The San Francisco Call. Newspaper, October 9, 1904, Page 13

THE . SA FRANCISCO SUNDAY CALL. ne promptly or, worse ly mode of means, and it, all the appara- > keep the in good condition in your own bed- f used systemat- re a paying prop- find any 1 thoroughly test and body. an ordinary chair can be done with it open space and lie down downward, with the upper 1e lower part of e chair. Nat- ack and forth a t is t the exercise. t and the w high in in other v much of a bow you can 1 for a min- and stre ng and then touch the f t th hands and feet relaxed. 1 can be kept up by the way, t assured it will 11 of your ur hips so strong that u en as much as a e with backache. another movement that is simple but very effective. Sit down in a chair as usual and place your hands on the bottom of the ch and then urself as high as you can. This 1l the arms and chest vigorous- ly es the weight rests upon the arms. As you gain strength, try another part of the same exercise that will call the ebdomen into activity. When you are raised from the chair try to raise the legs and extend them in a horizontal position and hold them there for a few minutes. Don’t be discouraged if you cannot accomplish this feat at first, for it is most difficult and will only come with bard, steady practice. All this time re- member that a goodly supply of pure air is absolutely necessary and that you will progress more rapidly if you will acquire the habit of drawing in deep, full breaths, filling your lungs to their utmost capacity. Another good exercise Is to place two chairs of an even height near enough to serve as parailel bars. Ralse and lower the body until you are tirea, but draw a line between merelv tired and tired out or exhausted. When one aids materially the other deters, and It is pnever the part of wisdom to keep &t a thing until It is painful or dis- tressing in any way. The ordinary stool is a good instru- ment to work with, for it lends Itself and conditions of exercises. nce, put a couple of toe the floor or baseboard and t stool up near enough to slip the toes through the snug openings. I ¥y bend back until the head e floor and then pull your- 1+ sitting posture again. If this with comparative and again, for the av- h narvy strength Lis little or no exertion. the muscles will pull ¥ make their presence e next day or so, but after the tug is over the movements > painful o accompiish some tle good unless it has been too purely isical for anything and In that event it is like the half-breath—just a little something that cannot be got zlong without. B The ordinary mcvements of every- day life amount to exactly what one makes them. Each and every one of us stoops over and picks up some article every day, but we do it in as easy a fashion as we can, thinking that we are saving purselves trouble. Instead of that we are deliberately storing up troubles by the score. In walking the liver is not materially aided one way or the other, but the minute our arms g0 over our heads or our bodies and bent backward or forward, or to either side for that matter, the liver is squeezed and it is helped In its usual work to a great extent. It is certainly simple enough when one knows or real- izes this, isn't it? So, you see, it really pays to do things well or not to do them at all. The very next time you stoop to pick up a pin, bend over just a little farther than usual and keep that position a second longer and if it is uncomfortable and you feel as though you were going to have a rush of blood to the head, think of the squeezing your liver is getting and be consoled. Too much cannot be said of active out-door exercise, for it will go far toward securing perfect health. But you must bear in mind that it will only develop the parts brought into play and you can readily understand that there ought to be exercise for the entire body, or else there will be a case of over and under development. These days the variety of exercises open to women are almost as great as to men. The graceful horsewoman, the lcng-distance skater, the strong swim- mer, the vigorous oarsman, the brisk walker, all mean one and the same thing—rosy, healthy women, who know nothing of nerves, but spend the day happily and profitably. And these wo- men are the jolliest kind to meet, tgo. There are scores of girls who are full of fun and who are not only willing but eager to partake in the day’s pleas- ure. They start out happily and mer- rily, but after a short time fatigue commences to steal over them and it they are unable to turn back they are soon mentally and physically exhaust- ed and every one within a radlus of ten blocks.is made to feel the weight of their displeasure. Now, such girls are unpopular, and deservedly so, too. Great and unusual strength is not to be desired, but they should be equal to the task of getting the most and the best out of life, es- pecially when it rests with them whether they will use the means to gain it or not. If you are down town, walk home in- stead of riding. What if it is a mile or two or three. It will not hurt you. On the contrary, the benefit of such a walk should be immedlate and mark- ed. Of course, if you hold your head down, draw your shoulders together and slouch along like a whipped cur you are not going to gain much; but if you inhale long breaths through the nose and not through the mouth, and | @ FLYING three miles through the air at a speed of eight miles twenty-one hour is the most notable achievement in flying-machine experiments. years ago, two brothers named Wright, of Dayton, Ohio, went down among the sandhills of the North Carolina coast. They were expert mechanics, brought their own tools and machinery. They had studied the experiments of flying-machine The machine, in which the operator lles at full length, is in some ways like a box kite with a rudder instead of a The framework is covered with cloth at top and bottom. It is buoyant enough of itself to float its own weight and that of one man. three years of experiments, the broth- ers had added considerably to their knowledge of air currents and of the resistance of canvas. Keeping these things in view, they designed and built their propelling apparatus. One pro- peller, revolving horizontally, is placed underneath the center of the machine's walk smartly and briskly the pulses should quicken and the tired body for- get its woes, and instead there should be a feeling of exhilaration that is bound to come with good health. And while I think of it I want to tell you a little something about sitting down and standing up. How many of you have seen a tired man enter a During their room, sit wearily down and mechani- cally place his feet on the rounds or perhaps tke seat. of the chair imme- diately in front of him. He imagines that rests him. Instead he isionly tiring himself just-that much more, for the muscles of his legs, instead of being relaxed, are under a strain and while he does not realize just what the trouble is he will nine times out of ten get up with an impatient “I'm more tired than I was before.” If you want to elevate your feet do it properly and then calmly sit and derive the benefits of it. In the first place, in sitting one thing should be done. Always sit as far back on the seat as you can—and, by the way, do not cross the legs. This In itself gives you a broader basis to sit on and tends to qulet the nerves. Draw the second chair up near you and place the soles of your feet against the rounds of the back, taking care to see that the knees are supported on the seat, for in this way the strain is removed and you are free to rest comfortably as long as you ‘will, ' MACHINE THAT FLIES ¢ | body. The other is like the screw of a steamship, whirling vertically at the rear. The machine is launched from a hill by merely “pushing off.” It can be .pointed in any direction and can be landed at will. It is sirong enough to stand the strain of repeated trips, and its wings have been tested with- six times the load they carried last month. The horizontal position of the man in the machine saves about one- half horsepower by diminishing the wind resistance. The Wrights have used larger cloth surfaces than their predecessors. Their successful ma-, chine has three hundred square feet of cloth. The wings measure more than forty feet from tip to tip; and it weighs, entirely equipped, about seven hundred pounds. The achievement marks an impressive step in advance toward the every-day navigation of the air. The test in question was made at Kitty Hawk, in North Carolina, in the neighborheod of which place the ma- chine was launched from the top of a high sand dune. The aeroplane first This holds good in lying down as well. It Is such a frequent thing to go into the house, curl up on a cozy couch with a book and let one th feet hang over the edge. ™ es it Is because we have a w es fear of being cawght with our b on the and then again it just happened But don't let it cecur frequently money on doctor ouch ver now and for it will b itely cheaper in the long run to bot Ir ene than it will be to keep a These 1 thems good health. is run dow vitation to N ing der good con of ailm ever on the al and as soon as tl forth, bag and b: just as long as t fact, until they What u eat with your or have trained your st properly you can al vincible ostrich in- Disease to avisits no condition to or- ion, though if 1 Athletes certair in order that 3 yet ho baked potat sta You see that r is allowec health, phy onl plaine ead The exercises here portrayed are ex- cellent ones for home No. 1 clasps the wand, pe itward, bending the ht leg over and alternating with the left. Then s hten up with the wand in the rear and swir over the head in front of the b: Fepeat this over again and stral up as in figure 2. The windmill exercise bends you for- ward and k the arms rigid and op- posite each other as in figure 3. At the same time bend left Knee and touch the floor b he heels. Then swing lightly from side to side. The rocker, figure 4, reduces a big stomach and develops the abdominal muscles and at the same time straight- ens the 11 of the back and makes one more fit. There is just one more exercise that I especially want to mention and if more women would devote a few min- utes a to this one movement there would be a scarcity of pains and aches. Lie down full length on the floor as in figure 5. Roll the body along the floor and back again and by this time you will have discovered that the pressure e weak, inner organs. This 3 , by the way, has no muscular effect, but it makes the digestive organs strong and renders colic utterly impossible. I have spoken of health of the body and the carriage of the body as the dis- tihct alms of physical culture, but it is scarcely falr to stop there, for it really 1s- three-fold in its mission, as it gains us what the old poet prayed for—"a scund mind in a sound body.” AR CA R BB RRGER SRS took a downward course, but as the propeller under the engine increased its revolutions, began to rise slowly and steadily into the air. When the machine was sixty feet.above the ground the rear propeller began to do its work, sending the “flyer” for- ward against the wind. Wilbur Wright was able to steer his craft as he pleased, with the aid of the horizontal steering gear-—as shown in our illus- tration—and after going three miles brought the machine gently to the ground without difficulty or mishap. Profe r and Maxim ex- perimente ong the lines of a real flying machine, @ net from the dirigible ballo 1ntos-Dumont and Lebaudy. But the emline tist and the brill fortunes at the been rewarded these amateur: chine, not a that propels itself against a stromn wind, is under steer- age control, and lands without con- verting itself into a scrap heap, is something new under the sun.—Col- ler's. h meechani