The above illustration shows the Developer as a Rubber Exerciser, Chest Expander, and Dumb-bells.
The great value of the Developer lies in the fact that it serves to render the muscles pliable, and the whole body flexible and supple. Certain movements with it, too, are difficult to perform satisfactorily with dumb-bells alone. I recommend pupils to use the dumb-bells and complete Developer alternately; by this means I find the most satisfactory results are obtained. Exercise with the rubber Developer affords a welcome change from work with the dumb-bells.
CHAPTER XIV.
HEAVY WEIGHT-LIFTING.
It is not my purpose in this book to give anything beyond general directions for lifting heavy weights. You can become thoroughly strong and enjoy perfect health by means of the series of exercises already described. Heavy weight-lifting requires personal instruction; that instruction will be given to those who may desire it at my schools. Under qualified instructors it may be pursued without the risk of danger.
Generally, however, it may be observed that to lift heavy weights it is desirable first to see what weight can be used without undue strain. Slowly raise this weight from your shoulder over your head, or, if from the ground, raise it somewhat more quickly. See how many times you are able to raise the weight first selected, and when you can perform the exercise with comparative ease, raising it, say, ten times, up to 80 lbs., six times from 80 to 100, and afterwards three times, increase the weight for the next day’s exercise by five pounds. Continue this increase as you grow more capable, remembering always to bring the left hand into play as well as the right; at the same time, though it should not be neglected, avoid overtaxing the left side.
The great thing to remember is to go slowly. Avoid anything like spasmodic efforts, and endeavour before trying a lift to thoroughly think out the different movements. Weight-lifting should never be practised in a confined space or where the weight cannot be readily dropped. To attempt to hold on to a weight after the balance has been lost may result in serious strains and other injuries; the pupil should practice dropping a weight from any position safely and gracefully. If the pupil bear these few hints in mind he will come to no harm, but, as I have said, weight-lifting is best left alone until it can be practised under the personal supervision of an experienced instructor.
A PLEASING TRIBUTE.
The following letter was written me by Colonel Fox, late Her Majesty’s Inspector of Army Gymnasia, a gentleman to whom I am very greatly indebted for the interest he has taken for years past in my work and for the zeal he has shown in getting the system introduced into the British Army:—