Progress and Achievements of the Colored People / Containing the Story of the Wonderful Advancement of the Colored Americans—the Most Marvelous in the History of Nations—Their Past Accomplishments, Together With Their Present-day Opportunities and a Glimpse Into the Future for Further Developments—the Dawn of a Triumphant Era. A Handbook for Self-improvement Which Leads to Greater Success

by Kelly Miller; Joseph R. Gay

One point to be remembered is: Never overstrain or attempt to harden the body. Every shock is dangerous, and the delicate mechanism of the human body must be handled gently until it can bear greater strains. To plunge into violent exercises without previous training is as bad as using a delicate and costly watch as a base ball and expect it to keep good time.

To train all the muscles of the body uniformly as a beginning of muscular or physical development, prepares a foundation for any special muscle training that may be desired, and guarantees success where failure would most undoubtedly result from the special training first. All the muscles of the body are interdependent. One of them cannot be trained alone without affecting another one, or drawing upon it for material to supply the waste already spoken of. But when all are trained, then it is easy to pass to the training of any special muscle.

To begin a general training or muscular development of the body, it should be borne in mind that it is the muscles that hold the body up and not the bones. Both are essential to the human construction, but the muscles play a more important part in the bodily movements than the bones. Few people consider that to stand or sit properly the muscles of the body must be trained. The poise of the head, the erect position of the shoulders, the proper holding of the arms and hands, depend upon the training and development of the arms and shoulders. Most persons are negligent in this respect and allow the upper part of their bodies to hang by their bones. This is noticeable in those who are “stoop shouldered,” a habit which becomes fixed. The first thing a soldier is trained to do is to stand erect and hold himself up by his muscles. No person who can not control his upper muscles will acquire any grace or beauty of movement. The use of Indian clubs, even an ordinary chair, would be something to grasp and swing about to train the upper muscles, all the time breathing slowly and as deep as possible. Grasp something tight with the hands and swing it about the head or up in the air, or round and round and keep it up a certain length of time every day. Throwing a ball is good for the muscles of the arm, shoulders and back particularly. Let the muscles have free play is the rule to follow in every variety of exercise.

The muscles of the lower limbs come next in the order of development systematically, although they should be exercised at the same time as the muscles of the upper portion of the body. The object of this is to prevent over-development of any series of muscles by training all simultaneously.

The muscles of the lower limbs include those of the hips down to the extremity of the toes. Persons in sedentary occupations MUST exercise these muscles under penalty of having them become feeble, flabby and unreliable. With such persons, as age creeps on, the steps become uncertain and “wobbly,” presenting the appearance of extreme age even before middle age has been reached.

Those who walk much should take systematic exercise for the benefit of the lower muscles, because the occupation requiring the use of the lower muscles fixes them in a groove or habit not conducive to control. That is, the muscles become set in a certain direction, whereas, it is essential to enable them to move freely and easily in any direction.

The best exercises for standing, sitting, and walking are those directed by the will power or energy acting directly upon all the muscles and maintaining an equilibrium so that gradual development of the entire body will be reached.

This is accomplished by what is known as “flexible action,” in the lines of changing curves which distinguishes the beauty and grace of motion from mere strength.

There are three phases in this natural development: Angular, circular and spiral. The human form poised squarely on both feet is the spiral, the head a convexed curve, the body a concave curve, and the legs a convexed curve, like a wave line. To preserve this spiral line of changing curves, the weight is always thrown against the strong side so as to develop the weak side and maintain an equilibrium. Standing should be principally upon the balls of the feet, and the exercise should be to incline the body to and from the opposite curves. There should be no slouching at the hips. In walking, stand erect, feet together, abdomen in, chest up, and shoulders firm. Then advance the thigh and let the leg hang free from the knee down. Straighten the leg and plant the ball of the foot in advance with the toes straight in front, and so on alternately with each foot, carrying the head erect with the chin drawn well in.

To sit down let the muscles come into play and not the bones, as it is through the muscles only that gracefulness can be acquired. To rise from a sitting to a standing position, all the muscles should work in unison and the body arise at once to a standing position. To kneel the same play of the general muscles should be applied. A cow or a camel is not very graceful when performing the act of kneeling preparatory to lying down, but that is because they are animals and not human. The mere act of touching the hat in salutation is graceful or awkward as the muscles are trained. A graceful sweeping curve of the arm, a gentle bend of the muscles of the neck, inclining to a curved bow, and the salutation is graceful. Otherwise the motion is raw and provocative of an idea of ill breeding.