' urun wlHI will FOLf..oW 'fHR RUbES OF 1'UE CAllIE, which no'e 110"""

R.gul..,. excreiae of the, proper land, A st\lOY of the 000000. 01 ,wcoiling;

Proper di.t-&lmple rood and 001 too much. Abundance •• r fr •• h nir,

No liqnors, tobacco or cigarettes.

TrMning or mind and muscle to EXTREME SPEED.

FllfU<e nO---E'~=.r B lTtfiJ! I'I1d Fred Bee 11 of Wiononsln, 91l!Jtin!r lCJl;u.dI. lle1""" Ut. Mo.toh

BegiI)oing a Match

Custom IHlI'i mnde it I~ "tHIUire l 1'(HU'le:6y .far- two wre..stlr.i:'S Ie .flhnke baud l.tcfoj(J. and '1.lfh'1· -aeb ri1IL It. '''''Qwd he cen~lil!a'rt·d unsportsmunltke nnrl nUJi;Cll1lt'1iHUJ1~' rOY jl. wrestler to "-'IHHi iMO hiJoil QPPODm:Jt nl I hp eu!l (If Ii.lltl without fll".qt 'purrnl"t'l'lin~ that t:OIlrtr..sy,

n i~ iuteudcd tc JV1H'('~\~I1t the 1;0,)rl feeling ~~x.jS"t.in_g: h~f\\,(letl li'U,' (!ullll'Rtll.nt~, 11.111"1 whieht-ver iff, ,lllf(tfllt'dllf." '''r-ill n;nt, fHlI til lnse 1l1'n~pruJJYJ and Erivp bi!1 OPfJOtlfLllL full credit forthe victorv.

In ,;U,,' fI ffl'\\' iflf5tHIJI..!ItS IHLn· uotcd wrestlera l"cf.llli:od 1:1) ShlLk(l IllHltls with an IJP]:Wl'wnL. uud in such (,llStlB !.lIe !lPCH·ting Wl"J1'('II'S hM'~ 'Revel'cly or-i I ii;pL1 Uh·W rnr this luelr r)t oou:r1.esy.

Quarter-Nelson

?It .ljl.~' 111:r~ picture carefully. 'The ~ej:SOll hohi_El. 01' whleh theru su-e IIHUJ,y. comprlas 8 110M willi one or l![')tb hnnda nuder tho 11 ppone u 1, '11:1 arm 01' arms 1I11(1 ~H·l"_OS~ 1 hi? neek,

Tn the uuart er-Neleou nne IlJIHf.l is plnced lU"l"o.r;:S; the CIIEJ'(HHml; 's neck, while your hand Is PJI~jJ'd m.:UJCl'" QU arm iillcl_ your own wrist. K:r;~P~U .1i rmly. This: hnlrl c'~n be used '0/ 1,'I]J'TI yuur upponeut over to D. jilin, provid ~u~ yOD 'lin, him if .I'! !·III.ll~·j' til) J'HII.rH' 1111"11 nijt, nr if It is usuully ~ roll H..lr· 0l'II[lntmt into t). !Jollsi'LioIl: l'nr seaurlne D: better nnd iuore dfetliJ I·C hold tro" ,ompl"li."~ the rull.

Keep th e hold fum n 11 r! :.-; t rcu g-. ,tt]] d ~·onr kn C!f!' a gn.in~t OppClll{lileg body so Ito will no~ ELd].]r"kTi lInil ron awny Irurn Y1;m.

P"ilclil.!U llli:-:; lruld from unl,llsldc:roi. r-h,~,tI your eompaniou Jlirileli~iI:! it on YOlII while YOlL 1 ry to hreule it, nnd ,get D.W~y.

Half.Nel,50n

Tile l~lt.If~N(.Slaon irt pt'H'hnIJS LlJI} most t.~Olll.lllOll of ill wrestling holds. Jt is lI~lIjllly iH!llllre(l \\'hJ1(4 Ole enntestunts ar-e dowu on their lm~~~s 01) Lhl2 mat, yet 1 L euu be secured and used with gren I, f'.fft!'Ct whllo S1.llthJiU(S.

The half-Nelsen LIjI JiI~eTlr(Hl b.,· pll!llf!linlil: j"OU]" huad unci firm. uudcr the ".)ppufl~nt's IU'ru~ lUll' fb,t"lISlin.g YOUl'hOJld well ll~rt)as the buck (If his III1.-clr~ It 1l1ve-l!l )'011 it b-trOtlg lu\'ern.ge. und by briuaing op_porwut's JH~(lll to Lilt; miLt nml hohlinij it. there, yon enn wui-lr for n n ~gsi8t.ing bol,l with your Iree hund.

'I'IJis held is not offeu used u luno fer- ~ fAll, but when used in l'<Htluina Lion wit 11 oUll~r hnlds iF> 'I I'Hlw<)rrul factor- 111 \vilulint:' mntuhes. A stronp ImH:"NdfWu with n. Cll'otch hold -Is e:s;eee:ilinlt_[.~· hurd til lu-enk, unrl (Il'hm mnana n [aiL 1'!1~ h.:tltNelsen is used in I"'In .left!!; than l.wNJi y eorubinntinns.

Prnet.ice it ilo..i1y i ,j L Is flne tor !Hoek muscles,

Three-Querter-Nelson

'The Lh~~e·qUJ1J·I.",' NclM;n i. <'I.-ariy llh"'l,rlt('·d ill llle picture. :VO(11 tbn t "F'81"lDOr Burus IIn~ ttl'lIS"! hi~ .orgIlI unn under the oPIIQlII'nt'~ t~!l'lIt arm .~ ill Ih, hlllf·)i~l, nn, hul, b. hils srreucthenerl tll~ IJOJd by g't"b'ipitl~ hj~ IH\'11 right II"Qofl with hib le1t to fl,fl-{;lU'll gl'C:llli:I' I}O"~e:J·.

AlB" I\n\o 11,"1 JIm". b", hi, IHlfl.\' r:l,ORf: Til EllS OPPO~TE~T Thia is DCH':C-SSl:l.ory in :i.1I Nelsuu llohl~ ill I/riln to pruven! side-roll nr- hen. I-spins hy tJ.U! opponent. F'ij nner Burna' knee. leg and body positlon Ilrfl s1J'ong and iJVWCl'tul.

ny workiug fll!il, following HLP opponent I-!O!iflly \\rit.h his hody ns he turns hhu over, Bru-na «nn secure n tuLi with Uti:-: hold nlnnc, but it; must rue (JQn~ jws. flgh~. Ior- the tiligh~~st loosening 01' .. play" will allew tbe npponant to gr t nwny.

Fignre 24-The Double cr Full NelSQD

Double-Nelson

lIu\·jng studied the other Nelsou I.i 01 ds, ~'ULJ \\1111 readily trndcrstnnrl t his double-Nelsen. Burna' l"igllt ~md left Ilr.1l:LQ have been ~1Hll1~nly lltrmrt under tit!.! opponent '51 riglll nnd left nrma, :r"~I1f.H~tivcl)", n.lHl t hu hnnde Jeeked firmly haek of. op~ PODODt'. MUI<.

III i"tJj.,..; huhl Btu'n~ nsr-a his Iuurous "flnger-eovee " g-rip, so the oppon~.'nl N!nlll)l rCJH'h up and pi')' the Iiold loose by grlll\lplng Burns 1tHlII\h~ .lH1d Hngers. Note lh~L(. the ENDS OF III.I. v.JNGEn~ ,um Tl!UMU!'I All£ l'ULLY COVERED.

'JfllC;' dQIJhl .~\.tl~un i~ used Irequently, hUI! is: not "err cc.rtain in l"p~tH~. ns UIO uPpon-e1illOl1St he turned .n o!ltrlple.tlJ' some-snul; in O!'l~l,pl' te IJI::.i.ug his S.llouldct'R t.o the iaut, and whjJc dOiu,€t' 1.1dH tlie hold is njit to be hinlu.!r:I .• nJ.hl 1.:"~!iit1~. IJH! ~l.ggJ·e!oOsQr'~ wn IJ ely OI/i'ttl'lll~ts the opol"AljoW9. It is D IiilroIig hold rOt, iil'jng the oppcuent. while We ag-gt·eR!S.Hr rests, and is used fCH' brinj..,:riLL~ UUl OJ1P(nH~nt into the tle:sire~l positlou for aeeur-lng ,~ mOi(' effeutive 11010.

This is n sph-udid h(\hl iu pr'iwtit;c rOll tlt"r\'.·lopm~n1, and Iht, !-l',lldfloni,. hOllli! hn ve hi!' (ofl.Jnr1nf1ion pl'lIdi(~~ it on 111m daily.

Chancery

In LlJ.jB I1lllti r\gNtph F't'ed Br-ell Iuu- }fN~uN!ll ;1 (·hlule~H·.\' holcl IOU Funner nUnl!'!' hen d. ThL; ll"iHulC't'ry IB an I,IJ lLolll Mid i!l nat tnr rmnovr-d r.roHl 1110 flll"nn,l:!,'lL· hulrl, whh-lt i-, nLJ'\1 lnu-n-d in WI·I·Rtlil1lj. The I'hfln('('r~r is SfNI.rt·iI hy pHSS1.tlg Ihft h.rll' around Illn orpont.;n~'~ I;t'~'k nrul hide-Illig' with g!:'("8l fO""''I;'1 t>h Umt Lhu hend t:l'III]~~ 1.1(11 will1cli'-fl wn, H nllJhL ~H' iirJ.1lill'~, in such !, lILom'uu', however, 1 hH L 1 h ... fl)'rCUH'nl i~ Ilot ('!lHJk,Joti. ,.,11(" referee is llH_I .jllilg~"':! of when I h~~ c.~rLD('fll'Y l}t'(I(HilfS II 81 rfl ngle hold,

'T~w hntd h;c 1001'il'e lIrt loll used whun h~:J.1·h 1'I~tI Lt~S.tflT1tl'l nee on Weir kn !'is (111 the mat, "l1t~ *ti l1SII,lU.y iJCI'UI'I>d hy tbe 1I1u.l.e1" mnu ''-luI IIS'1r] II:.;. a meaue of' Ufltling bndi of hi'! IJI'pOntmt. It is ulso \,c!:l"Y d'E'f'I·ti.e in I'MlIl,irllll ton wlth ol'hl'" holds in ~{"(HU·· iJlg rILl!>.

Figur~ 20--The Brumn.r1ook

Tb .. Bar Hammerlock

The hAIIlJIICr.I(')(!K is one or the I.Llusl powerful nnd pnro(ui holdN ~IJjplnyejl in wrestling. As SllOWU in l1,i~ Iljnstrntien. il is secured by hdng.ing the opponeuts ;01"m behind hlm ano then j1oJ't'ing it up toward .h~ Rho!11dm~ Gl'JHlnJ1ll~' hnt 9.01"'-"1)' t.he opponent urust .h~'Vjl1j\"ny to it, fUj' if nso.l !lJli HlU5tr~1I:.-e.d Llie shoulder eun tIL: diglo4~JIItrll ()'I' 11.1113 us-rn brnl({lfi. Farmer Burne lnveuterlthis pn etiunln r munner Ilf 6eQ.lIJliDIo!; Ih(, hold hero Illustl'ltl:.p~~i and lle S1lyS t,lt;fJt. wltou 11e ~P.1·!; it 011 U mnn j:it's- all 011 wi\Jl him,"

'I'he varmtions ot 1I1is gl'('}lt hold. witb if .. bloeks, are IllltS iTI..-p lulued 1 at er in t 11 (I I ....... nrse.

Carrtion : Pr"otiee lJ,il hoW W I'rrr em Ii:.AT ell R$. OJIlI I\'~ go tll.' ULnluent your o ppnnen 1 re(ILJ~tR. TTfrvp it used CJt:l yourself I'jgllt ."11ou~. for hy mueu t,r'lIird,Dg Flnfl _prfl(!t.i11i\ i,,bl:" bold enn he "1"l-"siRt{'il t-O 8 'wonrlf'rf1l1 rleg1'p(," rt is 1'1. epleudid h'nining fo}" IhE'- ~hOllUler mnsr les,

Fl gure 27 -Tbe Fa moUII IJotob To. Hold

The Toe-Hold

}hl~'h lw!ol UP~II ro-itt-n by !,;JlorHng ed.ihH!Ei nbotrt the toe'wid il1 wr(J,.,UiH~. aud ,iJ_U ngrco 11m I. it is one or lhe most pnill rill ILLld t'fl'[Jj·j ive lloh.b kunwu to the (IiOr~~6i(HI, pt'f1,vfdjDC" il i~ J.JJI,I~ecl ln rhe P2"XoIH't manner 111~e("$~i£[ry,

Thel'(" nen mnnv "n .. ri,lH lens, nOr.ell IID,l Rrlrl'LFi use iii lCJ1lil $~\·EJ]l~·tJ[1 rliatinrt- rfl]'ITlS of it. Y:f~1 fl!w wr('~tlr.lriS know hew. Kfl1!,.'1 in thr Ili,.-r IlI"l' t bnt Fr~U1J, Go~f'h ito fUolil'llle his 'un pt) uen t 'N. h.l-.l~Yf hlLll: rl1f 11;lg' heut H[l,"I'rll'n ~UI'] III Fl 'lIIIIJ1 rp 8n~I~, the [I "ktr.

t,"'ri~t p ri, n BJ~ t he j nee pn w r rfu lly g;rlUi [1'11 ~l i (I 1'.11 jl II R uti rt /.

'1"11'£: (l1!lflHJ!'IH 6 li:bl:!J}111t~l.v helpless, I Jfrtl!.ll rtHllll lil:'~n.lr 1.llP" 11,j.:' i')1" 811,kh;, ,'if will. lh' W'f-Idunll.v pulle leg lcrwaed, nt j he flIl t!J~ liUlI'! 1 wit;lj1 11111; UU~ nn kl«, aml hr)lds I ilL' ~.[Jpll!.i(mt·!II hmlY pO":ltl,rt'ly firm ~Ill~ t1l;:id. "'hkL l!1!JJlls.hmrnl Ill'jJ{]rn~ m ~rent thn ~ the ~JPPOfH'·nL in vjl,.I'illblv I U.r1H over IlJL h.iA l!jwl'i: aud low.,·. hi. t!bQ"la.t, In I·h. OM!. in en·a." to ""·'P' J"urtb" l) unisb meu I. Pl·n e l i{lr! t hill 1 i \l ld 'wl t..11 ext retuu rn 1:'1"' nu d h..1 ve l1. pr8.ct,iee(1 rln ~'nm·~I·lr, Ior rrnef,i'l.!p' :s1'i"r.ngllH'i:I.8 'lh'll illll:g;~l('1l! nud j·t".Inhl~~ yr'UJ 10 g'fll! way r~'Q!'l1 UII'I hold :fr,~qHt~ntlYj 1}19ll'lfh~cl you ~tflrt iu til1H~1 lhat 1~, hefore :ronf" nrrrlnF"nt·~f!lI..8 :rr"HI in lbe I,.~qili{fll shewn ill 111j~ pl[l:.t~

'rhf'I·1I ):01 ~rJll~.p. t rdk j~r hnr.tin.g Lhi~ IrI")1([, hUL· W(! !C:,l~~ nr.. .reA.:!j:L'Hr why il, Rh,r:m!Ll hl) bn rrl'L1 u ny llHirrjl thnn 1.hl"l lLmnmrrJfl.r"k urul (iLlt~1" ~'pnnji'lhlJll~ 1!olu$.."

Figure 28-Crotcb Hold

Crotch HQld

The vnr-iutiona lIf LJI~ L~l"OI,ch hold are illfm.". Jt.is U.B8:rJ ill ecurbinatiou wi th (L ~d.sCln. It Iurnishes u I>lJIw~l,rul plan of operat ion Etll"lllt' u~~r(~.s.':i-6r', m.f'ccinlly when 1m! II COT] ~Ml.Fin! ~ rrre clown HU Il]() mut, bu L h j 8 also :lie en red trom rl S nmdi n~ pcsi fion lJ. y e 1 ev ci- W rest 1 e1"'8.

TIH.; CI'uLcJl lW[tl n hVtlY!iI couelr FI or J."Iij8sinj! I he IU"miS berwcan U.l~ le~'1ii UJ suma fot"frl or u[.iJ(lr. Tha plcun-c s}JQw:!!; only "joe of Iln::!iC"tLs fJf. l)o~ili{)r:I!'1 'I ]1f'I.L nlJ1Y be JlSSlll.T!C~L

Th'l! L'l"iitefHLIHI-J~g~hnJd. as shown jn the ptetl:lt",Q, Innr bo rrserl withmu .I~!til"iti[l!! holds 10 seeurc falls. hut \'cr)' fr-cqni£=ni Iy tho "]1]1"0""' will esenpe by bl"id~ilJg ,,,,,I side ""lIing. Tuo I Ilgwe~(i'j must Iol law lip 111.(3 hold wi til gr~fl.t speed fLDd tin'.!)'" l.is IV]W]C weinht on. the nPPOl1(tllt,

Th" Grape Vine

~'~11: ,t.,'f'Ope-Vluc is ~h'al'ly lllastratnd ia l~i~l~re 2f1. Fanner Barns ]H~~ seeured n tint· head l'haIW(~t·~1'" huld uurl atie:mpt[,l~ to twist his opponent to I ln- mgt, 'T"11l!' OIJPolleuL, in m'del' to bl't'ult 1.llfJ. hc ld end gel. awaYi hns ntt\\H~I'll:erl t{1 b~ll-a aL'\: n Fnl·m~H·l6n left l~g from lHJ(h:."I' 1111U, At the propel' mnmsnt th .. Fuemer" raised his I~rl,l"g, OlIf\villO" it ulnutr th.lerl.le~ ,,! b.i. "PI'O"""f H,m1 ~~~lli'eJy Jnckr-d 1111' hold with ld~ lrll~, S11"tt"ly 1111) pict ur e enre l'ully, U· now lura biN opponeu; heL[lljl~. He will throw his e.nt,irc weiglJt. {Ill .htl optmlHmt's head, fit lJH] sam time pulling shurplv with IJi; gl"npc-vlJle Je~ hold, nud ghe Ill" opponent a quick lWl~1 which will rOil'e him to the mut.

~H3 ~rll.pl'-\fine .is 11B.~tl c.iI,bC-J- stnnrl injz 01' on the mat, nud wltb ell hc.C' lug (II' both legs .nt once.

Have yOlH' ecrupenion work t ~lis hQld un y011 ft'cqnen lly ~ and y<lu "ill Bud ii, splendid ""'~Yci.s. to 11-,. I,D break uud gel jJ wny. JI; trn imoe YOW" n{1~k and bnek TfiTl~"·lf.'.S in noB' sbape.

Flguro 3fl--L"1I" Hold, Sto.ndfu,G:. Also Sh",,,,, To. Look

Leg Hold

The h·,g hold here illustrnted is seeured on nn opponent while both Ula wo.rkiJ]g Ill] Ul"'lr f(,{·j. By feinting and plannjJJg". Ill] OlleniJJ,g' iF;i t!i'l'1i11 red nnd n anddun rush m8d~ Lor tb~ oppon.c.r:H Iii leg, iutu which it IS raised LIS shown in the picture

'jlbl!ol mli"t n~["es..iII8,'il;v be Ligbtuing f.:.J.Bt Of' tile 611pOi1lJ[lt .i.A likdJ" to .gel. JI lurrl IHII(1 011 YOll n hili) ,~'~m are sttKJP~d flH~ the leg gi'i:I b.

'M ~Lt:Jf" wl'I~"I1 !.'r~ wW mllJ~r the tniatnke [If pluclug tho npl}oHillll'~ r(t(l' hejwcen till" legs, hut [Iki.s lli W("(Hlg for' it II,{Ft'T(~t1' tJw opponent ulose 1,(1 thr- Ilg.\:Crt;:sstfr, nnd gh~~ him an "JlI'OH"Hlly ln l'Olm\~r-I,old, By g',·, .. ptug tho I~g nX.DER 'TUB ,ARM AI-! • hewn tU the ulu II: U1C ollpommt Is '(,ff llis- bulIHHW, onn n.....;(~,·t no sl1·rll,b1.II, UJJ~ his powe ... less posilinn 1H,uI~c:!'1 it. kHlSY If I rush him to Lh~ rnut,

[f tlw work is dune l~\\S1.'. rinJ 1I1~ (IPP,!UL!J]j jilltlwerf DO ehnncn to lU'{1uk IIWi •• \', u full ('jUi l)e :Il;p~'Hr~~t without Jlr.,)' usslstiug holds.

DemIt {nil to f.ll·.PI ... ·lif'(~ '11)111 IU1riM lIr t hls. hoh] U!j. offr-u .A~ possible.

'.Ph a l,OIJ"']CII,k i~ SlUHY11 wh-en th.:! "FlI.iljlQI·~' Iljl;!li pluccd hj~ left tt\ot nn hi' npP(ltumi 's left t,tlt, thi-t' pl·,~\·(iJl1 rng 'fit' 111'penent rfhop)'ling" flbQlH to ;'l f.iLrol1ge.t' pnaitluu.

Many Other Hold ..

rr.h~ nbeve lsclds ~1\1.~ ynu nu insight to tbe \\-re~lliull g.amC. T~lel"Q are mrwy other simple .bglds and th-EIJ' there nre hnndrfl.-r]c: of d..ifferellt eomblnatlcna of two 01" three holds used fit the eatne time. 'These holds El.Dd their uses will be t.llllgl:it 'w yon a. you prcjrresa wi til tho lossons. It.'s n wonderful stud y. Selecting the righl hold for I.h. "ight place, ,-",:1 w.,,.ldlIlI tnj!' hclda with their greB! uumhar C!lf eum hiDtl~ii)nSl will Il.fford .ron. gnw.t opportunity to usa your ,. mental stujt, t t

Th~ inlc.re.8t will iuueeese in t.he study a~ you go ill(}JJ~l but La IS-tJ,UsIled with WIJfit i.e preseu ted each time and 51' C"nY "\ )"D PRACTICE ,YlTII E:.'''·rIIUSlA;;~[. ffu'lf·lI"adod olIo' ts aon 't utnnnnt 10 much,

On the foUQ,.-;'ng pugo ;, shown ~ f611. seeured with only n r,w holds from n .t>:IIliling position, Practice lld. <is oft en !L' yon oan, nnd if )"'011 or. hloekod, lake advantage of snme of tho ether hQkls yon have now learned,

The next lesson will take yOIl further iu to this great .tu dy.

ILLUSTRATING A QUICK FALL

Wheu mil WJ'cstler'" llr.! about eveulv matched, it is Yr."ry 'rnre Indeed that eithCl' secnres 11 f!ill ill ii. short time. In fllct, many bouts go l'rom 111"11£ fin hQ\H" to more thau an hour. But \\ hen one man is eonsiderahle srrpcrior to tho other. the fflU ulton eomes in jU:!!It tL few moments. Flowovcr. the POOl'!?£' mn n .Illll,:t.· be sr mug un thfl (1~[~llse and itl t.J1UJ ~J<lgn if may he a long time befm-e 1 he better mau l-lu·ow.l:l him.

nul. .:IVI:H1 WhL~U [\'"41 olen nru nhnnt I!\"i!nl)' tUj~tdH'·rl h jR pes ihlp fm" 001'10 throw the »tber in u rew at'I'(ITIUS, prDndiug lH'! get. " strong I"l\'lInl.g' to start with, lind follows it "I' YAST A!'D aC'C'tTnA T£LY.

Such 1.1. full is Illusrra ed below. From n standing posi tiou Furmr-r HurTIS puts both shonlders of his opponent to tJlt'mat ill. n \~CJ'y rew seconds. Study the pte. ru-es carefully. flud e lree jI Few dny,sJ Pl'ill'ti1.!t. uf tilt' holds yon «an u'Y Ihi- er-it!:!I. (.)1 uiovemeur s, .nnrl wrestle ~·Qm· opponent to fL Inll,

Figure 31

The Clincb.On Gua:rd-1~llis poaifien i one of Ute. COlOIllI')Dj~5t nllf"11 for 1l(Io.ginuilJg a mntc.h. Either man 18 in pusiticn In dive 1'01' hls H.pr~{)nL~Ht1i!1 legs. but Farmer Bm-ns (on. I,ll' h'U_) has the s.tl'i)!Jge'· position, 111'1: 11 is above hi!'; op))on I!L uurl hus 1:J11\" hand frer- I'or (h~rl:'fI8e 01' l"cJHiy to bike 11.llv~lntfl~c~ of nuy opt'ltlill~ thur rwr'lll''-;.

"PI'OW lbj~ posit ion It .. i ~l.Jdmd." ".n.uQicf]" his lH:rI.rl below, and fit the sntne time div&"i for' both hOg'$! Hf ltis cppoucut aml secures the .hol.I shown in lrde.

Figure 32

Dlluble Leg-Hllld-F'nl-mer Burns now 1,., 11 j,TOnlen;loll" ad va n to Jr" H. I. well h "0" ",I, h,g, In r "P" rl arul bod)' Btl' onll in PVel'Y ungle. Tlis OPPO!1J'll]t is in n powrrless: position. Burns has Iris oppl:H1erl,'B 1uJ(!I("S hr-nt fnl"lvnrd ~111..~ holds il\l"m in n gr~~.sp (If iron, and whilj) t11-G opponent jEt in IhUL pcsltion lJr. oClUl e.xeri; Yi.lr;.'lT little !ill reuath nnd is uunb!c to secure a enuntnr-hold tlH\.t will g7IlT:l him rul~i.hir]~. nUl·.wI now raises the opponent in LLe uir ,me r"IlB with him I~ thu runt. 'rio" opponent nutnrrdly throws botlr 1",,,11, hel,;nd him for ""l>poo·L. Ilnd Burns g'"flS_P,s him (l~ ahnwn itt plate.

Figure 33

Burns TII,)W has (I double wrist bold and Iog-Iock, ~Yit1HJIIL 5!'h'irl~ llH~ opponent n seecnd l,n realst, Bll'rDR pulls both hnnda I'Ol'IWlt'd with .n. quick, sudden jerk. k-ec,PilJg J-l d~id grasp OJ] the W l·i~l1> tn I'}l"~'\'.(':nt. Jl gut -a wa,Y 'rh~' n\{Jtui':n1.....JJ~.fU'J~ ifi.~ pull 111" wrists he I •• ps over hh~ (.k,pOElf,.neS lei!. tC'.g 10 he 1·t'IHh~ rru' the f\U:l-d nnd deeidinp hold. His 'iutcutiou is to put A double-bar 1~g.1101~' ou lhe len arm of ~hh; opponen r so hoi'! will have both hands-fr-ee.

Figure 34

Parmer Burns hus secured the douhle-ba- Icg .. hold on thp. 1.[1. nrm, "'1<1 with his Iu.H hn n,l grasps his o ppon an l'~ :right ann, plnC-jj_lg' him in U poaifiou t,h(lot,. iii. Jlhij:oJn~('tly powerless. This is n "1,ia-roIL" rt is " l'eJ"J),1ll! 01. 110111"lo\vll and U,,' OJ PIlJ't'rWf r; r.ILH t.aka his i ime tt' 1'01'1'1' eltbur shoulder to rh~ "1>,1" [f the OPl>,,nont i~ Hot !lI,,,",I,. i11Uy down, Note position Df C\'"f'l"y- hnnd and leg. ..\JSC1 note 1 hat fr:orn the mODHl.TIL thr.jl):;'nrmel";' se urea the leg hold tb:,t th(i oppouent is helpless "vorl' instant, bltt lhis '~<lll;"C. ORBA'I' SP1!F.D. E\'ery movemant ia as fa,t "" tllooght. ",od without ST'EJilD lh. opponent II-QuId likely find some way to escape.

Lessons

lD

Wrestling and Physical Culture

by

Farmer Bums School of Wrestling

Book II

Gene .• '" Re.ma.rk.o

1'hlJ students ,vh" 11[1'-[1 studied ru:nl done t.he- w •. n-k or Beck 1 of lh~ eeuese lUi'" nll'ljfl<ly Sp.\I.U nH~ ueeesaity of RF.OPT.JAR PHA(;'P1CE. tf vou have not ulrendy noticed a 11~dded hnprovcmeu t it! YULlf physical ~oH._litioll i I: is cith(!-J' because you hll ve not: dcvorerl the 'requh-ed time til 13N En· O-E'DO wnrk wid]. the E:1mrolti:~5j or poss:i\11y bru:alTli!Kl' your g@ll~1'jl'J lwnhh hn!ol bnuu pn'O,. and vom- vitolWy 1[1w,

IPlw It)' nULI...:1 hI 1'~II"l!jHl'~, IU'l'lIlldnl.!. IItJll hllllLiug-, !"IJprg~flll!t1 iu HUUK I, U: Iollowed {·n;r.·t1ulJ,:, tlnd l·I.uI:Hl.mulUll~r1 will hr.ing nhunt II \~'omj~rrul inlj"lf'o'·.mlcu1 ill (hI' IJhysi,·til I.'OtHIH.iofJ of rmy aturleru, y&t there ore runny furtlwt' oxneetees needed to pt"-O[:J.c..rl,''- develop .. '\-l..ill rU.,·hl or the ltody_

In Ildl'illt'Riii1111 1 gj\'!' f;~"i'I'Hlllr. nll~ hl'~1 DH.'ll~ In:LL mcvrm-nta. r[1h~1 (.'Iri"."l l"wlr,H.:,j['·ll und iUU~i"lll;r,d 11.1 tl.Jifj Look nrc tll11 nruper l'll('~ ttl 11.5~· ill ~:jIHm'l,fj"n with t he gYlIUH1!!i1lC. j'xcl'~~i8.Q:'l. fJlI]~ht in r.~( .Ui( I, Do nut drop t1JC eSf!l"l,ri9f'~ of nOOK I, but. twt111ftlli' them in eonue-tiou wil It "h1 r);l~rB lJJ~I ... L wurk, th'~ ""j.io;j.f ruorc tirue hi ph,\'.!Oit·.il culture then 111~l·,·tofoJ-(', :L\)r i~!i «tuted lY1"e~'iotlsl.v Iu tlw course, fl'f[J"; H'1"r,\fART[(; l~.\'l'~H, erSBS WJTlllK T[m)rl<gJNE~ 'YrI.(. WITIiOl"I' 1I(11'IJT DEYBf.,OI' Yl1ll1l PflY$IQI'E WnKDl?fI1"I1Jill.Y, uud will make you healthier. stI'Olltr~I' and capable nf KJ'~M!'l" t"UCil'II\-m,..... 111)111 III4"o.(1lly ltntl l'lil"i:r!'Olcoll.,·,

BH ill t~IU'1l(1St. J(e~p )'c.ur inlJ)n~Joo:f liln'f\ \V!)-rk hiU'ct fl.!.. thJ~ busiuoss llJl4! goo\.t eosults nrc bnun-! W ('Nne, D\I unt be IHsl..'unra"wd 1I the pfogre.'i~ is not JaR fast 68 YIIl! 1',1uJd wi~l\ tor. x..t\fn1tO~ ~I nnanda .A l,'1'rhlill tilllC t.o I~dllg uhnut I ln. .·ILJI.IlI-H!/oi yen IU'~~ gf,d"..ing for, IHIt 111~) nro tdl:!'iullltrly -ure LCi eeme If y~ll1 do .rU'll'r PIll't"

1.1l UI le buuk, "rid in n II oI1L!~r~ or the nQ1lt'S'C!, 1 he icstruutlor. wif! b. divlded ;010 I.w,) p>lrl., PlIYf;rCAI, "TJlJl'U1HJ .~>l1l 'V nl~i':)"'t~JjlNU. There i.1i Sllffi(,ie'lt o( each f_,,' 1-110 nvorapn stu. dent tt) sludy lUld IU·B.~ri(!~ b",(ol'{t thn following Iessons nta-ive fhe. ,g.J'mIJn~ti(1' work wil! be ~,h~!I.~Ked in (01''''1 1,"!J~{Hl, "(>Ul.·~ tJII!

atndeui 'a Intcreet will 1.;41 kept nlivs, nnd 1 he (l);..a.l·dti.1~,"4 IU'4~ {'"Xrtdl,v \dJIH hfL l·r'{IHil, ..... ~ Jor "iy:.Ltoru.ill.1_; development n'H1 ~'l"l1wlh.

Th(l 'w,I·~tl.iIJg Iusi;rufltiotl wW likt'wi:~I! im'.I·(\iu)e ill inj,f're.s[, l·j~ht, Illouj2'..r 1m' BJLtUJ"ILlly l,h" :SUIIJlrrHt work will lt~ doun fir.sj, (Inti the heavier nm.l Illor{\' IHilUpli.">lihul holds nJ1d i·CiluuLuallon., will he Lrollle:il lnter- III LIllO 60rlT'~'" n rh'I' tbtl; atudent hnv runsr eeed thfi' p"p'f'A~Hnif Ij'I-I\~nn~,

I will ngnin l'I'Il.LiIHt you ,hsH it i lW~·{f.H~lry [lor III tn pre pare thl=! Iessuns in Kw·h u umnnor IhN:1 t'l~ begiWlc1' will fully IrnJ~n:.to.n~]. aud hi' ~hlc IQ du 111(' wur-k. ~l') I Hr~1.!- the mot-u udvuncod atudcn! hi tnke til", 1.liH'lnn~ n.~ lh(1,Y !JOI1l~I, tl\'jjn UlOTIC'!' the:' TIlfly seem simpht, fur l!(lWf'\'f'l' Knill I fLU flUtlflto you mlly bo, LlH~S'" I'NOrt'ii!;e~ will uiake .,'f1'1 betu-r, 1[11.1 I he deepitr scienen I .. r \\'J'l~tlinl; will IJl' 11 resr-n I 01' t·H ynu ttl dul;' 11m".

SPL!f~i81 j,1 tou tiuu ~JituIJ he' ~h'.·lI in 1-111) Ilm'stil1rJ~ .of ,'uting- I,Ln(1 hrt,f1lillJ.:. Til fnl.!i tWftry IH'I'SOD, whether lakhl~ physieul eul tnru or nut, ~hoB.ld know Mill pruerloe Lllf -mmmon ~Nl.lje niles 011 theR-U Pilint!ll tor f.H'l)lIlLhly 11 Iiltlj.)ril.y n!, all loIir.km~s.<i C.H r~ ho 11'n(~cd .U::rflE!tt.V In ui'l"'rOH dugr wmug CWHtt [Hl"k 1711 "rOller batlting', und lnek nr f·Xl'rl'i1'll'. bUI.h f'::rlerually ann. ill 10,,,"II,\".

'rh~ ,'ulull 41f Tl\'TEU.,Kl\L BXI~}U·1R~ IIH!llwVur hcco ftror erly "Y'ccoj.:.nizf"~1. r believe HIli t I hk' Il1n~.,., I h't:I r, honrt, lcidueylt nml stomach uecd cxereise 1'ully as mnr-h as j he raga'l unns, 1.1'nWC, eud uN'k 'l'Jlls interrml .·xi'rt"iKI' i~ l!!uppuriT 1,0 SOIlH: (!Xlont, by tl14~ f!ymrH.J.stie eX~l"d.FI.f!"', hut 1 am RllJ'(,1 .. hot lJI41 J:-J'1'En}OJAT, ilTA.~';'\CIE BY mml' IJHE,I,'nlli(; 1110"'" tuorv I't'Olll u, staudpoint of lIEAUI'H, STRENntell nn.] FlI~rCIE[\'Cr LI11l.1.l JUlY utl~d' sillg'h. l'Xt'J,(,l!-4{.!' CH"I' ITil'\'i~I"~l in IlNl.hb -ul rur«.

r sluill lIHHl~iOJl I,hl''''o U.Lillh~ 1...0 the fvll.nwiJl~ fIJlg1', allfS II"'~I' ,r{H.l rc etmly I h~ uuestion earciLJll,'1f1 nod LI1 POLLOii\' lilY 'j'J:.ICHDIG ln I.llo •• mutter «. r" .. T KNOW T "" •• 'i~ht, nnd JUL\'e m-uvun it 1)Vl'JT nud over uguin ill If'.fl.chil1,1!' lJIy stud .. m~, ~Lnd ill Uty owu Pl!J"Muij,l tl'al.u.i1Jg.

Intern .. l Ma.&age

By IN'l'El~N.Af. il.ElIRf;.I'OE. 0'· TN'l'RR:-I.Al, F.XEllUISE,

meau the f':u~J'~i~fL 01. llu.' IIm~C5i UHH I'OL11l"(.II the Int~I'!ln.1 nrga.ns. }"'or exam ple, l!J!' ubderucu i1f l.llf' nthl~t~ m~sL b~ blJ.l"'J tlrr:tl Ilf.ul :td.lJ.iSI!UW_ Thi' uhdumzn of Lhtl j"v1fMlga pcraon if!! ann und Iluhhy, nod Ulf' lNHd blnw or Li pnnt-h" ('~I~HH!8 phrn ,Fn:~ d dist.rl.!S>'3.

Til i~ if! not ~h~ case with n TrlJU1 "who 1B 1J1 If fill,'m.·' llf, mvn nhdonriuul umsule .. ~ OU"\' ~ol"L Qll(lllg..ll WIL~D relasud, but WhOll J "set ,J them the muanles nrc ITII) hlll"rl Jlnii l'l'girl M~ 1 hr ml.l!:!u]e:t-; ,1 r 'illY l~fUJ . .B or l1~1;~, Ln [act you might sh-ilru rue wlt h n.11 yonrIJol'!.;!I' un t hi' srrvunuh wif.h yun r f'llncllc(l fjHt nnd "[Jot cause tbe lE'-~I~I; puin. 1\:TflJ,IY hnvn ilJ)lltl" ULi'!!" 3T1{l :Nllff.'e!"~d rnf,fl'~ pniu f.rom 'Ute blew Hum J. f:(l1"' my j 11::r~Qmi.L(',h! r muscles h8.v~ h~'Cn lmuned end d~\·f'tnpi"'~1 ju."rt .. f; l'rlrdlll]~' nn .AIr oth~)r r~D::rI.N vi. lrlY bot1~·.

r want Ol'Cty ilUf" or m..r students rof) I j ti)~k{' good,!' iJnd ~ I} d~\·f.llfiP nn nll-nrouud A.HC p.l.i;yruqn8! so h!L flTll'('I io ll1t.;~ fl3.ily (IIxot'r·1AAI'l: (01' doveinpmeut fil the ahdominnl IIIHSr-It.I!j"1o 'I'i~er(]' i. neth i~g L,"~t"r lor tlus 11."':0 roy mebhoda "r DEEP BIUwl.'rTIfN"G aurl lTOLDL.\'Q 'L'llE Blll'lAT[~ ",,,I IL~ II,,· ""no. I jno,· n.laFlRilg;ng I hll muscles with tho h,mr"l:;l.

Br .... thing for Interu al Exercise

Stnnrl 1'1'\','1 UIlrT jJ]IU'll(' 11J~ ln'euth until nm j,1n~S iLI'I· ruBy P.~!~!Jal~d, 'LjILl 11.1' abdomen denwn ln,

'ViLl, the lung a s UIl ~IIIIII~ nir. Cr.OS.Fll'J1B .\iOP1'I[ A:<IJJ 1'IlRONr TIOtprl.JY, lind try h) rOl'N' t,llii hrPB III OIl[, 1,llt N,B SL~'r so THAT ·I'O:-.lF. ESC.Al'ES. I'nr.,,· 1'111".1. ",,,I (I". mus-

~01. t...U.u...rJ..brJOlUCll.. ~u....,C!..iID.lJ.~.u4,!.~~d until, UL\:Y .li.L.e l.iu.IJ.L .n.llIi rigId. FOIlGFJ 'T':FITI Am DO\\,~W"\llD WITIT AJ,'L ~'HB 'PO\VJ~n. YOU POSRE.~. nil'l,'11 ~lw flM~~.I1ILlj (':::t6r'l 1ll.11,'11 str-ength.

'riTe pinC'I~ eonaisis o[ t['x,IJ.l~ tn oxha lc Ilw breurh, hill YDU yoluulLlry hold H 3l1, und, 11)' j his tiJ$lstllflef.J D10~t rboeough· ly ox.wd:;~ tbe JUUI'!1!I!:'s (I l't.hn ahdomcu, sromnr-h, ll.nrl othfJt' ill 1 ernnl or S"On~.

Hold tho I.H"ea.UJ i:LL this wny for tWQ tn five .!i!2cnmJs, PJi.!Hl then ge.ntJy nllow the bl'o.R~1i L() escape. E!<bnl~;1:; muuh as pO:9:8iht,. so UH.ti .,I(J.11 wlll talco [11 II new tul I qunntlry of fl"B!'111 air.

Thl':;;i' III .. ) ~'eHll~!'J l ulso naurciaee the chest, throut, end m,ll.uy !wdy mLJ.Rcl(j~, end rr l)l'llctil'r.J ~.ltH'~BUC.sll.Y Ior FLClUl(" rune will b.ring thu swent nud mukc ."IlU h.l'(1Ifl. K(liI] I H IIJI rUI' :S{~~'.f'!l"l'1.l mirmtus, .nTHI Iuei-eaee I.hc time gl';uhmlly Irom dn;r tCJ IIJj,~-_

Wh.un J.wl'i.orHlil]g' I hi" breul l~itll! rX(lir.'j,j.;·,f". Y(L1l shoald .!..d1'io:1 Ircqucutly mas&.ll.W' ULf'I Jlh~1t"rlllljt wilh y~llli' rin!--'"u:;]1 while thf' I'TJUEI.!Lcs Bl"C hurd uud L"igid, Hub, squeeze LlIHl '1,1'-1)1'1;: Lhu Dl!li'lt~h;:!t lu oil cl in,"{J.ti(JT.i1lj wit h the heuda. brrl euase "'JI~n .VdU ezhulc HH~ breath, nnrl 'I,'·n.i~ um.il )'rlll Im "{j r(ll~~~I'{1 ~ III~ nu- ~liJ\\IIIWS r'11 l\!b,'1iill. then continue I'~t~ massnge,

A uothe r m 0 vern en I, L1 r gl'~[L t val II~ i'~Qn:.;,i~hI III rn i!1'i tI ~ j~IH 1 lowerif1 ~ U, u (1 i '" Ilh I'lL m rt n d ~ tcmac h uy .11 nid ee n 11"H! ~ Jon uml rmnxi:ng the musctss .or UH' n bdomcn ""'II rr~]·~ YOU Al:tH HOLDlL"'I(l 1'J]J,] LUI\GS FUl,], OF A.m. Force the utr down. wnl"d and y~m can f~el tho st01D9.I\U l'.aLNe .A.ud Icwer. us the ttl'U&j)lcs E:lf ~he alnloman b ecnme fi T'SI, rl jrid nu-l them !3(1! rt_ Rr.:mem be [" t,ha t &1 J. this in tarn aJ tlx~rej.6e- 19 rukeu ",-11 ll ~ h o 11] ln g tho htOM" but at thG ."TIl" u-ylng I 0 forM it 0111. A Ii ~\I. prausice will qu.in1:ly Rll,Q.",. YOLl wbnt T meau.

SOl1l t· i Hotr,," to]" will nd viso •. go in.t hoi di n g [ileu "0" th. fiN Uwy uluim (he blDorl wlll not he properly puriIied whtlu pOj;FIing through jJ.H~ Innes, htl!, in IPly nnininn th~ objeetlen is: nor. '\OrHl eoneideringv whtle on the other 11.A.GII, the exorcises olJllilH'd nhove 111"1' nf g-r('lut '1,"llir' 'U.LO unncrtnneo to everynue-cmeu, WOUH1il nnd children.

J wl~h lo say Iurtht-r-, thut J C'onl'j.hl(11' this U,!~E,P D[APIUiAC1M.Al'H: IUlEA'FI1 L'I1l tho only method of properly ox' I!!ol·t1j.~.ini!::' ihu rnu)oI;l'leB or tln Ii \'Jlr, in! e .. stin f:ti:, 1~.:id.[If1y;s n nil atomnell. f\. tHlllKt!S rhe blufld to flow !reely, it ("tenns Ihtl or,gllm~1 nnd ~'I.orl fI i uly is n wonderf'nl prf""cmt'()'lhe of wdig(lst.ioll nnd ccustipatiou nnd JnilDY (llller ili~Msr.-~ of tUR orgatls of tha IIlu~(lmiI1Jd t':Rvity.

If yo" urr- cnu st ipnt"d TllY 'rUJ>i y"x},RIJIt-;E REO m "Ill· [/Y mHJ h·t me kWJW i'f i+ rlof'R; not hllil. you mor-e thnn medlrinL~ uuri pfJYHi(!-.H. n Ui common t;ctHH' to believe tb!l,t jl' th~ l Shlggi.!~1w4,.)S" of UI'IJ ~tomrl(l.h. ljVl11' uud bowels is removed, find nCitiv~' eirenlation nJH1 rnusculm- lh!lLOD i~ I~r,j)nght about, tha~ the..'iil· nrgnns will r~t·rort!] their rl1n~t.ion.R hel,ter, And the [lkeli. IW(Ii:.l of {li~ea..,o;;:i!' will he h,rr'erdly deureused.

Dieting

The r!u~:stil)t1 vI whnl Iu C'l.lt. is nol :.!CJ imrl('H'HIlH. i\.,o.; wlla! ~.)T to euL To overeat V'llf! ClJi:H.!: ilte ~ystmu -lyi1.h 100 muuh fond 0\' with. rood LllUl is; Imrmfuj, is \\'t\'1l1~(l.flill~ nnd JireV4"lllrr. dl'1ovelopmellt ol' strenpth norl lHHLHJ.L In f,Md O~~f'rl!'ut.i[lij' Invites diseuse, for tlw tn-et·lan.IIc~l .stomueh Bud lnli."s1illl,lS al'e B1ugf,';~h, give. on'. POi80L10l18 ilHl.tt{'I' In su enmndiug tissuea, IHJd nft en T'(!O~lIlJs ill ~fI'\'ereo f·nmplit.·JJliuus:. f~rmse fHtt,v d~R'~nN'ntiol.L. "nJ operJ '11[1 [I r-irh H,·,ld Inr dt:'l;flordel' nnd rH61'JjfU\

l\ly srstem is. tl~l bused @ [,..u;j~.J .. ~t Ii :a{'~ibl~' liil'! IN l~h801utety JI(!C.C.'il~lI.E'Y in fJr'rlcr Ltl !l-~I'UI·r. j h.c: fllHlirc(1 reeulls. L thorefore ndviau the sturhml.s to eat plent.y- (It ,0(\41 plain roml, yrt unt too much. nud to 'kee'p the bow~Jf'I r.'VIJ lar hy (":3; •

• "t'(I'ise nm! illler'uill llltl$.!1a~'_ AIlI;)IIg' l ha th.ini/:-. to u\'uid ll1"r: ~'II liq1lorl'l, Vi!>ty Isttlc ti':1 .,1' 4'llff.·~, 01' I:II:dlf"l' IWI,. !luy, I.!}bnc.·tl. hi~hl'y.ge.a;soneil rood.fol. rmd nil kiuds or Iut rucnts nnd ~W\!i'ltR.

St~!I(~ hf'(,{Hll~r' to[l._~I, is 1,~,tt'1r' I hn n [.'r~.sll hl'l"rL'll. ~:n t rlJeut.y o( fJ't.'-~ll veaetsbles, an.d n l·t·Jlo.l'loIUl.I,!.· frlJi'l.niH,r o~ tean Itlt}81{,! Hsh or ehieken, Fresh !'jP11 i'z'lIils JlJ'(' 11m" Ionrl l'11I1 abD[Lhl lu used lib~r.(]Il;t;·" r.~g9 3.1' i)!>r!' l·iaU ..... 1'f'(~OIUHl!'ndllcl~ boiled erp0I101l('d.. 811U !::mlhiJL-g' is: better IIHHl {HII' or I wo -nw jlggH every dny,

'I'heso .... lIg~ffilopp~ 11.1'1' ror I htl shrdout, ('1[" rur t,l'fLl mutter ror auy mun iu health, but when lt comes 1(') U.I,;.I,UHlll'ninillg fo]' t1 real nrateh nr ,·ontf'-~j·r II rrRA TNTKO Dm'~ is: impomtive. This. suhjeet will lie- tn.kl'u 1.1(1 luJr-.T iu th,. i'Ollr, r-,

Bathing

Du wd. IIlLf;"lh;~ 11;,' bnrba reg'llarJr nrh~I' exoruising. T" those whn tUl-\,{~ hf't'U odneuted to take ('010 Lilibs f)UJY1 T wj$)1 to RQ.\· tlw~ YnLL ill'I' \-I.'1"r,nlr. (:nI11 hH~h:ij alone "1.l"1;!- huruiful heenuse llu!iY tfHIh- 011"" pores af th \ sliill to conrraot uud mnke tt i m l)4)~si h 10 ll1 beeorn (t. l ho ro ~J gW Y C' J en IJ ,

.t.\t least balf or the uatJ.1.S should Lw in tephJ wn,le,., Cit lj,"1l~ter Irom whieu H.I(.' r-'Iill lUis lJaen removed, C(]1d WI1J~r closes t1H~ pores, ,:repid wuter ope.ns the POiL'S and allows tho implll:'ilies lw(l waste rnntter to ecrao ent I1ml hill wnshed ILwn,y. I arn not in In "or 0 t tho Ilaily aOLD lmth, eopocill]ly 10< persons not robust OTld n.'·ry strong. sud I cl~nhl the- value of the "O"y oold bath ~t "llj' tinru foe ","yon e.

Gymnastic Exercises-Lesson ill

Will. ApPM1ll

Dumb BolI~

I 1te1l;w,\'iII 11,., ntl~tll m::u..s .. .nt ~~J1t'!'Tf'llQ" to ~OT o(h(lo1'" k,M oj .p~ilIf II ((\f Pll,.~ ~1J.""u II 'rll"h)JMJ'lenl In t.ll.l;l U 1J.41d i m~~_"'11 em.l, IlIlnJl11lltlfl:II) rllol"l' !!IItl l!fi"lMtl~) &111i11111 Ib aU ofli.rr rdfJdi or .jlIfll~:rA\UII I"IO'tIIMtJrof \\'Uk!ll 1).I\1t ttr 1IEt.._U:I Uli! .. IJil!tI~t mD oIJdafll ill Til" hHltl~.v (I~ "').~f'("llLt!rl flit!' ~Ult It.a I~AoII ~.f I flit-L. II ,,1I .. t. I ri" .... ~ Wlln~lII< l[)rll1l, U,:I'lI~ I'IfCO

'I'h~r III&T ~ llJt!d lUI, U~ltI l .... u) tiny ].llltJ:r ........ rT.'1~ulrtl ~ar lUU!) 'lJII.r.t.t .and AU 'phllrl! Ill'flJ!JL.r1IothJu tur ~.I.r 'U1<t'~ 'lh~1 rna)' I)fi e .. f11a1"4 II. " 1fLin'll; u~ ,.;:rlJ~ ... III'JI' "·.\·'U,~~ IIltl.tl...,t home m"7 1m bfll I" •• om !bJH'Io"T r'~.f.e- .,tJOQ' tJ~Q l)N .. rOOll'i1 nr btU. rlKftll_ \\'_rb ill! PQ'r M bolhl 'uCb", art1 5,,'ut'" ('"ao 'Ai"likJ JUli,nwl' b1a tllYJfl(!ll (,Mi;1UJUI~, g,rvlfdlDK !au ~'I rb rl'Q\·flm_~ol. UI.lit. dll,rlop hU 131 Il'fr tnl~tL(tbl.~ -.II. 1 IH '\lIft "aJ" lIa,~ or,.."'r1i(" 'hlll f'lJ.lfljIj M bll.biB,. ,..:uI8": ADd! {i AJbtnj:

~,. MfOf (Iob,fl.""hID to Itt. [Ill m nrn.l.A, .nl~' ~n .,t:,o,Clr "tI'PlI'1IUI", ..... 111. n.u tbat IlJ~ ~C'!rcUe hi .a.~~ Ui lw'CtllJ:j .. lIAI~OhtOi.'Jol,jl1i1i 11M ilft'~m"'. \lilt 11m twr (I '11,1111'1 I" d ... md"l"t! 11;"11 bu I"'~ 'li'hl r~"'W'(\Ir un 1 rlt;).rm froDthhl, &nO , .I"UOII .Ital ...... =-r "j,;1:Id,l,l'Ou, IU'CI IA "LIm '(1 .nil ..... m .. nU".lt il.lld C11~,,-r.ltM.lI7'l,1I, ~ IJlofr p:.ul

n", !.I~l of .aU ~"'Ti'"l"'" ilL;r ... U]-()toi!'I I. ,. hh'~ UJ)(1 Pd rlll)J'l "'-".1" !"ot.tllr q,JJ I'll.! anoiliflr

~1~~=;~~~.~!t~~.tlc':e~~4~~i!r.~~.t:,~l:~rl~~<f ~!~.~ ~~~I~~~IJ:bh:~~~~1I s:

ftolttllQ. \' f t"l1ltm.n "1IP6nI&l'" 'l1li .. lrllO , \11iI.1'<1.1IClf1.lI.Iibl~ to tlJ,.~ ... ho ft.t'r. 1na.Ut-in, *0 breD-me .. tf1, rlt.lhl"" .... !llitl r, ... IIhbli' ."0 aT .. {'I"ft.-i.tlll( f(Jf'I bl!IIIrILb.,

,qrlltlf .. .., tit Il'fin nlllUt U~I.JA. :sn..,.. ",~ "'Old. ,.rltt'l i!l't('iitbl Y>e:t!t.tl QQ. I~ 1him I._.-o poo.Itub HtlPJ, luut " I It~M UI .. n th"4 "olle(l1i. &11.\-(\ \lIOI ID",I iIIf"'1 I'(t tor 1otn' IiIrr(i1ll:;~h

no oJl.f'NU:tr.a b.etll ahrll lira .... ' 4II;'J1ttL1 trwJl. IIIIUOWU IbM cao hit u ., '·0(1 nfA,. aoollt iI'Ulltlt"CI, bul tbQ:IIt .... 1)." n hi UU, 1",.1II6n aft .@loI!'tIlrM If! rUUII'W' Ullb 5lbJ-htftl t:ullun ~~forclJ.." r;h'lIl'u t."I'ft\(,.fL,rl' IlJ "J. r._.tn ... lllit!' .rn W!if..llIHiN.l!, .tTlJn~l'4 10 ,.....,11 tuft. mttJoCl,- •• .blll nre-rlt tJrrt'V'lldll::J':1'lllt II, 1'llr 6n"III(I "UiifJ"lll

t'oor.ll a.. ~tl~ (loi'r'\'~'11 n ... j.I!_C"ulY:A.,

I .... milil)ft: lIL~~I!II tn~'\tlit!r. h':lIl)' .flr~~fl b~nlll! jtq tlU'l fill"", :uI !l1mw., IU :M,nd hOt .... 11l- r'IMi' :m. Re. "tift" tht! h('l.h j\.r'" "'utir--JU Oru~ ... tb.fo(f' Jlrudy.

Jr'" Mov ... mttnJ; U(H'"lH'AJ'd lli JJU)'I\'Tl in dourd lint''''. lbrN:I lim..".. ('cobd .'lr~)'\'~lml lTlOl"hct'lnlnlly'. IInlU run" tI .... tr.llIJ~·fl .~ I hn .... 1-1' ..... II 'I !I}1~1own lh " .. tT~ hur"A H Tlllr,l (\11t"~'n1l'nl l'[nrnrtl III l',bilrtJD JIlhll\tD I.." "hllLlld Hiln U l"t'Junh .Vj.-lll~lD.i""n1. Oil'1>f,d,v r'lrw.ILl't~ ill rrr.ltl1'. '[ll~,il lon tlQt '!I"mwu in Jill! 1)1 .. 1 p

Pl·,ffprru .·fIJ:'JI mO\'lIJlIl'tll, t hl't!c I iIIU.'L!f lUldi dll~" .,11' .... mnl g~ nlr1rlllt;:b lht;' I)J". "'",i:5('1 l'uf,.!'I!,ill I1tll'1 .gal" II"II~ )lflU l\J(il Ilrt,l 'lulw ~y ry lnllrl'rq~n,L nrJ'i1 nnd IIll'oHij. 1'",,' ,.flAIl n Jul "I~Gf'. In ~~I-~h., ~HI,,~. lw .f)t~ Liu' Itn'ilJ,~(t'1l1I 11M ... )f"ctw lv ILlii .. brm'll III 1"Jl.at~ a5.

- l··ur \,1~riOr.r lb 1I1u,I.,nl mG."" J) ,r.il"lJI Ihn IllI'lVt"IUI'nl1ll • .r~IJ' lII:!Ilnlll pf in

'1''<>1'1'" nf 110 ......