Professor Atilla's Five Pound Dumb-Bell Exercise
Professor Atilla's Five Pound Dumb-Bell Exercise
K.
FOX.
PROF. ATTILA'S
F IVE POUND
DUMB BELL
EXERCISE
ILLUSTRATED WITH
HALF-TONE PLATES.
ONE OF THE GREATEST SERIES
OF PHYSICAL
CULTURE
MOVEVIENTS KNOWN.
RICHARD
|
V
Copyright 1913
BY RICHARD
K.
0CLA34617S
PROF. ATTILA.
PJLATE
I.
PLATB
3.
FIVE
Exercise
No*
I*
arm
fixed.
Do
this
from 50
to 100 times.
Exercise
Assume
the
No*
2*
as in No. r,
knuckles of
times.
forearm.
PLATE
3.
FIVE
Exercise
Hold both
bells
horizontal
arms, and
3*
body and
planes, the
the
No
wrists
fully
The
flexed
Do
this 20 or 30 times.
FIVE
Exercise
No*
I I
4*
Do
this
from 10
to 20 times.
FIVE
Exercise
5,
No.
EXERCISE.
13
5*
them
violently
back as far
as possible,
assuming the
position as
wards.
Do
this
from
12 to 15 times.
TT,ATF,
5 \.
FIVE
Exercise
15
No* 5 (Continued*
Do
this
from
12 to 15 times.
FIVE
Exercise
No#
17
6.
ing illustration.
Do
this
from 20
to 30 times.
PLATE
7*
FIVE
Exercise
No*
19
7*
fixed.
Do
this
from 20
to 30 times.
PLiATE
8.
FIVE
Exercise
Do
8*
the elbows
No*
stiff.
this 30 times.
21
PT.ATF.
9.
FIVE
Exercise
No*
9*
in exercise
place the
of the bell.
Move
No.
8,
but
Keep
the
Do
this 10 times.
Exercise
This
is
movement
Do
the
same
as No.
of the bells
this io times.
is
No*
g,
10*
reversed.
FIVE
Exercise
Hold the
bells
to
the
heel,
foot,
25
No.
side, right
face
upon
left
angles to right
knees slightly flexed, the
right
PI.ATJC 11 A.
ETVE
Exercise
To conclude
No*
\\
27
(Continued)*
Do
this
from
12 to 15 times.
PLATE
12
FIVE
Exercise
This
is
the
che positions of
No*
29
2*
FIVE
Exercise
For the
first
No*
31
13*
bells
above the
Plate No. 13 on
of the
movement
see Plate 13 a.
PLATE
13 A
FIVE
Exercise
No* 13 (Continued)*
Do
this
from
33
12 to 15 times.
knees, ana
Plate 13A.
FIVE
Exercise
No*
J 4*
35
sides.
15 or
PLATE
15,
FIVE
Exercise
No*
37
15*
Do
this
from
10 to 15 times.
PLATE
16,
FIVE
Exercise
Hold the
side
to
No*
the other as
shown
EXERCISE.
39
16.
in the illustration.
PI.
ATE
17,
FIVE
Exercise
Hold the
No*
41
7*
palms forward,
keeping the elbows and wrists stiff. Extend arms backward, turning the wrists so the position of the palms
Hold them
will be reversed, as forcibly as possible.
rigid in that position for a few moments and then
bells at the side with the
repeat.
Do
this
from
15 zo 20 ::mes.
PLATE
18,
FIVE
Exercise
No*
43
8*
the
sible
from the
Do
floor,
this 20 times.
PLATE
19.
FIVE
Exercise
\9.
Take
reverse
far as
No*
45
Do
the
the
this 10 times.
PLATE
SO.
FIVE
Exercise
No*
EXERCISE.
47
20*
Stand perfectly
sides,
Do
this
from 30
to 40 times.
PLATE
31.
FIVE
Exercise
Assume
the
same
No*
21
position
as
for
Exercise 2o
Do
this
from
3 to 6 times.
PLATE
33.
FIVE
Exercise
Assume an upright
forcibly
them
22*
position.
Raise
the
knees
as high as possible.
Do
No*
51
this 20 times.
PLATE
S3.
FIVE
Exercise
Standing on
left
leg,
No*
53
23*
fully,
same
Do
this
Go through
the
MM
ft*
If
mm
fill
FIVE
5S
Exercise
No*
24*
Do
this
from 20
to 25 times.
FIVE
Exercise
No.
51
25*
as high as possible, as
Do
this
from 10
to 12 times.
plate.
FIVE
Exercise
No*
59
26*
Do
this
from 10 to
15 times.
Exercise
This
ener and
is
it
No*
27*
a good chest developer and back strengthdoesn't require the use of the
dumb
bells.
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