48

BODY

MO LOll"; C

A "gust,

1925

"How to Learn Muscle Control"
IIV
'1"1'0 AJ! M<D
<J

I

ALAN

CAL"1!RT

HISarticle, which is the first of n eries, is tile joint work of Otto Arce and myself, The division of labor is somewhat unequal. A reo does all the work 0 i posing aud su "plies ~II t he details 0 r inst ruci ion, All tbat I do is to:;:-et the material together, to expand his all-too-brief notes, to comment on his ideas and attend to the: publication. Personally 1 have been larniliar with the uhj ect of muscle-control since thirty years ago. when I saw it demonstrated by Checkley, by Sandow and hy the dozens of performers who imitated his posing net.

,

Sandow used muscle-control as a pllrt of his posing : that is. many o i his pes depended for their effecti'VenesE on hi ability to control. and thus display, his muscles. Those who. reproduced his act, reproduced his po~es, as well as they could; but there was no decided advance in art of muscle-control until Ar co came along,

0,.

He not only was able (0 duplicate ~1I the control Ieats of his preclecessor, cut by reason 01 his study a nd knowledge, could and did, originate II lut of new feats, getting h is own muscles under the control 0 f his will \Q n degree that no one else has been able to even apprcximatc-c-much less egual.
He taught much of what he knew to some of his personal friends and fellow artists, and there have b en course 1 sued by others, courses based Oil ill formation received from Areo. Wllich bothered him not at all. "For." as he says, "muscle c ntrol is a good thing f r anyolle to have, If I have helped these other fellows to each it, I feel I have cI ne both them and the public a good turn." Since he has lived in the country he has been a perfect mine oi in Iormation to those enthusiasts who are interested in the subject, Time and again, he has given up his time to answering letters begging lor instruction 011 matters I) f derail ; and has done SO out 0 f the kind ness of h is heart. In that connection 1 must here say that Arco is an extremely busy man, w'th !lUI little time for letter-writing, A set of articles like lhis, is sure to ~Ive some of you the idea of writing for personal advice At present it is impossible for either of \1S to give personal instruction. but if any of you think that he must wr ite to Arco, (hen please address y ur letter to him ill car' of this magazine. f[ your letter raises a question of geueral

A "9<tsl, )925

BODY

MOLDll\'G

49

So he knows t hat people like his posing. He real izes i hat mUll)' who follow out these instructions will do So {or the purpose o! becomi ng able to an", ze 0 thers by demonstrarions 0 f almost unbe lievablc con Lrol of 1he muscles, Ilut he contends that posi og is merely a side issue. The main pu rpo,e of muscle-control is self-ruasrery, Muscle control involves far more than the mere abil ity to make the muscles coni ract, It reaches you to relax, which, is sometimes ~"\Ie!1rnnrc important limn contraction. I( gives you a selective control, and therefore the a~ility to single out those muscles necessary to the work to be dome, and ollll' those rnuscles : leaving the antagonistic, Ill" non-helpful, muscles relaxed, That makes a saving of energy in lWO ways; since i1 enables you ttl pu t all your c"~rgy i"to stimulating the needed muscles ,and relieves those muscles 0 ttIle i nter Ierence 0 i needlessly flexed amagon istic rnuscles, ~l uscle control, which leads to body-control, is a great factor for success in all competitive 5])0I"t8. Y ou r abili (y to shine in .au)' outdoor game rests in. _YOu", bility to make your body do exactly what you want a iL to do. Bodily control is the: secret 0 [ that skill which is dependent 011 to-ordination and timing, As an illustration, Consider the style ofa charnpiun gal fer as compa red to a beg; riner. The ~xpert makes his shnr with perf-oct smoothness and rhythm, getting great distance and extreme accuracy, without [lI'\y. noticeable muscular exertion. He has his ar111~ and body so thoroughty under control that he can perform ally shot needed. The novice holds himself nervously tense, 'uses only his arms instearl of employing 3 body 5wi ng, and gets nowhere, Only by repeated practice Call he will hi!; body so that it will respond to the commends of his will. Any gol.f instructor will tell you that there are some beginners who seem to be uttc rly lacking in body control. They cannot make thei r bodies beha ve, cannot carry ou t a single command; such as shi !ting the weight from one foot to another, executing a body swing, OT a follow through; .and even cannot imitate movements made by the instructo r. Such men lack thut !Jodi Iy mastery which depends on muscle control, I( would be possible to go in .and give several instances (If IhQ importance p! bodi Iy control. in other sports, tenni s, baseball, billiards, rowing, etc. flut Arco claims (hat the benefit that comes from learning muscle

I'0oing.

interest-c-something which i f answered would help other enlhusiastS-lt will be probably a uswered in these pages, Ifon the other band the question is entirely personal, the letter !tmy not be answered. Arco is working on this series at a ccnsiderable sacrifice c f his own ti me ami cunveriience : 50 let's not make it hard for him uy asking him rOI' purely persona] ;;ervico:. Shortly arrer this series was announced, Areo had to lea.ve f01' an extended tOlLT 01 the Orpheurn Circuit; so some of you who live in the west have ha(! tile opportunity to see his act; and you probably noriceo that his posing, his series of muscle. control stunts, interested the audience even ruore than did his remarkable acrobatic feats. His ability to make his muscles perform. his ability to control them, is positively weirrl : ami seemingly his audiences are iascm;Jted by hia ability iu that line, He wri tes me tha \ IVheriever he plays a' retu rn cllgnt;emen t at a Ihea j re, the rna nagt,· is almost sure t(' ask him to alter 1.1 is act, so as to give more

50

U

D Y ~{O L D I

xG

.·Ilflli;sl, 1925

control is net limited to its application 10 athletics, He ays rhar iL is even more helpfulness to the nervous system than to the rnuscl 'S: hecause & ach muscular ontracrion is the result of a nerve Jllessag YOUl' practice brinK' the nerves under control; not only gives you the power to stimulate the muscles to greater effort, but also enables you to relax, at wlll, both the nerves ami muscles, Anything which increases th domination of Ille mind over the bod) is a good thing, Anti anything which gives one "nerve," ami cures "nerves," is Iikew ise a good thing, Y ou Can use this muscle-con Iwl as a basis 0 f acquiring wi ll-control ,LI1(1 nerve-control. Ii YOLI IHIIJ]ll'11 to I)' a baseball pitcher you cannot only get that kind oI muscle and body control \ luch enables you 10 throw a ball how and where you want it to go; IJIll yut! can lurther acquire that 510'1 l-coiurul which enable' you to pitch l'err~c!ly in unfavorable conrliti IlS and bef re a hostile 'rowel. .'.n-" claims thai learning muscle coutrnl will enable you to control your temper, 10 control your habits and, throll!;ll strengthening ),OUI' wil] power, to control your morals. That sounds like a large order, thOllgh be was claiming I, much ; but the ract rem a ins that will-pow r can be developed just the same way that a muscle can; :.01::. by intelligent usc. Keith" r Areo 11m [ claim that this practire ul musele-eururol will make the muscles very much bigger. Uut ir will make them stronger by milking them mure alive, more "'"spullsive l\l the will, and il will alter- and improve thei I' shape because certain of the stunts can b~ per formed nllly IjY the ultimate contraction of some muscles : Ilnd these muscles have. to be gradually ducated up tu the puint wh r (hey 'an make the e extreme coutractions. There "I"' other benefits which can be mentioned. This first nrticle deals entirely \\'1th control Dr the lIpper back rnu scles, hut \\ here yon come later on 10 the studies of abdominal control you will find that 111<:.\' will be of it great advantage 10 .v ur digestive organs : Ill' pract icr oi II", stunts affording the organs a sort of natura] 11lO.5S::tgC which flr/cf\ 101' thell, j ust wh.n (he rational exercise !I,M; for the muscles. T'ersouallv T recommend all the e muscle control stunts h'I:3USC rhev will help you in aC<luiring posture and balance and Ihal ,,11-011111' correctne 5 of muscular co-or din tion which does so much to promote Ilw autornanc grow ih 0 f muscular I issue. Wi,en] have trouble in teaching' posture, it is because the man T am tnlkillg to is utterly tillable to . >llll'ul the cparare parts of his body, If 1 tell him to throw ou his chest, he pulls back his shouldcrs ; having JI" ability to rnuve the chesr iudependcmly of the shoulders, When J tell him to Ii [t the Ir 11\ of the hips, he doe. just the oppo it : and if I Iell him to Lry and straighten the lower half or his spine, he is as helpless 10 obey as if I had asked him to rlo some (liA'iCI!lt coruortlon SHII1!. I knnw 111m this muscle control wili" help in ,hal ..espect,

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lNSTRUCTIO

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Jlef ore yOll can control )'0111" muscles, the first Ihin,-:, ro learn is l'ela,~ation. When giving instruction in piano 1'la,l';I1", Pailal'~wski will use 1i1~ word "relax" dozens of times In one lesson, I L is impossible to teach am' er of mu clcs 10 corn met ill a certain W~.ly, to rio '11l11dhil'lg new if tll'~ :'fopcr action of these muscles js limited and hampered by the coruracrion f tension) of other Ilt:ighborillg muscle •.

,IJ/gll.n,

1925
, ',~

BODY
I

MOLDING
It

51

So, you will !lotl at the start that some of those stunls are impossible of performance unless YOll sta rt off by relaxing : and that when An:O savs LO .. cia," certain muscles he ",caliS it. , Take for II start the control of the shoulder blades, 01' 10 he accurate of til, l11\1S-t" which move the shoulder blades, It is II curious co-incldcnce 111at 1 should have ""itten that etli to rial about the collar bones just before

T started to prepare this article,

That exercise is really a nmacle-cnntrol stunt : and lor the shoulder blades. I L is a simple elementary movement. whi h nevertheless, some of you wllI fincJ it difficult to do at your first attempt, Now read on and see how much more completely and effectually Arco teaches you this control of the shoulder blades. He says : first, to sit in an arm-chair Wit]l your elbows resting 011 the chair-arms, ann nll your muscles relaxed, Now try and shrug YOLlr shoulders, 1n an ordinary shrug you would raise your shoulders towards yoa.' ears : blll if yeu keep your arm 1111lsc1t relaxed ami ~'o"r elbows against the arms of the chair, why! then ),ollr shoulders canllOI rise, [Jut the cffnn 10 "shrug" will result in II, slight liftil1!: 0 r the shou[(,ler-bJildes. You can feel ~h"'ll1 movin?, lllldc~ the skin : fe,'!l them movmg away [rom the nos, Wllh each day s pracuc yo" will gam exira control, becom able to move the blades more and 111 re lndependentlv of the rest of the body; and the blades instud of h~ing muscle-bound. a before, will become Iooser ; and you will have consequently more "play," more range of movement in the shoulders themselves. The next step is 10 learn to do the same tiling with the arms held out straight til the side'. Keep your arms still, with th ir muscles relax d, mld shrug the shoulders, You can easily tell whether YOIl are successful by the Icel of U,C shoulder-blades moving; crawling as it were up ami down the back. Then stand in f'"Ollt of your mirror wlth arms outstretched, and borty rcmpletelv relaxed. Jam your houldcr-blndes L gerber until th y touch: then spr ad th "Ill as Y011 would if you wanted to reach 11'1<Iurthest distance possible to the sides, (Sml1C as on pages 15 ami III A, C.) K ext try 10 do the shmg 3S you spread rhe blades (as j n Figure 1'I : and relax the dorsal muscles (Ielling the shoulders drop) as you "jam"" and you will finll that the '11 ulder-blad hav heen curling ouITII(JrJ., ]\exl-rc!a.r the back muscles ;1,/",,, sp,'cadi"f!i ami simi!) {IS ,i'O" jllm the shoulder-blades together, as in Figure II; and )'OU1' shoukler-blueles wi II circle inwards, A good way of learning these 1\10\'e"'~111S is 1(1 stand with your back 10 a wall apposite the mirror: with yOU1" arms outstret hell, and try 0 rlescribe ircles with your shoulders. 1'\01 with YOUT hands, mind you: [or the arms are always horizontal and relaxed; but the points of the shoulders should describe d rcles, Therefore watch not the arms but the shoulde rs, Don't he dlscouraged, if at firs! the rnovement is small, It is bound to be small in 111~ case of every beginner, but the "lor' yuu learn to control the blades, lh" more "1 lay" th r will be in the should .rs ; and the 1l101"(~ spectacular will be the movement, The next exercise is !he same, hut instead a f hold ing Ihe a rrns au t ~ll'ltight, 3S in Figures 1 and U, yo" bend them at the elbows ItS in Figures III and 1V, ("1 f you do it this way, yon somehow gel the lntissimus dor i muscles spread Iurther out to tile sides, I can make mys If two inch s

Look at the pictures

011

pages 15 and l6,

wider if '"",., \I,,; had, \\'11<'11 1 I ~J1(1 1111 ell "I\', iI;,II' "I,~" I 10,,1.1 II... arms s.t raiah Lith IIIk 1 tHUS ha \ l r.u~'.:·t1I1H shlluh h- i'!'>. IO..,ll ad I It .... ~'\ld· I pi i,''': ,I,Ul', Illwlll">'1I1)! j"T IIww 'Wu l)idUn" a~ I ~t"",I,1h;'H I" ,k,'d ururh \11,1", t 11.11, I 01""_ ,J rc , f',lLC pr~<,~d" 'g '\'"1!~it " "" 111\ I> rl :'n' tu ~e"1' Tilt ,,,,1, Il1I1~d~,and lrDjI~ .. im; ll1u~de" relaxed .1' all lIOn"h, a, Ill:!! "11"",, ) ,," (" gel the ,,,,nt., ,I "f lh~ had: nll,<d., ",hid, 11\,,,',, Ihe ,I" uhler-l !;lIk, I i" I. 'n ;llICllll'llll):, I he I t h n, ~ll"'l' \' >lL ~h"n"\ Ill.\k,· " "11;,11 '" ~ i rnp-.; ~ ul hea \ ,. c Ird. the rhlj~ tn be :.lJuHl thr{_l( nh.~lH.·'" 111 dl a mcrer ~hp till li'llt..:t..<r .. in the rln~. rarsu tlu- arm- ""jlrni}J;ltl .iIIO\'t:' Ih~ lu ~ld n·."I....hi,lH · 1) h iL:h a' I,,,,,i hI, 1. rd,I' , I" ,h"llld,'" 11HI ,( It., ~"l'll ,I .... ,rUh rll:iil ,,,,,I til.'\ 1'111 ml Ig~lIhl II". r"I'" ",,~ ~, th",,,~h ynu were In iu!,: In I>n.,~ Ii II hf 111,,\ ,'''': 1111' I"""I~ ,\ilc\':'~' 'nul ,'\\'.I~' iT""' C,lC!l 'HI'cr 1'"n"'IIb, ,'~ I,· ,I",,!, \ b 1',ke uut Ii. b~"r I IIJ<' :[' "" ·11 the "11.,,,, s J f HHI du 1hi .... \\.'h II I.: s[;a1uhu.,: !II [rout LI( !..1 mu fllr. :1t1d I i "'Ill. ,\. ill , II, " lil, IIndl"", I' ,,\... \,,' ",JlI""i" Iii.., lh, ".k, hlll~, ., lnlk I" rl) hi" h, I '" 11" lc: vl .i Ih~ mn-pirv, \r"h ~.l<'II ,1." -- I'c,,,-"(t' 11." 1",1::" \\'111 I 'I' "II~ ~ .. ,,'I' I' IH,I, I 1i1l~11I lh, IJr'.i" I' ,'" <"u,~, 1 I" rhe 11\'" ""em "f Ill< ,h ,,,III, blade- will '1'1'\'''' I" tl,d i ru dh ." III i"iJ;"rn " \I

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"111'1I "i, 'l: 11",1 "'" I Il,u t ," ''IT h"111 I. d, III " i" [,igJ\Tl' \'11, ,,;111. '''I h(,ltlwg: rl t- rl qte riug iJI" lUh:rh..:ing \',1111· flTlg"'r~ \\ hell y~tU hl·HII~hl llu am,- 'HI"" ;or' mul d",,,,w;orrh. the ""'1lI",' I' Il'<T wouhl [u- '"[!ph<ri I.,. The 1l1,,~1.·, "" the '111''' I..ack : 1L'11I~h Me ~1\ach,',1 '" 11w "I'i'C' aru IIn"eanr] which I,) thei ~""ln"ti"n ilnng Jh<: '''11\~ 11'111'11, 1\~1 when ynu II••

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Allgusl,

1925

BOD Y :'1 OLD I N G

SJ

hold the rope-rin and pull vi!!l'ruu5Iy OltntLll5t it, those bacH n1l!!;Cle, onI ract : and lJeca\l~l' I be arms are held h ,gclh~r with the rope r! Ilg the e ffen i~ to Ii the 'ho\lldn-hlarics apart When yuu Ii rst try it all your ~ff!m s shouhl he devoted to rmlhn,e- harrl against the rop ring, A the practice contmues, 'IUd the movement ,,[ the boulder-blades becomes zreater you 1101l1d lessen the pull with the hands and concentrate on projecting the sh elder-blades to the sides. A iter ynu hnve had fair suece ~ with i'o. Vl l try the same thing with tile hands all top oi the head a in Figures V and \'1. \\'hen thearms are henr in this WB)' it is more diflitult to "[Jread the shnulrler-hlades. and So this stunt is possible olll}' ~fler you have thOTnughly mastered Ine stunt shown in Figure \'IT. In Figure \"1 ynu can just barely see the rOf1~ rin~ to which Arco is holding. Of course he can do this stunt wit 11 om either holdmg on to a rmg, or even dns~)ing the hands; beam e he has hi, shoulder-blades under perfect control of his will. Tn conctusion, vou mil [ remember ihar you will not be able to accomplish ejlher of the stunts sho .... 'n in Figure \' or \'TJ unless )'OU ro;rt tlio shl>IIlrlrrs 11.1' In'gh as I'os$ibl~ before you ~tart Lo force tile shoulder-blades npa rt. Also bear in mirul that )'tlur eorurcl of the shoulder-blades is just 3' much depenrlent OJ\ Jour ahility to relax some of the muscles, as it is on your ability to contract other mu des, The odd effect in Figure \. \'1 and \'II IS duo: tQ the Iact that the lower pomts of the boulder blades have moved upward and outward l\'ow, when the blades are in a normal pasiiion, Ihc)' are maintained in that pesiuen by the combil1ed acrion of several musel , Tn make Ihe lower points of the: bla<les [ravel outward to the side, as in Figure \'1'[, you have 10 contract the muscle!> which pull lire poilus outwards, while relax-

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1925

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Il'S, wlncl), I r ~"mr:,,'\~,1 II ""Id 1'1111II", 1",\ ,', 1',11 \ Iolaol," '11',.,1'.1 .11101 \, "M,1, Ih,· '1"1Il nun .oun-l rather 1 0111 pi "'. iI1"1 hilt il " '''111<'11\1111.;' 11111d, \ .. \1 "11\ 'liulcr!oi.tU111} 11cir Tl ,(Itl .. an III ,ke .tII". ;.!,n.·..:JL ;~nlg,rt· .. In lIte", rrr III tlw j"l .. ")1\\11):. ,IUIII, , f ;\1',' 'I' ,,,"111 I 1'1 Ih\ 1'1'<: ... 111 \'~". If .'1111 tic" I ,,11 tlu: 111II <ch-, i111~~h~lt I" Ihe .h"ulol,·r.h!.L1j.-" ~nol t'~"lIl them .ill \11111 "'Illal 1';);:"', then Ih,' Illnd. wlIl,I,! remuu] 111111111\ uhle : 1",1 h~ IIL""I\.[ unt "., .d muscle-, .11101rcl"xin,: ,., 01'1""1111,.[' .et ""II can 111T1k th,· ,h"IIIII ..r-l.la.l," 111 \C III .111' o... .nl~ ,hlf t ,"'IH'1l \"iUI \\I ...1l \n" 'al', Ih.11 Ii ,,,,, ..,11 """11'1" ,!tllllld,·r-II."r.. lilliI''' I" ,'''II '1111:,1 1'11'<1"" 1111' 'l'I" (.Il'1 lhm "'\1 1111,,' ,,,110:.11'" the 11"PH luuk 1111".1" II I h 1:,,"11 to r the will, wjl] IIwkl' 11 ,.:,-ier "I .. rr \ "" '" :1< Iii' lIl·II1.11 1'1111111:'11 ,II "" I' IIlh I' 11111''''''', III k,'"i"';_ til <llIlIr,,1 til." ,h",,)'I"f 101.,,1.- lit lu j"'lr 1'1'<1 i 111. '111111\u ~ I huuut'd a tt'nlllll !Ill t .... 1rl.: til lulSllllt HI 'ht' '''llf.!l n 1l\1 ...d~·. "'lIh_t 111 lInL ur II\' , ", Ih"~' 1,"'\""'"'111' IIIC 1 II ",in, har! I" I" ,,'lIlral'l," r 111\(1 III lite, !I", h.ld III I !l'la "I \CI"I j"'I:"1 Ih:Ol Ih, ""111 ~,,]lli' I 111\:.11" •.I.,hl' (.. r /,11 dl{ 11)1".1", ,I Will. )11" ;" IIl1",1\ ;1, I .. """Iran !lltll I'llo: )lIlIH'" , , rill' ,lUI I, ,h''''11 til I 1~lIr" I \' \ II 1,:Os Ji' " 1'1 ('11:1101 111I' '" ,"",'e Ih, ,h"uldcr·l,lail, III 111111 il'"m ,ad, IIlh,'" '1'''''.111 ,tml ).1111 ~11" I/d 10 11"'Y(' Ihl' I, iwur I "LUI "f I'l(' 101.101" "III" II" .11111 1I1,I1.m), 1 Itt: IHHPU"41! lit lltl.' I1l~'tI\\'U ... uu- I .... ttl ~i",.: \uU Lin 111\\'\,'.' 1(1 &,:1111111 I u he 11.11'"/ill I .."d" III "i!lll' O,lh'l , III' I '_ 1I1l.I<j,,·., " ,II, ,h,,"I.I,·r bl;III,. t 'Or Ihat ) "II will I ... al,I<- I" Ih, 111""'''0"/'/' < III 110 hl",I" .11\':11 ...

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Start out by grippl!1l{ the ropo:-n'W ab<",c your hwd. as 1!1 Pi.gnre \ , rela x I)'" shoulders and the h"ck 11111.!jd~s completely Keep pulling ha r,1 agnins], the cord rUlI: and sluwly lower >'Qur outstretched arm In [he Irom (in a half-eire] movement.) until the hands are in Irunt of the ab,I"II1"'11 ru. in Fi~ure \ HI. t Arco has rliscartled the ring and is plIlhnlie" on hi le lt ..... rist with his right hand.] A~ your arm come down you will leel the inner edges of the shnulder-blades-s-rhe eu!:,~s nearest th~ ~pin~pu~hillg outwards again!.t (he skin. Then ii yun (ill YPllr head back. ihe trapezius muscles will comrac; and stick out in lllU<e two huge lump. hown In Figures VIII and TX between the ides of the neck anti the points of the shoulders The Ins! stun; hi thi kS50n j~ the one shown In rj~ure X Rest the oack of the hands against the lower part 1)( the pine, and then press as harel ;tt:"aiIl51 YOllr lJack With the I lick of the hands os you /,ossibl)· can: at the same lillle raise your head up and trlt II back. This Will make the inner edges of the shouldcr-blnrle_, project sJij:l"htIY; and with practice ynu \0111 Mnally be ahle to rnnke them SlIt\.: out as rar as \ ITO's are ill the ]1 11:111 re. I am fully aware that when ~"I1II' oj rca,l'r, )lr,1 .~ Ihe accompan)'lIl\t pictures they rnav Ihi"k that it would be rn"Il~ll1(. I'Lit in a Int ui lime practicing for the sake of t..cLIIg able tn di~tun their bodies into such nusitions. These picture [lTC pectaeular, but ttl ~OIl1~ they will seem ulI~ighll~·. So I wish to rCI)~1 that the lIlain lIbj I uf the training 15 not the poses themselves, but the muscle control which makes those poses 1'0'-

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.ITO: '11'( ,tht: "no! 1,,11 Illl' mnTIl "i hlBh \11'.1.·.' the donunauulI til vour UIII

\, Slaled III the lir'l 1'''1'1 .. { II'IS nrticle I~Ilh ~II', \1 ~I' nll,l I ;HI WIIIIll:!' II' an-wcr (jlll'IIO'U in the pAl;:'~' "T Ihi, 111:....tI;I1'· . I ]lrq,a ...'" 1111> :.rl;<'I,· under dini nllies \"\'0 l' II ~II\1J1II' ui IhUlI.and 11111(.',.. "':I)', wlu-rcas 111''h"lll<l ha\'" heen '1111111:" riJ.:,hl • I',"~ 'Itle ,,i nil! I" lIdll mv with hi, .1'" ice. \\ IU'II I re,,"e~I<',1 111111 1''' " rOll' Ilk I'KIITr •• 1 "Ie:~ ... le.l,hal I" ill each I" ,~ hI \\"III<llk" flll" the 1111"dl.!> nee ..s-nrv n rhe l... rll,rl11:II"''' oj ,';1..1, tlIlII arul h. ,h"ul,1 ,1"IIIl,'rall'h- r< Ill" ,Ill 111" uther musc h-s Ilj Iht.' \",,1\, lie hiJ.::hl~ approved ni II", 'Idea 31101 ~:lrnt-.I ;1 ,ul "xL"I,1 in ,"". "I' \"" 111.1;,\1< l'" when he "I, "'[!lui him.c'l f '""II ~cl' it i- lh,' "',If \\ IIt'Il ,\rc .. " 1"",il1l;; "II Ih~ ,Ingl' n., alwny-, llml,n hl~ "ndy),"'" 'I~ \1'1'1 11<',1 h,~t\ if he i, rI ·in~ ,Iut\'. f Olhclolll;nal control he will Ill'" thtl mil dc, of II", "nil', shnulrler». ruu] IC!~ ~II n, IU 1:'.'1 n l!'" "I !I' ""Ttll t'lflCl It hilS 1 c """ ,11ft " I a hnhll ,dill him HUI in 1,,'lurc' Y, :111,1 \ I fit I"" llt' col 11111" Ih, 111'1'.,' had, nil' d' I 11 \'I: "Iher I'ktnn', a ,IUI\\ Ill!! l1iMI in III" "'11111: I'tJ~< \1 here hi~ ~hllnl<ler hl~,\~", 1,r"J~' I ju 1 ,IS much ;!Ill! where 111~upper ;11'111'h~)k "~ry much lugt.:cr and where tlw ~hc~1 ;uHl alxlomen are -10"11,:11' I\(',~,l TilL",· I'lclun'an' 11HId, 1111'''': wiuuler lul rhau f'il!ur", \ :IIHI \ I. 1,"lh (, '\'aLl'<' rhe,1 ,h"w Ihi~ !,,,wcr 111 Mmuil'IIW' 'II.

"""II'

BODY

MOLDIXG

57

FIe""" vr control over "II hi 1111U::lc.,and because his arms and the Iront half oi his bOO\ are so Impre, ive, So don't judge Crom the way Arco l(ll)k~ by Iho~e prcrurer \' and \' I. 1n them he is deliberately letting his arms relax 10 show you how YOII should lei ~'O/ll' am, relax, If yllll will reI r back, you \\ill see that Arco airl lllat in Iloing the sumn 'hm\ 11 In 1 and IT all the muscl shnuh! be r ·taxed, The next time I see 111m1 am going Lo ask him to explain why it 1 thllt the upper armane! deltoid muscle arc relaxed in Figure I ami why rh y are so strongl), R~xed in Figure II, Whether tile act spreading the shoulde-s apart caused I'l contraction of the tnceps and deltoids, or whether he inrgot [urn~elf and flexed those muscles in rloing pose II? The difference 15 ~'ery '1ppar· "Ill in the two pictures. In I the right triceps is relaxed ami han!iing 0 r us own weighL Tn TI it; strnngl.l contracted and the upper arm looks verv milch hlgger (han ;1 <lues in Figl.l re I. You have Ihiny dars !I! ",hich to practice thi gruup of 'HIIII" hut even In that lenJ:1h III lim" )011 can m ke considerable !>rogre..~". if yo" devore a few minutes daily to practice. Tile difference between mu:;cl" conIrol and other forms of exercise is. that muscular control docs nol prruluce any exbau lion: thou,:::" it may cause Local soren 5. 1" [act Areo says that to master the [1n." shown in <igurc \,11 may cause considerable pain and that the more pam you can stand the quicker pro TeSS you ",,11 make.

or

!: ( •J

!,

\1 () I. !J I

x I,

1'1 ..•

f

\

II

Thor r- I' II', Mill,' I d ;,1, 0(,,' "i I he ),,11',; 111m, nu, ,(I.\\"\"'11' 0[1 II" I11, ,I mr \ r 1 , u ,wlUalh 1'1111hl I w,; tll "f I 11, ,1I"lIhl~r·hl~d,·I rom (""In Ihe ~·I_c I "i I h' la Ii -vmtu-, I<"lud" Olll,!hl, I ~Ill'p"'~. he ,·~lIcd ;1 ,1I,1,,".. IIO<1. Y""
I"" " (;, r ,. 1 .nll "c 1:-'" pi Ih'll the \"1' •. ,·~rJ'll' III,· l"' vc·r 1"0In1~ "f Ih~ 'h' '1IIder·hl:uk,.

II, l·nll~\ . \.!

")I, I \<11 ,I

l>!t"';11l'

)II vtunt ,.

"1'"

A 119"$1, 1925
might where

BODY

M

LDING

S9

it would be hard to get the points of the blades back again j that is under the top edge [the latissimus: but they • >'11\ to slip hack naturally into place, You need not be afraid of any p'rrnanent dislocation: for as you gain the ability to move the blades cut of place you gai 11 1\11 eq ua I a bili ty to rcpl ate them.

they belong

think

1 n writing the foregoing I have attempted [0 convey arely as possible the instructions given in Arcc's not s.
to me.

to you as a cur-

1 frankly confess that there were one or two points which WC1·C obscure and on which [ put 111y OW11 inrerpr iarinn. For example, he in 11)0 e than one place says "relax the dorsal muscles." Since a dorsal muscle is a back rnuscle-c-thnt is tilly back muscle-e-I have assumed that he meant the latissimus dorsi muscles, Hut 311 explanation of this derail will be in lu1cc1 in the next iSSL1C. AIM) I notice that reo uses the word "shrug" in .,,- Ilifferel1l sense trom what I would use it. If you, or I, were lO hl"Llg our shoulders we wuuld Iill the points o[ til· shoulders .two or three inches: until they wen: level with the b ltom of our ears. But A,·co hirnsel I does not shrug his shoulders that way, a bet I have often noticed, since has the habit of ··.hruggillg·· <IS a substitute for saying unpleasant things, (If he is told that someone is stealing his ad, or is claiming credit for something lie did: 01" if he is asked it question to which his answer would discredi some ne else, he neither protests in the first instance, nor does he reply in the second. bUI dismisses the di.oag1"l!eable subject with a philosophical shmg 01 the shoulders. And when he hrugs 11e lift" th [Joints of his shoulders very little. but sort of hunches up the shoulders and neck v ry much as in 17igllre VIII. SCi the question arises whether in the first stunt (Figures 1 and 11) when he says "shrug' he means 10 IHt the points of the shoulders (as he seems to have done in Figure J or whether he wants you to shrug ;IS he does: b·y a contraction 01 rhc trapezius muscles. T advise you however to Ii It the shoulders as yell will find it much easier to get the rotation of the shoulder blades. than if .I'm: were to shn'g by a contraction of the trapezius muscle, This set of'muscle-colltrol stunts will be of great help 10 any man who is troubled IlY prnjecting shonlder-blades, There are quite II. number of people whose shoulder-blades project at all times; not as much as in Figure X. perhaps, but still there will be a distinct ridge 011 either side of the spine, caused by the outward pressure ui the inner edges of the shoulderblades, r ha ve been consulted in manv such cases, and T could tell that some of those who wrote to me actually Ihought that they were deformed ; wh reas tbe cause of the trouble was nothing more than a bad 111115 ular habit. There are sorne physical culturisrs who evidently think that a large neck is a silfll of strength. and in order to mal; tl1e neck appear large they "hunch' the shoulders. That is b lind to make the shoulder blades project. The cure is to relax U1e trapezius muscles. and, after that is done. the blade will immediately fal! into their normal position; and the upper back will be flat an I shapely, instead of being deformed with the two projecting ridges. So. any of .you that suffer fr0111 that disfigurement, can remedy it by learning to relax, You will notice that Arco places a great deal of emphasis 11 this [lower of voluntary relaxation.

,I

,r"""SI,

/925

\, I ",nIL' I hnve IId"I< 11I~" ""h'r \\'I'1I1t'1i hj ,;:.l1lh'I'lI111 ill t ll<'ll\:II. II~ n'1pr1, Ih:u he h:u 1 ,110m!! int< 1'\ u-w wrrh \r~" ,,1111 Ihal ill ,11"'11"11)," mu-cle ('11111 r.1 ,\ I'Ll' said "that '1111 nu" 1 could rnnrract hi. 1I1I1>cl"", )"11 Ih'l ,,,,h tI" ,',peort (Wild 1\ I"" III; m."
tllHI 1\ ';1'"1\ u lUH....tvr tilt ,UtU1 .. Ili ...h'lUlll1.:!~lll.td{ ,,·Iuuful ... UWI1 h 1 I.. \ II. ,uu "tI, II ,. II wi,h II \ Ih~ ""l' ,h".\ II ill 11~lIro' :\ I It will ht' a 1:'" I I~'I • i yll\lf nllilit~, II runtrurt ,""ll' 111u..... le-; whik'!,urlw""I,\' rrl.isill,! lh":l'~, \1""·.1 .....:1) .... II i.. ~HIIU j ... do, L h~ hnldlU~ ~mc.~ ann .UH ...Ih.illlth_-r fl.':;", "",I I Lllhll;:: \·,;:"rl>l1'''' with II", r,th,,!' :11'111 ['Of 1'.'III11I'I~ Ii '''tl vant , III~ II c ri!:lll ... ""I.!. r 1.1.111. I" 1',.",,,'1 )"" k '~I' h it • nn 1';.. ,,1 alUl 1'1111 "f:' .~.II,ly "1-::)11"1 the '''1'' \"11;.( Wllh Ihl ,.,;:111 arm 'h.,.,.L 11l1I,'h h:lfIln -rnut 1han th e 1111<'-h-iwn 1n Fi'::-Iln: "11, I",,'1111'" it r"'I"irl." ." II I.. I'lulk .j ~~'\'cnd , !lill~'" at Un ....I11!. linl~ L \lUI III 1.":111'<'

Ii

----

I." ;,

... Ill' ,

lI1a,.!;Jlll1e

.d \'1>11 will un,luul!uloIlI' wu uler wily it i: tlml ill ,,1\' 1',Iri " [ tl'" I ,III" 1""IlIr,' ,11111 liahil. ;L~ the II(!';! I"",,· ,k·\t'l"I"'I', ,.11.1

'''III,

Allfl,<sI, 192.5

BOD\'

}fOLDING

61

FilluRE IX m u sci E de "clop ell< a nrl ill l his mu~elr co ntral sec ti 0 n ~!lpa ren tI y rc ,'CT't "1YM!1, and recommend exercises which are 10 be performed l every day, "II I can say is tnat these rnuscle-romrnl St\lnl~ are n<Jj S() m"ch·e"crc'~t~. iI'; studies. The purpose in doing them is not ju~t 10 exercise the muscles. bUlla educate then_to. increase their jJQW~ 10 either contract or relax at the dictate of YOllr will. [know men who have userl Indian Clubs and light dumb-bells for a. hall-hour every day over a periud of years, and yet a Iter all their training a re not able 10 do even the sirnplests 'I,,,,ts of muscle-centrol. 0" the other hand I have never known a man to lose the JlO WeT 0 j con tr a h "5 InUscles on ce he has m allterw it.

Hi""

You will find some 01 these stunts ver)' hard to learn, but if you do master them you will never lose the ability to make them perform ..

A man whose muscles are alrenily large and puwer f ul will f nd rt easier to acquire the art of muscle control, than will a man whose muscles have never been eM~r~;'hed. The trained gymn[lSI, Or the accomplished athlete, whose success is due to his ability to use his muscles will master muscle eomrnl stunts wi II" eornparai ively Iillle I rouble, But the man who le Is h;s m 11scles b ecom e ta x til rough neglect 0 f e x ere iSI:, n, by allow in g h; -, body to sag, will lind it hard to master the stunts, The last named men are exactly the ones who most need to lea rn muscle control. All exercise involves alreruaie relaxarion and conrracuon t11C muscles. In lear rung these muscle cent rol stunts you gel that muscular contraction and relaxalion wi theut the exhaustion attendant on the pt"rforrn""ce 'I f calisthenic movements, bending exercises, or rhe '1'J:lrt: "'iol~nl r orms Ilf sport and athletics.

or

1: ('

j,

v

~I ) L I' I K (.

.1111/1111. 19_5

\ ill:r (an gtt an
num'-~I:-o;It1nR'fl

:l

'H.~' can

1lC"t:l~~i.T\·

111,111 fills '1I:1'lcr~d 111<' '" t !If ""111'1<:11: 1m",'!. '''III rill. It. t.'X\"P Io,;~ 11\, l't:hc~r.:.il1J.r Ilh." Lhll,·rcnl ... mt - ; aml lurlh'C.·,~ u til! tIle ..Unn ... whcrt·n·r lu.' h. til" hO,,"\'\'l'1 lu- hill'[J\.'lh 11' h'\"

\\ hell he lir,! I"urul \111" r ica, it W:J.1- ,,,.I~d 111011 ....,,11<1 w dill o >lil([" c.all" nn Lrainiu~ .• uld "l~lhll'jtllll~ tl'kjl'1! Ull 'C:"I,;rt.·I..C whatever IJLn~llle III til<' \\"rk Iw ~"I in Ill' "m<l,,"ill, ;,<1 \\ 1u '11 ."ke" hu", III l·"ej'n.~d Ill' l'epl;,11 111.11 11< ."\11.1 11' I 1111 I)", ."~r~,.,t' he Il~C"',) I" I,eel' hnu: d f III 1tTl,',1 ,hal't 111111 condition 111,1 I.~ Ili<'III'~ 11ll' 'llIh"h, lie ll'''I'''''HI~ '(,Ilk 111.11 km.l "j "~,r,i,1' dllri,,\(, 1111 f, illUl lIIimlll' 11~ .Innl(·,l 1<1 I ";JoI",~ lilt nI(,I'1Iim,: ne\l"I"'I~' In "Ih er w',rol., II\' ,11111\1l!,d,' .'<I"lIIr,,1 ,1\1111 ... I.,~, 1\71' ~""i\IHlo\ v uch all l*:\P"T l .11 UHhdL' cuHlr"l O't~t Ill..· c~I'lld d., I1IU..,l , ..i tht.: ..rum-, wuluuu thl' l~lTl":ooi'h ui Jnltltn~ hi ... "HUb hUH all) ~pl'Clat 111f"'l~ (Hill. r r h, U~H\~ ml\ arufirial ,1111....... tH,.:h a!',- .1 r"l-~annL! \"'1 .\'1111 111(I:l-:Tt'~" \1)1r \\,111 .!:II11 •• Ilk<: al ihl' ) ur iLl.Wt1L< )1111 "',,111.1 Io~ ahlt In do II", -tunr'h""11 111h!:UrL' \ J II \\ 1111,,111 IIlI' I.. lir'l ,;"',. I)"" ,Ifill' • .1.,," the he'll'] 0111<1 )"' .... 1 Ih"'11 rll" "',II h",,' :::1,",'<1 -uvh ~'''IIr ..1 I"U ",II III alrh I, 11u; IIw tIU!,,';Wi 111'''1'1". ,'III[ l'r"J" I Ilw ,h"ld,II'r,Io),,,I(', Willi IhL 11.111<1, 1,,101.'01 [.... " II ill the It", l u 'j,,\'! \ II wil! II" al,k !(, I[~' ",,,I rd"" .... en 1II\1,,'le .. n y .. ur I" ,rr, 'nol )111111,VI,th.m' :uoy l)ol,c<,al,I(, altera lI.n

w., - ..

"'1:

HI ~U\l1 IIi

III ...llhtU

Ilw

\rc',

"'1.lkd

me

I"

',·11 \'Ull tluu Il,
1<1

;11(IIJ'II.1);1)1\

IIt<~"ilry

.01,'011111<, coo.ur,,1

I.-

,Idil,,·r.lid~

II,·

111110111 hack '.'l'

,.11.,

that

whcu

~'111<

11

JU9'USI. 1925

BODY

~!OLD[N

63

FIG!,!u

Xl

c.1111eto (he last lesson in the series tw \Y;lS gc,in" to tell you something-> some particular secret til bi~ own-s--which lV(mld enable you In augrneru your comrol by 50 !,crCI.'I1l to 100 per C~111. .-\cconlingly. I asked hill! why he would not g1\'C me that in formation in the /i-rsl les all: to which he replied that t give IIII! informanon at the start would only confuse ;mcl distract the pupils, He said "it is like this, Xo one call be a grenL piano player unless he plays with expression, Just the same, it would be n great mistake to try and reach musical Interpretation to a beginner 3\ the pmno. First of all. he must learn the not .. and how La lise hi fin ers, He must get hi technique, and eoutrol of the key-board heron: he i ready 10 interpret nuisic. 11 )'OU Iriefl to teach him to play with expression II\: Iere he learnt h is scales and ch<Jrtl. you would distract him II is just as h I'd tC' learn the technique of muscle-control IlS to learn the technique of plano playing. Thcs readers "f yuurs mu t fin;! learn th .. III "lion" Iavorable In contrnl. and acquire the puwer of contraction and relaxation, In ch"ng that they will become good at muscular control. A he,· they have learnt to do all these stunts 1 will tell them some secrets which wilt make them r;rral [It muscular control." What these secrets are r cannot tell vou. I think that Arco IS WLe not to tell them even to me, 1 ll1ight lorget my elf and pi1SS them nil tn ),011 without r~alizing that 1 was doing it.

130 DY

:l.lCJLDl

X..-

A Rood P![IUrt wil h whi.h 1<1flni_,h the article, ".howo Ili. ahilily 10 relax lh. rnul.Ju <In the up"". back, whil~ nex;j,1!' and rli.plAying the I!'t.a, la\i,"!m~' dorsI museles ; whi.h [_o,'cr ,h. hrnad of the ba~k fmm arm pjll to \Vai" lin.

DO

Y .fOLDI

'G

~l

I

stunt"

by assuming tha you have practiced the hewn in Fi ur 1 to IV in the Au ust i ssuc , tha you hal e advanced sn far that you can mal e the shoulder blade", up or down. r t wards 01' away from the spin ,

,

How to L arn Mu le Control
(Sc end WSQIl)
T" TTO. RC
\1 ~ I VK~T

or us start

when you ha\ e your arm- raised lUI to the -ide: P rhap you have one ven Iurtherv nnd can move he houlder in sidewise circle-s, a . ugge"ote by Arco, Tf so, you ha v made a art, bill unly : start, To c mraci

a muscle (and rher by m ve m part of the bo I)') i comp; ra lin~Iy t'fU)' when YOlL place the body or limbs in it (In:ilion Iavcrabl

to that contraction.

It be

OI1It·-

difficult \\ h n you

1

tempt

0

lIlake the contraction without the assistance uf iavorin ~ pcsitions. If you .eltlCw:.\...Lll.e...::I rrns sidewise nn I rea h far om with both haml tor hoth elbows), til -n the hould r blade . imply haw' to 111 Y away Irom each nth L The I 51 f YOUT control 1.- whether (11' not you cau stand with the arm, hangin limp ill yourid , and ihen spread ih should r apa t, by merely dlli'lg th m to move.

Again,

whil

),011

will very soon 1 arn

10

thus . pread

Ih

'

bk!(le~ apart (01', what i ensi r. to squ 7. them t g'th r), y LI will have some trouble in lea ming' to raise anti luwer them. Und ubt dIy, it help" you 1 r:t'l his I IIW -r of up-: nd ciuwn I11I1\emm\ if ynufir st move rhe shoulders in I hose sidewi~c crreles

That is, mov

the peints

f

til'

shoulders,

since Ih

shoulder

blades, bcinr.r fa tened (0 the. shoulder joint. have their position a e t d hy v ry m vern nt f tha joint. nd just a stl n 11 you can I11(1Ve the ..hnulder bind' in hat way-filcH you rnus learn 10 ke p the ..houl irs hem. elves motionless, and make the - houkler blades circle around apparen I~'of lit ir mil will and

\'lJiil ion.
Perhaps your houlders will
JJ1ln't' ,

little at fir t.

spe ially

S /,1 mbrr

Jf,1_-

\1 h~11 ) 11\1 'pr.:ad 1 he 1.1ad<',;: IlUI II you ~I i I ,\I It ~"u \\ill a!l\I!1H;C ill eonInll 1111111, 1111I.~tl (111Wf

,it

!111~ 01

tnn

hug.

~

1\1 t·.LI1

ruake the blade. Ir;nd in circle ; Ir hil ,11"111 "I', )r Ikl'l'e~,Iheru II i..a '111"'1'1'
""II~,Jt iUI1.

nrnl t:,1 \ C" _" 'II a

fl.'ding- (01 m-w I'U\\ 1'1 it a tt( Irr1- n l11e;1I1' 1)£ exerci • e
fill"

rnu-cle-,
II

\1 hich

are

rnrelj

<.'11: it

will help

'I r;lI;"hl(,11 I'I)11nd -Iii ulder s, 11I.:cal1~0: 1I'110:.JI vuu mnvr- the Illnde. ill 0:\ ery 1'"·,,I'\l' wnv Y"11 nre I,,'"nrl to H'C 1'\'t'lT 11111.. ,'1" ill Ihe tipper I';! rt of Ihe hack 'I h, rai .i11"- of IIII! ,h()11 lder- hla\lc.. i, 1:0111'.:'11. a. y III kn iw, by a conu'aclion ,,j Ihl' l1al"'7ill' Ill1hle, III Fi-!llfl" \ III nrul 1'\ \,\\1 'Ll'[ Jl1I', iu1l ('111111';\(11"11 I,i the t rapezlu- i-, ·110\\11 Thi •• 111111I' Ill.\ :I' 'Jll'l'lacllla, 1111l'1l \ Il'\HIJ fr, III the -irle. Jt i- drllll' :1. f, "'t\\'.; 'l'nrn the rig-hi -irle tu\\al'd, ~"\I\ mirrur, CII'II Ihe harul-, hl!lnly in 1'1'''111of \ "II. ruul theu 'l'I't'ad ~"liI' ,h"uldc,-. fnr :11':111, :1., III Fi;:Llr..: :\ II. \1 hich. .i CIIII[" I!. makc-, the ,11II1IIdl'r.hla{lc- lie l1al ai.:am,t the rill" and rim. natt~'n' Ihl; up!' T h. ck. TI1l'1I l':h .. 'I\ti~kl~ \I! Fig-ufe X III and >li.!:t 11I hack to Fn,urc X II 11\ hkh j, Illl' -ume u- (I"jllg' Fil.!;lIl'l:o; III ami 1\ 1, lun with ure arms lowered. Tile Jlesil1~ ,f lIlt' tr:lJlc~ill' make- lunh sh -ukl.... hl.llk- l'futl!('1 a, ill I,\:.:ure \111 or a .. 111 Fit.:lIr~ 1\, r 1IIIIh]l(l " heine IhL -au: L }{I'[I rli thi-, ~C\'C 'al 11111<'" ill '11\ '" ,ill!!, :1'" IJlllckl~ 11 ~1l11 fan, I he cllecl \\ ill IlL~ ,,111111.. 1 a, Ih, II rh \1111 iI'lll a 'lLlall II in!,! ron ,\'''111' hack, and lh:n you were 1111ring' 1\ :" a hirr] \llll" ill fly Ill\'!, \11IL" .. t ull lhc l'"hiliiti"!li'l. include

Sc/JumIMT, 1925

DODY

MOLDING

this stunt in their posing acts. Although you are not apt [0 do any public [losing, you should include litis in your practice because i l helps to give you control; the power of '10\untary movement of one

of

pair of muscles. You will lind as you advance in this game that when there are a pair of
~I:

muscles-c-one on either sid e of the media \ \inc, (j.t"J a right and a Left) it is

easiest to flex them simultaneously. Ami that It re-

quires

a new degree of COil cent ration and control
you can relax work one

before other

nf the pair and make the
independently.

F,o.'""

xrtr

Attached to the ribs arc a set of muscles known as the serratus mugn"", which are attached at their rear ends 10 the
inside of the ehoulder-blades=-pass between the shoulder-blades and the ribs-and are fastened at their front ends LO the ribs themselves, You can see them in Figure XIV on either side of the chest, In most men they are so little del'elopcd thai they do not affect the surface form, hut in powerfully developed men they arc very prominent. You will sec them outlined on the bodies of many of the ancient statues, particularly when the subject is represented in vigorous action.

lThese muscles digilations-resemb!ing

appear on the sides 0 f the chest as a Set o i a row of saw teeth.)

These muscles are involved in the control of the shoulder. blade, sincewhen the chest is inflated and the ribs fixed in posirion the cornraction of the serratus IIIUl) 11 II s muscle spread s the

• /,1

lit r JV)

J I.'lIn it; ahll("l 11111''';''1111<: u cum rol uru di"l'la~ the ( except \\ hell till: che-t i .... , 'II and III,' hack 'PI' ':1<1 :\ .. i III Ii'~ o 'I V '('11 hl:.lo&..w think, not at. III til Lr ad ui I h.. ! ack muscle», 1'111 Ihe l "'rrll;, i~htl'nil1!! Ih~111," }"" lorn' the 11 1I1(lel hladc- apart crraru\11 ,',I

"I:ule,

rer

\\<l~

I"

c

111101 :1-

I he

head, rai- inL!' I lit the che I, aml \ hen

,11;11\\

hl_h,

i' to rnrse the II -hi nrm • \"'1 in I i_ure \. , liil and inflate 1'1 !lit' Intis il111h dnl i, t ro 111 Ihl' -pine a .. \(111
, ·tll \
'I'll I

11111

~(
I

luniu

,mpl tc

. 'rr:tlll

II ~ ou dra\h til'
II

Tit -r uc

-fMC

i II .\\

l1(,rlllal

(10'11ion,

-arill

the .. n aut-, \\ h(,11 It hi! the 1'110-alld '1"'\'wllhel11

1<'11111,1\1'

[urrhcr

.,h aplll

irtcn-,

UnDY If you
OJ r

MOLDING

45

a

tudent

of picture.

of well-devel

oped men, you may have noticed lhat lhes serratus magnu muscle nrc to be een on the best devel ped men. You will see picture of marry be inners who show hill' arms. good houlder rnu des anu welldefined aru:! clean-cut muscle all the breast, abdomen and upper back. But rarely do Ihe) reveal even an indication of the serraius muscle. E\'er) athlete has them, oi course, these muscles are les developed than any other' on the hndy-and in 01111'1" COSL.~ th· men may not know how to display them, ( ne rca. un these musell' are neglect cI is Ihal such a mall part of them F'GLtlll xv can he cen. nly their Irom part lie right under the skin , rhe ~n~all.'r part bing' overlaid by the sh aulder-blade ... and h) )Ihcr muscles, Again these muscle arr bUI little affected by the orth nary arm-movements practiced by physical cultunsts, T!II."f function is more to 1110" the II hole arm than t b 'nrl it tI' the elbow. 0111' authority says that these are the muscles whief Iurnish mo. I of the p wcr when a fencer makes a forward hru-;t. I r that i. ,0. the;. must be c!']uall} at work 111:l strnigltt {"rll ani punch: an I must heln in throwing' a hall. Frequently you will finc! men 111111 11i~hly developed upper arm". and Ii 11 or no serra us d \ dOl'H1Cnl. Ilut if :- find a IIU man who has great latissimus muscles 011 uie back, anrI gTCut

46

BOD Y :,\10 L D 1

xG

Septomber, 1925

muscles at the sides of (he waist, he is almost sure to have equally tine serratus muscles. ne reas n why this muscle-control practice i 0 valuable i. because it brings yOll into. close acquaintance with muscles which arc neglected in other training- systems. In the edi rorial in the first part of thi i sue you are given a fell' exercises for body muscle. I'll one hown in Figures VJ an is an excerlent developer of the serratu .

vn

It is a well- known fact, to those who ha v specialized 011 the • ubj d, that the c"rflcrts-thc professional or amat ur "strong' 1111;:11"-cao display the trength two ordinary men. Not hecau e their muscle are so much bigger than those of their weaker cornpeti ors, bu because they us so many more of th ir muscles, and' u e he proper muscl at th rl"ht time. 1'11CP are ways or doing feats by u ing the arms only-whiel, mean small re ult, and great exertion-and here arc other ways of reinforcing (he arms with the strength of the body-e-mu des which contra! and actuate the upper arm'; which transforms the stunt from a feat of arm strength, Lo a fCElt of bodily trength, In the latter case the exer bon i far les a nd he results o blai n ed i'l re many Ii IIIIlS gr ater, The moral i hat by learning how u Y' til' bo ly muscles you can double and perhaps triple the amoun of force

or

you can put in an ann movement. There is nothing better than the muscle-corurol to bring'
your body muscles und r your command.

CONTROL OF THE BREAST MUSCLES One of the principal functions of th- pectoral muscle .. which are ihe superficial muscle. of he br ast-i to bring the arm forward and 109:cther. If VUlI hold the arms srraigh and eros them in front of you, the pectoral muscles are contracted, and will rise in two hal' 1 mounds f rnu de: thar is, if the ITIlI cles have any development to start with-eThe easiest way to lea rn to control ihern is to place the palms of the hand together a- in Figure XVI ami then press th hand together a ban! as p sihle. Thai' is bound to make the pectoral muscles contract to he limit. Try thi in Iront of

Stp/lmb.',.

/9.!5

BODY:'JOLDIXG

~'(I\lrmirror, and not that

jU'1

a soon as you relax the pressure

with the hand, the pectoral rnusclc: relax and soften. u, In order 10 Cl an aueruate comraction anu relaxation. it It ~'(JU h:n c to do is to pre ~, ea C r)ff. pres. agil in, etc. And every time you pre you must concent ,.<llc your mind nn Ir' breast 11l11~ .lcs: actually think lnlll them. The next st p is [while still holding- the arm III the p suion f;l\'orablc 10 the contraction (If the pcctornls ) to lessen the pressure with the hand. ami 10 force the cnntrnction by \\"111 power. Do this b) putting the thumbs In;::-tlher as in Figure

I'll n."

:-'1 I. il I '

fI "I r lu'!j

X\ 11. 'tan I lllil1u!<; II ith I h' hrt',I"1 IllU'C:<' relax ' I.:., in that picture, am I 111('11 )11 .:~, I he thl11111., tu,.:t:lhcI 0:1" til hal ,1..:11 aral t,JI1lrn~·t II,,· !,cel 11'.11, :1, ill Fic:ul'c X \ [II. Y III cnnnoi pl'e-nC31'1~' 01'

hard \\ irh
01

with
the

the Thumb
p,llm ;
'.>,

;IS

in

del' tu g-cl [he ~a III e deurec ,,i contra '[iI.n Y.'U
Jll'cl()rul~ to

mus: H'd! rhc llrx
.\th'r !Hakc
:11.::1111'1

thi
pCIII.ral,
,.111

In

to J1n:

Ill,'

bv jlr~'" in\! thl'

1hl1lllh~
III~

the

i<ll' uf

II~ prl'"in:: Ii 1'''[ l'l1 "Ill' "III,' ,11111thUl1 11Ihe ut hcr«, you G'1l 11:'11"1 the nhernnte C!lIIII ,I lit the I1Cl""I';\I ... 'nil' till a I'Ll'" In r '11\ rlJl I' I" IIi~1.'I1~l· eru irelv II'llh he U a-srstnnce Ii the ani] III"ili"lI. ~t<lncl with arm hll!1l!itl":..: at [11 ...
1 hl~lb

"Ie', und hre:t"t mu-cle- Ida xerl h In Fig\lrl' • 'I X, Then l'l J1 ilu-m by pur. 11'111ower and they hould hnnlen arul 11;. p It'll lhl'!IH'h' '., I' in Fig!,"c '\ ,\, Eh'r) ~(JIllI"ICI"111 ,1\"lll11 11, f, ,1101\ L'1i hv " 1\10)\ 1'11\":111 • " relaxntk.n, \ "u will mal .... IR'n.... 1'1'11'':1' ', ... ii )"11 contl,H', ' arul
II'[W\

11'o:n~1 rnusel ...~ 13 or 2() rinnIII rapId ,un'e"i"i1 vuu lia vi- th..: mu-ck11.111.,1'.. nlllpi ,t~' 11I,'I1[ \I ".11 II'''), \ \I II ill !" ,llll~ It' C4I n ract "i her l'n'tura) 11IlI ... lc, 1\ hi I" C l~n\ 11I~ i[ 1'"111<,' ILia ..:rl ii' 111 l:i:':I1I'C :\ X I )f cour-« ~(l\l IIl1d r ..lan.l, rhru. [ike in ,.II ,ltho: r conu 11 ...111111 , I 'II 11111'1 dl', .,·'hl' II il 11 til\' 111,·..:l1ntli(,\I 11"i'I.III\' n ... (I'ltcl.h "I' "'''11111' '1'1111-. 11 ,U III ", )"11 ,,111 ~"'I a !.!'Il II "I Ir:ll'!i"n or !Ill' l'l'rl"I',Il" h~ )In:-<i11l! th" lh\l11111. l"~cll1Cr. it 1'1101 l'lll~ r 11"( ,al) I, )In- II iih the 1':11l1'-:lnd 1\hen \ ,," ;1' ' 'd.le ,,, Ik" 1 hem 1,~ II ill P \H r, \, ,\I C~ 11 displ'Il'> with III • ia l'I.ri!l!.:, a I'm
th

rcln x

I-

'10111).

II h~11

I

SrfJumbtr,

101$

BOD\'

"I 0 L D I X G

oj!)

po,itiull.-anil be able to practice the stunt when sitting at ease reading a book, Just 'IS iI is said lhal :amlnw u ed t lake 1~ minute: muscle-control I.'XCITI~e while readlllg his morning paper; using praciically everyone of his muscle one alter the other.

and ) et without I inn of his position.
you ~ct

any per\Vhell
adept

ceptihle movement of the whol body. or any alrerato I, an

v u will find that ynl1 can uti lill' muscle cont rill ill
man)' different way.', ~lal1"", xvin \ (lU can usc it as a mean (1f promoring' blood-circnlatlon and to eet the muscles <,XCITI ·d and lirnu 'fer! up. a amlow did, Thi-. featun ha a ~rcnt appeal to those who have If) conserve their strengl h. It i po. ible to exercise vcrv important group tlf mu cles in a few minu: 'S' lime. and to further have the advanuu ' of an entir f reedom from fatigue, You can employ it to lncrea: c your 1l11l_1 ry nf the hndy (I" a whole; which, a, before S:lICl. will gi ve ) ou an immen-e ;uh'al1 lage ill competitive games, and athletic .xerci es. \\"ha is perhaps more va Iunbl still. ynu can U I: it a~ "

method oi rela x anon: of ridding your elf of that nervous

tell-

sion \\ hieh int r Iercs with perfect I r Iorrnance in either work or sport. II is a great thing ((I he abll' to make your I dy do what you want il to do. But am of yeu arc almost sure to want to di, play your ability ru thi line, and to impress your {cllow-athletes with the mnount of y til' developmen ,and your mast rry over your muscle , \nd (this in answer to queries) later on you will he gj\' rn display ..tunts, Those an: combination-feats wherein you ..irnul-

It

rv

~1 0 l. U 1 .•
rune 1I~1~ ('lInln 1 -everal !,:
'1I1'~

of

1I1U

c'c~.

• 'UI-

urally, YOI1 fir-t have l(' learn W cont rucr the ell,' rate l!rOllp. Ii .H)l1 arc II is c.• you will Ill' paliclll aml 111.1 auenu. c<!Illhina linn 'lUff 1041 l·arl) ill he f ~anIC. (.t'j each '('1 muse lc limier ~1l11 !Iktc til '111111:11 ion n [ ~ II I IT' will L 'f ,n: yuu Irv Ihe compli-

en lcd stuff',

or
know
Jar ~(Ju

(Our e. 1 II,

11,

t II

a ..

)d),

Jlhl ""11

h

l'Xjll'CI

with

l'l"

I-i_~lu

lu-re, -turus

\1 1.1

hid) make

,Ihat :'
I". II

Ihi" C Ill"'" bll ine-«. r:1Il I \, ill make :I lillie ",""ph Ihcrt' j, Illlthil1!.! like till' C\,)tI (h~-Iti fied nrc
l\llh )£1\11' .\\11

1,111:11)'11 ;111.1 .\fll'l"

h pc

,il·,,'I"pl1lllll: Ih.11

if

\1

'11

lnuu--t
'11111

with

~ouroj

Ii

ell

I Ill'

'I

simuluuu-uuother
III (\111

"'''111" ..

1 "1'",(."

uivnt ••1I.1

,,,111\pl •• '11

I', rinc }'I'llr
~ -LIlli '\1'

ill1a.!~· ill _ the
'lIlll'

mirror (I, ing'.
01

\\ ;111 tht- rhuLO

or

ma-ter ~Ct
JI)'
I

,,;n 11'('11111.
il.

,;111;1

r

1I1\1'c1c

pu-c, \
,1-

I .. \' ItI I "'r,i'l :!'\1 1\11lh.'I'I1.II'"

r ,..-1111\11

Y"11r lack

h:IIIl' and conrrol.
rOH

\\"c I' III~) \hlml:..:h 'Ii (1, 'Ie h
III

a-, 1 markahh....
-!' I I heir

/1'01

11t·.lrI,. 'I

uiu-, ,I 1Tl1Tl:hmu-clc .. h~:Iut~ {II form
11,)t 1:\111\1

I will not ,., \ I h. I \ 11'1 11I11 ~ It r
I

mt rol j, :1 hi ", illl 1111111.,''',· hdl"

hut u i.

it

"'!l

(, make '11<' II h .. l.. I" .I:
nnd
\1:" II'.

\:)1'\\

I" II-

natural
lJu~C

limit .d

'Ill',

1,C:l1I \

(llnic'"
,f'rt J '-I'l'

lila

t hc l' ('

ml.inariou

j 1,,;11;11' me
;IJIl' 1I')ill![

"I ,I lIe\\

'lillI,1 \,IICII I C:\Il 11\:1' u; de

\1""

non y xr C
one. or surprise in a new way . . pillet ime~ 1 fed, or r~ for article" siasms,
YOII hay'
I'UU

LDI

x

Ci

;1

hun in some position

\\ hich reveal!'. til . muscles
11110

f ellows

ha ve to read

Ihcve

lO Ii len, wheth 'r or no, 10

my particular

enthu-

In

the

last

few

month I 11:1\'(> been espedally interested III th developmunt lrilitie
(,j

and

Ihe

[l0 si0,

the back

when ,\ rcu is pnsine' I am hack

him to do - • -II i une oj his latest. H( rt:
;'l~kJtlg
PO'l",

j"rever

Figure

'\ combination ..runt for you! shoulder: rler-blarles spread rotated

control the the
QUI'

He ha and

lower points of the shoul-

wards,
pnsiucn

To au ain

lO lhal

he had to utterly ruuscl s, seem
10

relax hi, trapezius

with the .dd result that the upper fibre of both trapexius 11I'1~cle; resemblinj; a ,carf

merge into one hand hi neck.

nr

draped

around

Vlso the

Itlti~,IJ1l1J -( broad of the hack) mu. des arc relaxed and hanJ;linz of thci r 0\\ n \\'l'ighL In Figure XXIII, where \rcn In'lk~ a .. though he \\:1' pra, ill,::', that the po~ing' se ~1(Jn was '\ er, the tTnpc7.iu. i~ relaxer]
frOI11

Ifill

tf)

hottnnl

and is

0

soften

d in outline kil~-shapl~the

that you

C'U1

barely

make out

the characteristic

which. rvcs this pnir nf 11111 clcs thd!" name, rlrawim; til' -houlder joinl s forward he lUI>; made himscl! very brnnd ac , ..," I he back. The lali~ ..imu Il1l1 cle arc mildly fll·xell. The ext raor-

r:y

tl";:Ip0.:7IU<'-

52

Il

f)

Y .! 0 I. [II ~ r;

dinary
The

thin

is how he is able til llppanmtly
erector are parll~ due ~Ir.

lift the latissimus
wa] L and

nit the underlying pa r tlv
If

.... pinae muscles, at the I ack of lh to the lop-light cou's, lie

dcep shadow ~ there pillure "\XI\' \\'.1

(he 11cxing muscle . an idea of watched

.\ren doing a hand-stand, and became fascinated hy the play of he back rnu de. \\hieh assumed difteren outlines a hey flexed in the effort tn Ii Ie the le~.· aloft. Finally. h decid d that tid. particular pose g-al'!; the rno 1 unusual effect, Arco aceorn
O1oclatingly dill
. HI 1 he

hand-

nrl several nrnes i11 sueCI! .j n, until • cou callght
him at the rir.;ht mSI31ll Certainly iL is a new way of ... owinz the back IIlU h

clcs at \\ ark. The laussi1I1l'" ~h,)w' plainlv enou).,h, IIlII evirlenuy the harde t work was being done by
the erector muscles-e-thesc two cahles alcnaside the 'pine. at and IUS( above

51

Whar would have interested p at any point in the act HI raising his body immovably
I1lU. p0·q~"

the wa ist line _ orne necessity 01 balance makes these iuu-cle Iller~e iruo the lxlermd oblique muscles .n the ..irlc of th • wui t. you was the abilitv oi \reu to
the hip_ and leg', anrl then He, himGcl r, sairl that he considered an inf
InU.-

holding that

in balance. which

wn- /,racl cul

clc-cont rol;

nirelv more valuable eh'_ when po. ing.

ion than the ability to ;,h()\\ till!

II
...Iln~

ulnniu in
1(, .\

TI\

th. I ;""1

lor;, uen-

tin! ;111111,,,,,,1: to).!clh~r \ljth ,I n I or \ 11 l' r rect ion, \1 hich hav e I • 11 llIarl..: :

nn.l

r ..miruler

that

I

,,111
II

11"1 -\1llldlllll\ 1111' 1l1'\'C •• j I \

l'111pha'lllll': oj C I11l'kl t:
:11111

n-la 'a iun, 1><' illrc
1\\ "('II Will rtlt' I j, n •

Ill' "::J~"

Ilml IIl1t ran gel ;I 11111('11 hi!,:itcl' .tl'f,::,rcc ,II n nt ruc I hlTl Ii 00111' .. 1:1 1'1-- II II h 11l' IIUl I,· II/'crll' relaxcrl . n11l1
I lnu II I, [Ike PUll1l1,.: the ~car .Iij it • 1 ,I "I1r 1'11:::1111: iiuu 1l111l, .. 11 "illre .. arlin', Iw 1111111'111.

U

I [I \

'I

L. D 1 X G

aft r conrrncr irnr the 111\1 'I', vou relax il

I;J " RCllIl'lIll,c'r thru IhL C·11[ raCIl(1I1 i~ea [hl,t! hv a nervvI III P II !~e : LJ In I 1[.
r•
11':\,\.

call c· his Ih,in , :tllll how It ap]lli"~ to l)"lh nract ice and ~ xhihitiun, \\ IWIl mak lilt: severul !'t'pcd ion" in ]lrael icc \ 'U nctuall , lo~c 1:11ei'<!1 unl " \li)1 d,1 iu'lIl'

IInly p:t rt
\,'11 liIlU"II,
\ (It!

<I m:cd , IJlII much fllr

nr,' 111H1~r 11
'Iiil rruin,

t hen

rl'

hn 1'1' iLh! I h;lt 10- nerve
h. PLiI illlo!

~"Il ;11111

next 'Lln~<~"',itlll, Tn l'XllihilinJ1'
mu-cicc 'nlI1Jt
It'

rh

cont I oi I h e
rd.'lXnlllll1

of

,lh;;{.llllch I:ur tli \ er) nllj~C[ i, II ,II ,\1 ~uur II 1\1 er I' rncrea-e 111~,i7.L· "i the 111\1 ,,'!t', :\1 II ill. I I
Ilcf,",nn \'11\1
~I

In'C"llIl'

'I,~I'I

:t

"I

11 II I

ilh ;J ",'I Iii mu-clc utt 'I'll n·t.l xed. an.l then ;, III rnrr I h t III ,,, Ihc 1111ll",!. the l'11.111~1' 111 1111',i~e. Ih~ -hauc. and the l'",j liun ., I 1111" 1I11i'ide~ I, "lia-Ill ill!;! -tartlilll.!, \ \ hcrca- i I \ UII "t<in II II h I Ill; mu-ck ,II 1'1" .. 1.1l':uLi) rontracred. 111"11 rh (!ida· cure IId\\ cen partial .111,] lull mt ra r li(1I1- b 01.\ iou ..h '1ll,ller. 1'111- lIlak", it-d! verj :1l'l'al'l'lIl when n ronu ol 'HIIH i. rl'lll':It~(] l'alll.!l) Hlld ,'I,'ral 11111" ill -m·('L" .. I,,11 l I t he ill .rnate coruraclion autl rclaxai i.m are '''lI1pil'IC, 1111' muscles nlu-r :::-r..<llh ill
"l'lll'dI':tI1l'!.', I ilill

i

11111,\'

IJarllal,

:111U .. "1.'111 .1.. 111'11 ...:11 ']1<')

were alive: ij the ,'din'fi 111., ctr,'n i... 111"1 e likl '\ l11ild tIl itchinz,

!lIID\,

:'11111.1>1"-

How to Learn Mu cle Control.
IhHI ,\ I "

"' \~~II
r
\I

"' •....,0 VI liT
)0\1

~
..

\: '11{h ~"lJh.:l1ll'('r
hllMtp l.'~ uu

u ",.

1U11I1

].: .....UII I 14,ld "_'Oll'" it \\-uull1 1)\

Ill',',

.. k,,jt\

tit;!! tlt! l'.r

q'c

~1111

.L'llillpI1l1\: ~1I111th ...t ttl lcaru t(1

n II t he .. t Ila r.t ll..' .,:.n ~nl~'" -I 11111~l hIt WiL:"Io Ill::. mu nuon to i.. BLfW lh'!.., h'lrk.

,l11d hrca-t.

l ......,

:1 le ......fl' uu ,h ...... ltllrlJl anti Ih",plil~oi .he .1rll1~n".hL,:h.:.... l u .uu g- 111I~ tu ~i\'(.· yun " ..,lIll uf ~lln,,;rilJ h....... , 111d'l(til1~ hack nu :l1Id ('omhinililun-Illt \' .mem-,
.....

.::r

l'nmrol. 'I,_"1(h 111 lt".Lrl. I ....
hrca-t . .,rln

The re~~(Hl in!" the C'hal~J.!'t" (If plan I" [hat I W~l'" ...n lurkv :to,;, 1U ~et lu,hl a motion-picturv-film n] m~ cn-authur. \lr \nlf III "'WIIH.~ll1~ arrHU1r\ the crrcuu \, ,,"II re;H .. ·h\·~l Ln:-. \l1gclt:"'I HI l'~rI~' -uuuuer In th;lt cuv ht.· I"" :t gn::lt ia\,qntt.:, 11111 i~"l)w ith lilt"' 1'\t'atf(·~n1Tl~ "uItt" .. hut ,ibl) w nh 1\Mn~ oi llll" nit, vt ~1:1r ... thtln"l~h!."~ \ parufular 1).11 111 'reo· ... ~:"10 1..:. ht.lTt 1 Tal. H... mad~c: ,Hul, 011 thl: mvitatiuu uf the latter, \n.:o \ I...ned l'illmad<o.:l"·:-' ~tudiu .uul Llid 1l!1o" iauH,llC'l ]In''''IH~~:-L('1lu,dL'r\ ,h1..' eanu. ra.
ilf

TIll' r""II" that Y"U,;I' I~'''kr, pi 1:11I1\ \Ii !I.lll:>;I" ~I'I tl,.. I'rl\'Ilc}...t. ni ... l(l~ in;! enlaruem ·11l, f n III 11Mt fllm .. uu illnllU'u u .... "i which al'l.:OInpan~ lhi"i. urticlc 1'.:rbiLp" ...mne II i y~~I' have ;'11 I'l'ad) ..Ct:'H ,hi pid urv ... nn I hr rvccu of vuur Ine:d theatre 1 umh i staml the tihu i-; [u il,!.!, di~l,la:'l:d ,hl' wl:f'k ift,jun \rC:1t !.:1\il.'''1 hi .... hnw 111 per ..nn 11 ..hi \HLI ha~1 d lrt'at \\xurrlingo to his, 11\\'11 :lccltl1rH tln- nlrn wa ....~l 011f1.'l' IIi ...urpn"l .lll4t "1.11'\1'""" hI \rro him-elf. II" 1"ld IW' II,.n wlwn I" hr" 'all' it "11111 nlf" he \\'IL'" u ....u nixln-rl at hi:"! .,\\'" at: uun ... ;1]1,] pO ...I,.·... •• \ \ h~:' hl' .... .• ,'I Illl nil \ ~IHI thaI 1 di,1 "'Ill' IInllg' II'hir" 1 11 vcr knew lh,'1 I dill. I '''111.1 ,"t, "IWl't'

I; 0 I)

v

:\1() J. D I ,\: II

uf m~ pU .... (Hldrl Ilt~ HlIlH"lIvnl h~ d~I' ..r ~lll'lltinn l·.. Lh ikl;ul \1111 hum.'",lh tln.·n· \\., ........ uu iU.·lU.dl~ ...1al'tll11~ dTl"t.1:-o :1.''' I ...IHlll dilly pn ...llIHII. iur whi".. I dl .... h ~·n·""·I1n ~... dn. I'\.·~j~ll"~ I never ... .... fur. r'if1r ~"p.;[·hll 111 tnl'· ~cl, th ...... · t:'th~\''''' ' ( III tin Jilin then, mta"l h, IH Iv j ...l a I,,",;uph,' ui Ihuu":Uli' .... p;.riU~ pl"'·tUn,· ....: :
"'[1111,'

:\nd pu ....... ·... ~'HI want I .. :-'01111: JLlb I r 111\ 1,"""kll.dJo1J Ik \n1llld "'UtIH' II I \nltdd 11:I\,t, lin· wll"lc 1"1 ~lIlnr<:"1 h nil.". I h."1 I.. n"j'l II", l"nJl'lali"" 1111(1 1,,- ;OL"I "'L,ll:... Ilnl.~ Ihl' 1111"',,1unu ..n.•1 ,.11· 1 msuuc ti\'l' IlI'.., ..•.... l '1 j .... 111_\r:xlh ..ru-iu , iluu In ··Ltkll1l.[ [uctur« -," \0 ..lu.w un ....culur d: ..pla~ )tlll rll.n.·I~ ;'::L"t a ... ~ll'Il(t a rv ... h \\Ill'U ~1n1 h;,,',-, :. man ...and up iilld 'lilt ...r- . u l a~ ~In. 'In Ii ~nl1 .. ~;i:1l °t:t:1 ..11:,p_ h'l\ ui hun III [u:t~1J11 ~ fUl1nrl ~h,-H oUt lout! ...
l'~llh III lUI prt"\"t.'cI(.·

i.. lI'I\\·

II

dum \'ar)IIl'; IJI rh .. h.a~t , lllll ....tr ~Iu gu (1\ i t tln- him 111\ h h~· inch

the 'lIIl"-' which nml 1"1o:~Hilt the

P"''';1'''l'

~11'1!.

wheu
L1'

I

u"l"ti

Iii
II1IL'"

lakt.~ pil'lun:
II

.... 01

hht.:r~.

If 1

lISl"I

;,

nUJ\·it*'-\:.J.IlHn!1

and

I"uk a I'KU\r~ Hi a Ii II, Ih,

,e1 I ,h'
;";::l'!1l1im'

~d l.or

rr~ lila r "Hillin would

III

(l.

'n·i~lu. h.

IH

artunlh exerllll!! hunII 11,<1<, lh:111 j i I had rhe Illall P'''C fllr " "'ILII" III .L ..... '\.·1 po .... " c 11~' mauer If \ he ;\1 hlete wa ... h~UHl1ing' a \1 I 1Mlk,·d ;1'''" \\ c-I! nor ...hl i\\'cd :I~ llU101,.''h 11\I 1'-o .... h.·n .... lu

the 1>1<1111-', f the athlete u

..hnw ill the :1L.HI,d liIBIH,:. 111 .uu"'-l·h .. ... ~'· .. till «hlh'n..nn" ··I , ... "t.t a .. ~ll'iiLl: hut ..uU th 10.,' l.·lIli1r~l.. mern .... h ..ln~ .Ii I'u:tun. .. fI.'ill'd ,ff n .. \n'fJ wa .... P;hSU\~ wuhout u pm. l' lrom ~jlll' P(, .... I" Ih ..: Ul_ vt, "'Illo\\' ih mal1Y ,hint.:, .. W'_· \\'puld ne'_'t_'r ...",1.,,' IIi ··...ill .. ·· j'nrtht'rmun t ~hlk tihu rllPWHU'cI lint II; IHt,iw,.,.". which I. lur niH..
6

! h", I an nthleu Io..r nn In \ n.:q':or. Ii 1m are the IIIH', which he ha"ro m-vvr L1[!li.:mptl·d Iwlun.· a "1",1I1I'!camvra. \mOI1~ them are ~JI)l'''! which !,!I\'C "un :1 11>I.'ller,til'" uj lilt" man. lu!ol.prUI)I'rllolh, nnd rlcvvl upment. II",,, lIlh"r' III \\ hieh Il(' i~ il'nllkly 'In","!.: [or '1"'CIllnILIr dTt',t-. wtluld ucvi-r 11:" c I"'>lI~hI ,,[
c ..mH'ra
"llL'1111'1I11~
\11

l"k,'

j

t ill"

IIrdm.~r~

r...;,ullh nl

Ihe n-'1"." t;III!.·~1pH....~ !,;

r

T,.
"~';lIlnll

,1:LlI

wu 11rher
....
HI~l'

lt

~ri rh«... t'

h

F,~UI' X'\\. WhLCh "ill make \rcli 1·~Ct.jll1 ill rvla x .. rr.ui-uion 1"'0 ·..". It i-,half .. d ..... w.l~ 1IL'I\\'\'l'1\

October,

192;

DOD Y ~t 0 L D I :\ (;

the poses Figure I and lJ in the .\Ub""1 issue Hi, back i, relaxed and normal. There is j ust 35 much contracuun in the shoulder muscles as " caused hy holding the arms horizontul. The blade, are pressed ,I ighll) [ogether. The lower halt a I his back i~ partly contracted, and his arms Itt/<,,/)' relaxed. This shows the man ~",~ctly as be is when i, 11m trying for d isplay : j ust ,115 he looks when ).[ r. Scutt say" "A reo I 1101d nut your arms 511 I can see whether all 0 [ vou is un 1 Ius plate." As an "effect," it looks more ill1pre"ivc to me Ihan when he is rloing f~ats a [ extreme control. it is so svmmetrical ami gi,'~s ~l,ch an impression 01 power. Wh~t Arcn will object i" i, th~ urrns, You -ee. he fOrl;;nl himsel [ lor a moment. l le has h is righl arm palrn-up , which hri lib"!;the bicep' into profile 3 nrl makes the relaxed triceps hang of its <'>"'11 weight. thushowing the relaxed arm to the best advantage. H is left a rrn is almost palmdO"~I. which rotates the arm 50 Ihal it appears narrow. There is actually nOI much di tTercl1ce in the si1.e Q r th~ Ie ft and righ I arm," Had the left palm been up the le it arm would have bee" just ,", impressive a. it, mate" Figure .\ X \"r shows th~ shoulder-blades sligh!!y raised and then jammed tightly together: making the uack narrow. but displa)"iog 111\15c1c~ which are not prorni nent when the blade. are spread 31'nrl. :\ ore how ill this P"'C. Arco has done ju-t what I,. did with hi. arm, in Fiil'"re XX\": given his. right arm all the be'! of it by rot3lilll-i il into the III0't la'·'>r.~hk position for display. I n Fi~" re XX \' II both arms Inok j It_,t the sallie size. because thc), are he Id in (he same poshion. H ere is a back-pose which you seldom see. The shoulders are spread J.J; far apart as possible, 0.",1 alse arc strongly depress~d" As a consequence the back looks very short, 11.,~a ,harp taper I.., the waist, and while there is nat milch display of 1I1".dc across the shoulder." there " evidence 01 tremendous muscles across the broad of the back from the annpits down to the waist line. Figure X X \"Il i, an excellent illustration r or one part of the "shoulder tircling" L111ghl in ,\l'I{U~t.

I: ! I !l Y

~r{

I. n I ~ , , Rem ml1<,
were n1mv rill' ~nl1W .l':"'l'filled
..It;":">

t

II ,I I
.... tanl'

,

I

told

ILl

wult

IIH:n to Illon

ut ... rctchcd. l nml the pnint-, HI ... oulrler-, h In (~Irdt ... re.uler-, mi-auuh-r-

.... d rh« dir .~:1t!I)!ro tr ! fnn··;l.Iul-;tfl
liH.

Thf'~
I'll'·

wnh

that

i...Ihn
tiP

:-.hollllh. r .... mr,\"ccl Ih, lr
IU,

-rh uhlvr4,

til

WI

h,ld HI flOr !I,,· i",I\.lccl I[[rdL or Ju... (h~ r("n.r'" t fl.r ttll backward l iri..'ll~

Th.,l hdp. '" ., ,h, HI.
iler the
III 111LI\{"tnt'nl

lou~cru·r.
'nLI1ll0\\'

hut

It I~

lIoi

dt"'lLrihul
11)1

~

j

I ... uuh] h

Jnn~ r thr ..houlrlcr-, up .•• pan
tl~.
l"ll'dc~

dU"11

IU~'t.lht'r. LII'... 11.: •• UTd(l'l,~ll • ip.nl. •
...,1"'\\'1"'[: ,

up. In~l'IIH·r.

Ih", ~llIl .. ldcr-r

circh..... :
ull ..lrt

inoll

jlIHI·I'.l\:~

l·l't.!,lIr~

X:\\
up

II ..hU\\100 ,h,:
and
tOr!tlht'l

... uuldt:r.." h

:11111 dU\\1I

J 1~1In..~ XX\

III

..huw-,

tlit'1I1

\'l'l her ni 'Ii.... I''''t ...w ... IIHt,,'lIth,llfI 1l111"lraH tlh' \'lrdillJ.: movcmen] v hUl th'\ \...ll gl\I,' )OU.1I1 UIll'\I~I.IIUhll·':{Ii tilt u-rm- \\1 h.l\l' (It U.... i L·lIllll. ... 4;nIHII~
1I1')'f r4h.u ..~ 1114 l'IIWJU" '\

hJ.:'II"'
h JI

\:-,: \ I!! aml
Iht ..huuht.,"rhlld

:\ '\.1:-" .Il e III d,,,c
"ld('~\1""~

,'·qU<IIH

in lilt rihu,
.. h Hlh ... ·r

X" \'111 ,11111111:
I

ju ..r lu flirt·

\n:1J :'II1.Ht...lu th tlu

prnJ~~·tilflj i ilu. ""huuld",;r 1.ladr ... o
"rnUlll

:S:'\I\

~
t h\

,ITt

ml)\'U1~ .1\\1"

pllum ... "'''IlW len ion III tht. -nnm u : uuri! \1IJ.:\I-II, h~
t

.nn ~ ,uul
\Zn

...holllch.·p"
~

1·... 111',:\IX IW"III l '~\lrr [.
t(
"!/

is

pn ')H HuH
,,\ \

ut

I h,' ,hn, renee
\n.n
~LJt· .. fll'IU n-r lilt" .Jlll

Ix-Iw, , II

I

'':IIfC
t

III .111'1 I
... n

',!tI'" \
,L

p-lJ"'Il~' 1,1 !

tll-l.' uther

('rlp.~lh

I " ".nli1l1, Ilml lb'l' t',,\. ,lOt,.... "Ill
hoi" "'iII~ht
qlud.;.l\ il

n..,:. us.

H ItrUh

liiLt\

"'11 C c

"IX

t. ·IUI

the

um

in.

h

",'Ill

·11riI...t III )lIur ....

Ilrli111

(~U ,... 11 prn\.1Ht.

::11I1~

InUt

I) J Ullt t.,rg l th.lt .hl. .... '14m"'!..·' ,I .. ld, 1,1. lv-, r an 100 p",,','I,,1 In \\\111 tl1(_'n'l~ q\1It~·.1 "'1:1.1.: htl\\\ll lilt "'h"l1ld['I ....~\l<l tht·l.ll~ 1u \:,\1\ :w!] \ 1 lilt ~h{ Ildl,; r ... haH 1'... ·('1 tit. \ h.d ..p '11\_U.~1! 111411 i hc ddlOldroa tn til tlu- l •• r .... JII \ f \11.:) h.l.... i \11 per-am ,1\ I hhotd .. II ~"d h tl I" not IlIll. ......\ h t L' \011 Irt flu (hal wluh I" «u it \1' t",h,l.tlli/m .. L II, til .11 il I'n;'. \\'h<.'11 ,u\.ClIn du [\, ... I llll' ;1I1(1'[1lL'~ I '1' I ,tu.:ul,1I 11n""d~. III C':U uot Iftl lei

111''''

:\ '\\

1II ,,\ J: ftl'(·.alm:..:, It· rill-cd lcluf< Ih,

"'I..·\t."r.d uun-

r

1,,\ Ill<' ".lIn 11111 1<',"n h,.:uro ":\,, , IIH.·r1..a ...c~1 the t t1l'tl Y
I"

I

U\\ I l f lJIJ,::r::' \\11'"1 \n.u h.... ....11h .rluhuu-u ,~njl ,'ll vat 1111-: ,ht, dl:,wil1a~m..

fir ,....... \

nOD jll,t as you w re taught III <I" In one of ihe 'f1ecial exercises in the "CO'["I
bre~thinJ:(" prcture allid~~ '~e

Y :'1 0 L D [ x G

rag' .JO, \ illorllst r. II )'011 have "ccn prae-ince
L~~IIC. \011

l1011"

I

art

the en"

\u,,::u. t h'L\ e

you gutl..:ll

houl-)

,,-,,1 u] In,' shuu lu, r bh<lc" and f the diaI,hrao:m, S .... II you "",h [1, you can cornbme the wu , a~ Arco i.... r'oin~ 10 1,;.:tJrc XXX It will I,., a ~"oJ rest nl vou r alHhl~ ;11 simultnnenu« cUllln,l. Fj~ure XXXI" hown lor no rcnsnn ru "II, .",-cpt tb.u 1 ha"!'tll to' like it. 11 h ..., little 10 do with thi- "'\1 cle-control work In examinirn; tIlt' tilm I hanced 10 notice this, in a row nf pictures where he wa tum;n!); hi l-ack tn the audrence. It is nothm!:" remarkable 'IS a 11111 cle .i,'play. but , c1,,~. ,how \rco', hape : hIS square shoulder-, hi: rt~el' (he't, hi, natural 11111'(ular;11 The arms, shouhler s and I"Jck a. lichtlv I"'''crl, h10 hand, are l-ent back '" a" tl> ,ho", the muscles nn I he llUI''''~ , I the iore urn ,. [here is n gr:w'l body ior )"lI; <lH}lI~h( r evervthiut; and 11' I"" much "I I unyrhing. The chest IUllk, square-e-ahuns: b x-li]« 1 ut It j, the rounderl "Illaren"," thai mark. the lor,,, oj the "thl, re FigurI' XXXII, XXXIII and XXXI\' "r'I""< wlu h yflll ,11 'ul,II') and imitate : not beeuusc« they an, Irikll1g' ," rosr«, 1>11\ ,._, that 'GU can <.:cl pracucc In rl"l'laymg several difl.rent I1I11-de, ~t the am. lilli". In Figure XXXTl almost every mu-cl .. aiJ, ve the ,,',lI,t " I. Y. n call tart b)" c"lItractin~ lhe t,npcz,u, ;Im',wr'",al mll,,'k, Those IWI) c:r~.'l hum]. 0; muscle rrom the -hculder-pornt III neck are C, u- I hI the t «ur rcnun '" the tr"[1<'7.III .• You wi re la"'lht that coutr 11 III .\m;:u l (I'i;:IIIC \'II! The breast-muscle an' contra l.d In X •. X II Yuu "en tall~ht (o"'nll li the ectorals ill tin' September '."<111 II, uti C~1l -ucce-s iullv d"plal I~lth tr"p. C1.1lIS ami ~Jtttoral muscles, then lean Ok litth hit rCIl\\',ud j a- ..rcn , ... dum:.!; \ ami tlex the ahdorninal muscle, mID ridge' ;\n~r mnu] 'II uru th, d.ft"",,-

alr ad)"

i1.~.

ann

:111<1

side-mu-cles

, he snusfierl

with

cuntrnllinir

three

~r "l'

"_I

'l'

'/I

F,t::'ure XXXIII, smular In hgurr \ [[I l.ui j-, har-l vr to do : i r III X,\XIII ,\reu It;" tlexed Ih. IrBI UH' . ,1llt i.I" 1"'<1' ral . al"'''I11111 II, UII.I Ihe arm-muscle10" much Ior a h"l-:il1ll11like '''llr<lH tOJ In Figu,,, X X X 1\ "011. "f the 1""11,. '''' wh,ch make I; ca" tr> control the p~ctlll'al, I breast mu cle I. 1'''1,,;1,1 IOf pr""'n~ the hands, 'n,- thumb-,

.11

II ! I I> Y \1 o

r

» I \, !.
tp,.!t.'dl'Lr
R.ilht

.[1 Ill ..•

1'I.\"d nl

tht.·

I lilt'. \r~'o hjt ... rai-i«] 111'" arm .... Inpll~hl , l1i ... ... ould(·I" h jill W.I J.1. ,111-1 b I Jrl· .... 1ft~ h I' kmn-kh-, I~' ~,"'~Iu :,·1 It.... :u1U P[~..It.{ 11
f

r.;hnuldl'r...

{ltr':l

'I ~"

tnt'111'I(L1'1

ha ... lilt

etTn.'

r-l'. Ii

liitlll~
;IW.\
I,; (Ilil

the hr "".. t.mlh·h · .rolll tlu.' .llh I. vr.u
dl{'llIa1l'h Ila"11
filthl J,:I.\:\ ... of

I01 11'~'I'l
.L1lll

Ill,

Ih..rr .... .:tfH

11l1l\'vUH.'111

c. n .. icl,,'."nhh,'

lal1~~

~U1d

r

I.lu,I",
to ,lu'
~(ph'rll1tL

Y,,"
("Si'Lt.'j..,t
1-

ca" '1,101 1h,'

III Ip
I.n':,l"'l

.. utvun 1U Illl le-.....rJ11. IL \\'111 v IU In {'II!Hltll 111\, II1l1 .. cle-, IJl nuother

\,a~
I ~1H. ,\" '\ I \
ml~'" lla

Ibin!.!'

LI'

vnu

''''''I II, ( ,

[W

I' {

!'rH!U • dl..!l' IIf lilt,

laU .....llllll .. 1'1,,""1 f 1.,.0: .. 1 Iii the hilt' .. I mu ..cle, which 111l h... a ... thot1t.:_h It were wr:lpl'ul around rhc I{,tt ttL!l' ~ r rfh' I l(h. Th:ll,.. .1 1'- ...ult t.1 mnvm_l! till'

I'it

..hi l\ddi.T...
Ih

Iw ~\arrl.

Btli

h

II III

In
I'

\IT ... urn ni 11,.. • nr m...."1 1j\1l11_ ttlU;d hlln (11 tll1~ pu ...1tlOn In Ih\· tlr't IJI:h" lu ... ([ltIlIlil d tlu u~'pl'r Hlll u ru-,.... ... 100 ~["t'.lt tll,H It i-, nut IIl·l>t· ...... h"'II an II 11111 In I,.. ud lu ... Ll'Il1 "J/ til W;I' i~,mh-r ftl m.. . nkc hi ... h;nll .. pnltm'lent ! tl hU1rI 111.: ,11U"" It n 1\ hulj-w.rv .11 Ih,,; dl.l'l \,'~, "':.l~nFin·"" nul} :1 link Iii ,Iw lJh:q lint :'ooo,UI ~ 11~ h"'l11~ i,IJI, to mal ..!.: thl 11·14.:'·].... hj~~'l.·r lie 11'i,·IU] .. hh h.ll1d 111\\'111'11 ....1' .t' tu ,III!\\' tilt., wn ... Itt:" II"'.. t lit· nil"'''' .... Iuhtlilldt'l "', wlucl: lu"kt, lilt· 11dtuul ... :o.ltll,d ... (Jut II\.'auui\JlI~ lie "[II'tads ~hl' h(llllth.""" itT .nt .. ~ .~ to impnn " I. l "'1' til ,11 ..· 1 k H:ly T ht' ....]In:ad ~q' tlu- :-.hL Ilih 11.'1 .. ....

,n.: \\ I l'll tl c ..h4Iuhkl' i1\d IIlL I,tlk III II.... ..... trvtcl n-s! {·k II .lh ("ITl (t ... tn 1111 111"" 'I Iruun ,\'\\ '" III \[4.'1'" 11\\11111111\'11111.11
11
t

rt

I

l.rt'a ..t ;11,[1 1~;Il-J.: musclr- .... ,\ll 'a ..lt'fI1"11 In th1.' hull ..... \ -III.. h make Ih, shouhlv ,~n pu ..1 1..·,1 II 'n~;Ii(l.ht hrv ,I"" ,,,11,,4. " t

III rxvr],

it

I....\i,.'r\

... ddlllH

,hilt

\011

I

"'I'

'II

Jlh

t+... ~ "

'III

October,

IOlJ

BODY

MOLDI:-:G

.ll

enables him to display the senat us maglm, .\ n d laslly he j, <Ioinl;"that odd stu III known i.LS the "one sided' control or rh .. abdumen, The diaphral-il11 has been lif ted : bUI it should be nulerl that the righ half of the abdominal muscle. is

relaxed.
"

while the left half
into a rop"

contracted

(compare this I" the picture in Augu I, p"t;c"7
where both halve. of the

abdominal muscle are conrr..cie 1,. Count up ami you will see thai A reo is
simultaneously cuntrnlli ng

;u

lea

t

eight

different

"r
it

muscle-arouu: eig-ht

; has In think

things at once, DIfficult as that nlay sound , is no harder alone. ior him . \, von than g-ain

,1 is for you to harden the
biceps
In

knowlctlge and contrul, ynu will g-~t Arcn's ability to control all of your

n1l1~des singly,

in group .•,

nr any other \\'ay you may wish 10 u e them. :\01

nly in posing

mind
\0 In,

you, That is DIlly pa n=-the smaller PJ rt. The great th 1t1~ " your body do "'II,,t you want it \0 do, and ,"/"'I! ),011 want it

learn to make

Fi~urc, XXX\'!, XXX\'I1 and XXX\ [II and found fairly do,,, 10g-cther in [he film I there arc a few between XXX\'l an,1 XXX\ J1. amI maybe two dozen more between that and XXX\'lll. You know it take, a £'"'1 or so of iii", to record a aluw movement I .\nyw3y Area first holrls hrs arm nut to the side as in XXX\ I-pUIIII1I{ very lntle ["n~ion on the ",u,cle.~, Then he very sluwly bends the arm; lowly, because he know, that II f",cmate the audience to C~ that ever-I: """ inl:' biceps. XXX \ 'II ,hows the arm nne-quarter hent : he i, [lUlling the icusu.n mtu the hi'"I'" In XXX\ III he hns completed Ihe 1110\'\:111<:111, and hie biceps IS at Ih v 'ry
lJi~~e5l.

J.!

HOD\

~I!II

III

l;

/ I r,

jl,l.!;

111

t

\\nlll I c

h du .... 1111 q It LI I, .It ,,10< I I,

()cl()b.I', 1915
) uu rlcrful
'11<111

BOD y ~l 0 L D I . G
11I~
'Win

33

appreciate sbape
,I

ami

,Ie"elnll-

It that " true uf • means thnt h,' lack proportjou. If one really has a ~r'''t ~1:1"e, clothe will ,lUI ,Iosgt",c the fact, • '0 one eirur \reel in his u-ual aurre w mil! take hun man,
I or ~II}

IhUl~

,,1her

than

what he actually n;-a reo markably proportioned and
e"t.eonely I werful-lookine

man, It i, utt~rl)'

nnpossible

tu nverlook hi, chest and ,11""llier" ;\i,,« than tha hI. 'IrellJ:lh" vmced bv Iht \In) h' carrres him Ii, the "ay hr moves, ami hie,.." 1011lr actio" I have ne, er 't~1I him sloneh whether 'tanding fir walkon :' never seen him _lump when 1II1nl" In Im:1 I think 11 woulrl be an "tort Ior him In ,il with all arrhcN "p.ne the wa) 't1.1I1Y l'enl'l. do, I las rnuscte com tn hul<l him properly erect at all 111111" t nnsequemly he cannot ht1!1 h~"lnt::' the -haue which "'" with vuch erecme--

! calkrl ym" attention to the or hi, chest I know thai 111 h" tune he has taken " 1111 excrci-e tI( varinu-, kind, 11m then, I knnw •• uumlu-r IIi middle-a red amateur who han' exercised ]11 t a, Innt::' :1IIe1 Jt,,! a, h' , 1 The) han nothonl:,-:\rcn has .\'(r)lhll'l:'. I arlmu that h. know, mlJn~ I'erlmp, a hundred time rl1ot<~thal1 the aver;l~" nmateur knows. Tln exercise ite has taken has pcrrnancruly improved his builrl : "Ivell him 'Hell a hnpc that he IIU longer h ... to exerei < til keep that shape. In all the 1111"

"r

"'<

I have
""mll'r

1<,,,,,,," him
hi

I have

III ver

"nee

en hun with I", che« cave.l on
m-ur cs Ih;II

,I)

ell .. t IS )lit::'

The

wa)

Iw hnhl-, himself

I am irueresrcu 'II th,' muscle-control ,,·heme. rUM a- t hecklev wa II1tel'e'l<d 'II It Hut the leasure that appeals to me " that mu,cle-cool! I will l..1';ulu .. lly I~,u l )011 It> ('oriii),-cnniroi. ,\1 1''''. nr there are ",nt" rea-lerfll th .. matraziue are unable III 111""cr the mceue-, of po,tUrt, because they ,,,nl'l) can nnt make "'n"~ part, ,,{ rhci) I,o')i~, 110 what thev ,11 mI.l If such individuals learn nil the diff'erem ,111111 In tlw .. serre of 1,''''''''. II will help them to hring' th enure [lIHI}' untie, the -ubjce; (If the will, and thus render easy the of po ture.

"It"

111".11:",

Then there an, other heneficial 1''''1,11>, \\I1,(h e, me f~r'l11 the pracuce IIi muscle-cnntrnl . thm~, like Ih" 1""'~11111 ... up 01 'tllicncd joirus : th. mcrense 01 development milling lrom c"tr~I11C uuntacuons : Juri the rcduct'IIII nf surplus nt,1! It nray nund ,,<1d III ,peak "~I muscle-control a, a wa: I.

I'

(l

,J i

.!

i. n

r v r:
I

IV ••
dLll,,("rt tun whcn j
ILl ",II It-

b, ] r.n.:LI~" ..uine In \n.'" .. "'11111l ... fur the ... -omml 1ft
.llulllllHllal IUUL,,1..h.., )"Lf
1 ,11'1· '[HI

i

.. l~ u
II

,nl'

\\ III
II,
1111[0(',["

hlld

IJI-!wwaiQl'd)

rluu
(tII(·

" !I,,, ,II,
",h,rll

"H,n,,:.

I urn "I' II
,I,
I

nnlr.I'lII~It

I

1.,.,[.

,,'
\
L

['I~I1I" \1 IU'-

;0,:1:-;
In'

and :-..: III X It ~"iJl' I)f J mill
I~ \ I ruin nl !lll)U· ~II.: .... 11 1 till •I I lilt

'qH':'l1l

,LI ... Llpp~l ... t

Ihal ""IH ill [
t1
Ilill' :LIJtIII.II~H 1H l"'~l
l

I, II ..~ ... ~I~ -

nnw~h l \\ 11[1

I

11

Ih,ll

d t lu
~UI\
.Ill,."

11 1'!llk..,

1;1.;( a c.rvarn : du
1;lt 11l"'1

~ 11\1 ""ppu
II..H

r-

I

I

Ii

h: II c ;lb.1 nlHI.1
...1\1111 ...

d\
!Ill

lei

t:llt

which d,..pla\ 1 [U!,~ un
lU\j.hl ·"t

iI'~
II

IH

undru ...
II

Hlll I ..

wlii, ..h
.\Io ... t

L'1h.'l~I'....

\\'lh':11
l

H

lPIllL:" lJ ..,1

til IHlildl1)~
11,,'

UIJ, m"I:"II.:h.."&I,,'Llnln,1
IIld\'1 ....

'-,II'

b~,

l'''l:tl ;....
:1

,1 ,. I,:.m ...
I

~l

1I1L

n

.\~HI

(It

t

11\ [H

lual
11

mu ..('h·
U[
[I!

~..,l

~ uu

h,L\!

I~

h rru

rnu k c

t: ~lltI

"1", -h v. II .. uunu-t
h,t ..
l.1

mu-

II Ilt, ..... L(.I
11111111L"I.lal til lU" I~ t ..

t ..

JH
fll-!

II'

h

t,

...... UFl

I

.lULl

l h'lI"1

Uh.ll:jl:o;,Ul...

lIu: 11nuIHhll

.11 th

w,ll

vm: ~,., I[,~ ,1"IIlY , , IH"k, .It I ~I .,,1 ." I,

,I,,· 1\0

,,,I

I~ I

I ... I j

uc t ll,n

tl

l:

1(1. h.
t

n

1 Ih·
Ilh:

111u ..

d~

I"

01

ihe

P"'"UI!II1

or

lilt
..... t

IHC'll'!'<I when Iht

~\1111I.....

t1~ut!hl

»nrracu Hl I ~ that rh \ .uul 111(,' luo:" ....III p ~lIillu

l:lt

lOl1tr.h Ill., 'atl

I
I

Itl

\n~n .... f'.,nll .... l lllen
ut

h.l\.

n-n

th ""1.111 th

I1II

IU1ft.

,,11.11 ... JU""

1110;.IIlllllltll1,.1

wllhou(

.111\ ... u I p

,I

pllh I

to 1'1. \:11l\:.

IJr III

t

Ll"l(h.'

.ltl)

,. 1'\1. 11""1'1 Ilul1k l " II) nh~, \n ,.. ~ rl d'''1,141\ Ie Hilt: til mu ... ch llllltnil !H'\ l'l Lilt It ..... In '" IU'Hh rs H ... r t ;111, JlHlll -rtaut t\t· ... I" r rln ht)(l~ 111 l\\t I Ehlr \\fl~~ Ihl

III:
i\"I-

a
tUn!"

!I.11lIII UI
n til

..... 1 lit

111l,Ul'"

ft

';1{,4[1l1t11l~

tlu:
In

"111<11'11). "'Hl'plt'
LJrr' lu,~nhh

~ I v I.... n

...._1IHI (ntU :

It 1,1".,
1

1

k ru
IIU\ II

hour ml h..", II, 1,111. a- I h,,,~

1 •• hI

I

ru )1,

the

lUI

36
studied rlid the orrler j"r I'US~S ! where the \r,o
\\'h41

BODY
he was Inoving

MOLDJ:\G
frrun W1C display

Uctober, }O!5
[0 nnother
j

than
u
II

10m! I di'T.hlj-PO'~S with
arne way "hell hall make
0111<

whi .h I h ve ,,'
,[,(1"

l<JnL; heen

famil,ar,

In ex,lul} that l'cr1131"
'"

the twi of us ~o 10 ~rr, Scous
P"'eli
It;, !<'(I,k .h~UI1lC!'S. (til'
PO:-.HIIJIl

Ior all thre a a ,[a,,),

suulin. iii

But Vrco
3, :;:3)

dot'...\he

pu~in!-:.-patll!IHI~

u tu-r ~ uother

three

succe-sive

hours. xcou

Col11 , away
nnrl I Me nred

fr",h
<lUI

allt! jll"

he always

i

,while

plt:a~l're (In thuse OCeaS1QllS cum",... front w3tchin~ \rcu lxtween The 1I1SIal\t the camera- huuer h", ,lick., [ be relaxe and walk. around the -,tu h I~ (nnl1nuin~ our conversarinn Then :uu ... oe the mall :u t III best l le never 'illmtt'r,-h, I hi" Illuch 011" I" ever ,aUI1I<'1" lie pac" ..

1'''''',

':'I}'

"l' and d ,WIl the kmd (II a ",uving each one of them ,low

fQ('I11, ea,il) Jlht as a leopard paces hi, (a!:~ That j, ,h~ picture I lik. II" present- II ,eri " of unstudied 1'0,<:,

or

pecic,t

h)' reason muscles

ui hi

,Yl11ll1elfY.

hi,

po;,e

and

the eJ'~

hi'

sann-srnooth way

Th,· only in II JIlY leuers nf~'"1
report

I have u[ "",,rn1l11{ how you are

uupre me

-ed hy the articles

~l()LUI:\\;
nl

" 11) lite 1 uers "nlkmg-. and.

) ou wrue

J

wn>lanll)
t ...

recen e
iu'i.UUCU III

dlM:lI",ng posture
[rom

rhe quesricn ill all LI' ~,!,e"b

of breathlng

, frequently

!-:tl ccmmunicnrion-

alK)ut the detaIl tho

l

tJf cour-e, 111.tny requi l lut Sf' far I have hart who are If'"'"1:" th e rnu cle-c nrr, I

iur

urp: i,;I1I(\),
'IUn!,

few

1,

"UI11<

October,

1925

BOD Y ~I 0 L D I •. G

37

that a ~ rent many 0 f Y'l\I 111\1st have at least tri~r1 them, .ven if you are not practicing them rtgu.larly. I f such is th~ ca e why not give the re-t of 1I the benefir of yuur ex pernnerus : let us learn p f your successes. and perhaps profit by your Iailures.
llecause j f you have he e n unsucces5iulha \'C not been able to make your various muscles contract at will, or have not been able to make the different part' of your body protrude a. I.hey should in response to such muscular contrection-e-it means that the fault is more likely to be ours than your,. It may he that our directions hnve "<11 been dear cnmlgh. On the other hand it i equally 1'0 sible that you have not given enough study to the rrucrious : have overlooked one little detail whrch rs necessary 10 the !H1CC~Slui accumplisbmem 01 the sturu,

II,..

spectacular of the _,,"115 already blade. shown In Figure \'11 :\ugl .............l-in Fis'nre }<xX...,n·lh" 'i\;~le_ Th~··r>("ili()n i~~n uiitl~U3r. and causes so much surpri e and amazement I" the beholders, that 1110! heginners try to learn it first 01 all. :\<lW ill the direction on pag-e 5~ 01 the ,-\Ug'1I t lesson it sairi "raise the ann> ".ralgln abo\'e the head I reachine a_ high 'as possible] ." hut not ulltil page 5.' did We explain that it W3 nens,ary to [orce the arms upward in order to pull the lower point> til the sbuulder blades from under the 101' edges uf the latissunus muscles, Possibly '0111e who read pal;(c 51 Iailetl to notice the explanation on page 5 . and therefor did "ot realize the absolute neces ity of forcing- the arms anrl shnulrlers up. bejorc tryin~ tu spread tile low er 11""'ts 01 the blades 10 the ,ide~. r n many stunts there are detail which are j 1,,1 as important, which )'Iltl l1li~hl overlook because they were 1I0t emphasized. Fur in stance. let
LIS

go back to the
"I

1110'1

described-c-the

virlewi

e projection

the

shoulder

So if you ~"t stuck write in and tell us so. \\'. cannot guam"te. 111,10· vidual letters in reply. be we can ~ive further explanation in these articles. vnd i [ you have succeeded, tell u about the degree tn which vou have maste re ,1 the art: and send pictu res in proof. \ \.'e can use such report. and pictures for the encouragement of those who have not ret achieved control,

14

BODY:-'10LDI:\(;

How

to

Learn Muscle Control
BY

OTTO ,\Rrn
AND

m
ia,'.'·

,\ I....~ C"U'KRT

ET

us start with

the most

si.:nili(anl

part

of the-e

uf urrn COlllrol,-' ,lIt, utter relaxation between [Ierio[l~ nun. Il~for~, between, and a fttr stunts .\rCII would
I)

,~ri~, "f

or

"I,",,,

,,"Hr,ll" ind\lll{~ "'

f /II,UrlC·."IQk, Q.~. Lett illg his a rrns han~ looseh at h" "an ill iLl shake them slowly; then ia".,. nil.) unt il h" nm, "ere J blur, The tremendous bicep' "",I trlC~I' t'lb"w, alld shoulder, would li(rrally Il"p about, lie ':' .<1 '!lllItel, limp "ml Ibccitl .. (1111Ii- h" ~'!>r'L\c I the arm s, the 11l11~<Ie. ,·rm~d tu
all urgy ,idc~ he' would he ",
)00,"

"Jell) to rdax

\ II"r the

rh \I wnv-

he wuuld "'riot{ I", hands
in~ them about

arm muscles doing" II su rural" thar lie seemed III ha ve ~, I11H 11\ FInKe r .. a there: Ilrt" III l.d~ jp :1
chrysanthemum. curious think cleand IL and 01 the the
\\

i",,·_

a

!oj,

:.

ex h iburon ; Ih~t means contrul onlv
to
111,

wuul.l
111Ll'

have surprl:-.t:ll

:-,.OI1lc: i \ ou n h ~ u "I>lhly'

con tract

them

til ~ limir : Ihru

nuthmg

.re

Once a~aill I will ,a, that \rc" e ""dor, tI'e "hili',1 10 " lax 10 be ,I hil!h~1 art , a m] 3 mort m" fill aL~"'1\jlli,l1ll1elll Ih311 tOi III 01,1" to contract. H~ ")' lha, a Irnu -,, 3U) one c an '>10 met lin: lui arm muse I.". ha r.len theru : lhat 100 nlJny overcntnhavize I'hy~iC:l1 culrurist« the value ,i

"<II

hard muscle-«: el r 00 the ,ide (,' alwnv-, "iui ving- ttl make (he mu ... .:I~ 11,,,,,1 1I1'l,':.ti 0 f Ir~ iog 10 kee]
them F"."" :\\\1\ Ilc"ihTt. .\11 nuv-cles, he

o;aY'. ,h[ml<1 Le fi nn,

I",

I

neve r

u0

I)

Y ),1n L

n r x r,

15

Lrlually bani unles-, 111 Ih.: .LL:! nr cnuIL-.l<-11L •. 1' "h"1\ ~'Iually at ",fOrk, ,r 'n pl1rr'"wl~ flex e d fnr au In'lan!", !li'pla,. II" <OWl! muscle-, II 1111n,n.11 ... Ibl. rnr t heu ,iz and c< nl""r. arc )11 I alK'11l ll' "iii> firm a, !h",,· .. ! a "·h""I.I,,,y: han' IWI1' lor the nr.:idu,\ wlurh L';W'~' lal'r.:lI~. I run1 11w mu-clc-conm-l "'t.l1ulpuinl. relav.uiou ltTl.irth uo-th au Hl'pnr& tur pre ... 'utlll,.:, .:onlr~l... ",.,.1 Uh,;n·rq,'t,: .... lh ... !Jlulu\ l t. ~ lit thv 11111~l.·ll l I (1llHI,tel II) :":l\UI:.,"' H a l'Onlpll'h.' lhuu~h '''''lnt''H,i1\ re ..t Ihl"XlliuU I" ...tur·"".1 1.ld",·d 11\\1 1.·1t \1111", ion."':"lnJ,! i...'-lid 11l1t1l!1 nillh \If" I" \ll\ '\'icl"I1I11 <'''1'''111<",,1 Ihm l. whn jUU d lill~ Ih,,' actual WTl t III" • rlH IH 1 "il}- Cl1uugh litUllt culuvaun J' I he p"\lTr [n rela x , II e lecture 111~.rI'''lll II. "'1'1", uurscle-control to Ih,· lunu" I", will ,.Ir. "I' h,Lnl \I '" k l lere I am 111.11<111 111) LI ~n PHI"'l-h:." ... rlml IIIlt. l Til rlu 11.1t I have I" 11c" them hanl, ,II-! .L' hanl n-. Ihnur.:h they hat! In O'l,,'~n:lltnC lht' l·t'''r. .....tance of ~ 11\~\')' wCIJ.;lu If [ <lilly rll""d, '·~"I. tl ex vr], 111) mu-cle(unn.,
\UHdd tltt;'\ 't'l ...IIY alu1 l
~III\-I,'

Iii 1n dt. .• lI1atl~ Ili ~tlll.!n ... wnh a h :1\\ \HI~ht "II I 1'.'.1 (I" III :111011;,,,lIcl them LIp. hv rd~"lI\t: Illl111 Ith this," \u.1 a<:.lill he wouhl -hakc h" wr-uhl I 11 ~ hru {·,.n nert tun It I.... i ntin~ 10 ...uuh F·l,:,:-ltlf'''' \\.\1\ 'mll.\l illll>lr.llin;: the I-PIHI ul !If the trlll·t·p ..... 'l'Imt mu ... · l1t. ,1'- It tic x 1,.."', "'''.liC;hl'l·I1''i the 11n. Jilin,.,!'" till- f II varm in hw wilh Ill\' uppvr-nrru, I :c,,,I,', rluu
[l·n· ...

'III.

ju .... :to.,

,I

h.: ... anut hc r lUn'l~lHJI1, to dra\\

Ila_

.u m

up ,IIUI 1',llk III till IUHI)'
• II)

'I
III

ht"l t. inl

1.1,1\:\' dH.'
1,1\'tirldfh ..

Illll!'t ]lil

le ...

11u.: ilUl..,'

UIHIl -::Il":ll. IllIl.!!Jt

lur , ... 1

(uJllr.H.lIun
l'~l"l

~all" ,hl'
~l
)IIU

uf

C\lutn

..,tr.lI!.:;fll ...1I Iht' ·

:lrU1~

nm]

llln\c

II

It) 1)\

\1 () I. [J 1:\

I,

I, .•

t

\1 I

lht'lli 1",,,1... l',ht lilt Il!t.J~ 1.IIHil ~Ptl cuu \.·I.,~u tht, hnu-l l,dulld .. 1 'I \1 II lilt H'h :._:r"I"'pS 111l' Huddle t1l1~n' Ilf lh .... rt,.:llt hand \\·ith lIlt. tln .. l1"·, 1111 i rl u IIIL .•cr , It (11"," Itll' I'IH t1ll' pr rlnniuarv ,.d,L\;lt!Lltl \ol1 allu\\ tlit • ,111'" 11, 11<'1,<1 a 11111 al II, ,II "" - .1' (11 h~IlI" .\\'d.\ .111.1 rlun I ," '\rll~I.I,(l thcm, .." .L!". 10 l~HIH.h tip tilt, lI1U'P'" HUn uuu "'lIn nL lur ....·...hc., .....h,q't.· -.10\\11 u thl t,:tl..k ~H.-l.U~....u. ,!.I~UU III I H,:Ul(" :\1
JllU ...
l

IIJ dt.·

lill
illl

nl.l~td
tlu
~\

\\'.1\

lito..\. 'lit In "I'''' t-en ... III t roru t lu d'l.·!lilid [ .. hOlh"-,1
Ih.:.;.ed

l'fl""I,.!1l

IJIll:

Ulll111

kcu 1l.I.\

I'

f th'l
,LL

-.:1 It

1111b

...l~H~ LIn len~tl. pI lhe
hllll~ ... d~

iuu ....h. C'H\\LI u Ilu. }t111l1t rr tc tp ...~\.·I.'m..,. lH l e rc.:dLIt.:\d

I"
1111

len ...t

t Ill*lb,ld

It
lin:

'hCJli~h
lW
I 111\

the

u~H -u

lc

I'

,L1"11'.

:uHl

u ...!arlnl 11i11[ ~\.~,. hi t lu ...thJU lu.:'''1 n h, 1\ CO tlh.~ dhr IW ~III I hI..: nl
'1 ht!' l1:.t III. irtn'p",
1(, "think
1111'1

er
...H h-

dOl'"

,hlllll'lt.
If

II

l'(ll11ralt
j~

i~

til

... wr\t·11 !

part'

ru.lu

"I

\'",

II .. llh '\\
lIltll,.!
11 ){I\I

11.:,1Iu·\1.

.lll hrtl:I~'It'IHI.,,
\'11-:1 II IIU.. 1\ pI ;h .." rrrck .... uuu ~IJU

u;
ha\t·
H

'I c nil' r~U.1 Ihl tnnv",
IIll ,11m
f'"

H

"';'11I-.hl. pI

IInl.,
Illlun

P,lft
.• t

Yj
\

Ill'tt(,'ll1,.'l,·

IlllnOr

It 1

will make nml'lllll'lh \.111 wnich tll" 111u ...ch
,.1'11

r' ......
\
\4 III

1 r 1:.!1'l· ....... ' II 1 l.tIl I tlHll lin ... 1~ht l,l'llIl .n .1u dbt W, I h.l I t"I' 1 -tru ,..:,lu oLIHl ,dlli. lh,.'h II,:! x :md rruuravt b\ pllU \\III-po\qr
....I\\; ~t \I

Il"::Hlh

'j h:d

"III

If
Il

\

III 100,1

U \1 ... h- 11pp11llt..:" ;w,d d. '\'11 l11l 'Ill JI,ln, ,11\.11 dH_Il'l IIlh .. nllH \\'111 ,•..,; _1I ..1i lill..'IH II d to ... (t" I I d.... h'\ 1:.... lh 'nllh" mil';'!' Ih, lilt, dTul i'l
1\\

h.al III ,I" .in iiiI' wrl1h rlu 'Ir" hil+ dc r It ,I 111,111'" 1\41111c
...

.wcr Hi 11

hi,
,L'" tP~[·p

11 L

\!t- .. \\f.il'l
~lIl~ ;LI1\

lit

1111l1l
,~hI1,1I111
IlLl

II

d~
Hll\'~'

I

111 In

l:l1l .... 111 ,

1 11,_r.HI,,·l'
.. 111 .\].

t.ll!. ~Wn

IlllHU'I..·

11 \.
le].I'ld

LL pr

i
"""

r

J

II

t

I

e xc

I

.Ihll'-

th:lll

tlu

,.1111 11 aUI

\,\XI\; Il".d,1I ch II cut II III [Ill",
Ill' tllil1( iI1l1"l· ..... 1\

,,~h Ihn,'f
"XX:\I\:'
.111l1 rlu tin ~(",H

lit- l'd .• r. II" """,Ic, m:\1 I. 11\\ I1l1(1l Ih r ·1 ••x,,1 I ....

I'HI"'>l'h.:

.ju
.\tlt

Jthl

,,,

cle.u: cut
\iI/t

.1I1I1l,,\

1)11"

... t.Lpt'h· 1
mnsc], \ ••It

Irt,;I(
I

t-,
ttl rl'll

U, .. t
.UIII

illl' en

11111. ..' 4/0

! Lin.'

lI~l1 ~h..pt.. l

.'1U~ lnd"'J..:

hul'
ro
10Llk

-;.1, .·

,

'H 11 wlru

Po

(1

D Y ~I () L I> I

x

r-;

17

to make ,III 11lll r~",on' (1IlcuICllli\, II 1111,.,111b menupper-a rm I~ thin, II ,.,uall) " iJnOlu,e he I LC~' tn. "]I' .1·\'~I"pl1,,"I1I, I i yon lI>l' II", ,IUIlt .' ,m exerci-, and 11 the tru;:t,;p n;.:pn,_Ju",I,. )UH can adrl :"Ir ewluu to rh ~Jl o( th!.' mu de. an I m ""Ih' 1I111'n)\'e lIle ,tMI'~ I I'racricr at rnccps-c ntrol <hould nor he C mnne I to 11 nn'llI "II< n You 'hnuld he able I" ~I. ~ und d,'ph) them "": . unu ,he arm I' I cl<l nonerl that
II a rna "" straiqhr,

\tJU ,lie not trynlj.;

h~un'
and
IIlII

:\ 1.1 ,hOJ",
hal';':I"1-:

\"0
"I

with
IlS

lu, aliI" "1 ..,,,,1. "II the
" .. iJ.:hl. 1,,:\ I II he

",,,,,,I,
ho1' h~1

the

Im:"I"

uwn

,·".,1

uft ,

all ill' arm mil ,fie' , gnpl' cl hi' Innris , 'dkllll: Ill, iorc:.. m de, »turu I I,ul III c"nb 1";1,,;«1 the -huuldurs '" " 10 make Ih, d.he,,,l more pronuncnt : an.l, I articularly tle~cd the lricc\! th. lurep, " h,"'II) "tf"(lcd because III buth picture It h Ih P""IIf11l 01 r'I,,,,alloll , I The
thl'" ".

,CHI. II)

harrlem n~ '" all the
i~ (JIll' Dr

rms-our"

lllll.clt,. I~ ,WI me •• ,.1'}, II h"1 'jl~lb th II \rC'I1~l\ e ular fh~play 111 hl~ pOScIllg" an, and \\-'11.11 i

asked to tlex the IrlCC", he ,eCl11' 10 automaucalh puse , I'If which ) IlU can .ee a frlml "jew III Fi~ure
In 111Ul cases "ell' If you first where pllt you some rensrun 011 the fmearm

,najl Ill! I hi. accu tom.,1 Ii, .1111) IS'lIe, t mu ... t.: ... If d ,
h

\\'I~h In Cl)lHr,,11he upper-arrn muscle.

l

J" shu", til, "01;[1(,<1 euutrul of rhe trice I s, I a,k,'d Vrco til make tl1<' '"'''' XLIII where the r"r<anu. and boulderarc limp 'mel (lIlh the Irll'C'p' n"llr~clc" h" much harrier in till, 111'1 ieachee a ~UIJ~ri"r ,or! "j II1d"l'Cllllclll rnntrol ,
alsu. II make,
til

a K"' d ,h pi,,), stu-n the ""uk, anti lhc trick that
t heu
t-,

whe n yo"

1-:'I '"

lar

!h~t

YOli can
Jilt!

h"I<1 then

the a1"111 uut htHa\l)' tn relax

by

"llC"C~'HVt'

cuntractum

make Sh""ld

the trlL,_'!.:pr.,

11,,1' ubout. 'juickly

til harolel1 the I nc<,!" wl.~n
"It

hy comracuon
I he

It Iall-, mto

the h~lll{cnJ.: I',,,,ll"n 11'",1

raprrllv, :mcl " milch 11l! Ire .hm"y use for ynur mirror, I

r '""111

I,. r~pt'arl(1
, ,\ nuthvr

f runt

J.

'"

~I ( I. n ,

e ~, I
pdt 11111 III lit till trhl'tJ"
1I,llk\\ tid... I h.", 111 I<I~ I II II", 'III"

011
nil

,I Ilu
tht
lin'

,UII., 01

I II I
lilt .11 III It I'" .... 't!

nhlLlt~
pl\llIlt

lu
I
'H'

il",

01 111\

,,\\11

1..<'1,1

rhat ,h.n 1''' 1''' i,'<l1\ 'u 1I~1

~·t'1 .... h • 11

I" 110". n ,,,II ,,,Ill 10k

",r,IIIII

\\,,'
I \\

!Ill !I'S

Ih"l

ten

h,' d~I" he' IIIU "U II" iorearm hdl"
t ... \t

h"
tOI

It \ Vf'n' nrrn
4..tHlIl. \II

11'1111), .uul ." thai

rjn(I

trill h<llllIHIII 1ft

h.
~

1'1I1' .,

rn '''t,;h.'~
H

rh
1~

uu ,
III

rh

lllc

nf Ih

r

th

...... IIl'llt

J ht:.l

"t"_
II

tq

111.11..1101

II.'"

IIKI lOll'

IH"'~ .uul 1 Ih I .L ....hnrt 111:,.:1, hB:t.·p", p~ IU\ l [h.. ,\ t ~ du 11...:.(. 1 d 1'1\ ...hull h.1i'" lUI""" It.. 1\-111)(.1 tluh til hl cx.ut unfit')' ':'!.olh." v ln n
I
1\\

t.:

""

t1lh..,

lIlt

In a 11,~lIl.LI nlt en

, 1mil'

4\'"

1.,I\'l'

jtltHh'

1

lilt"
..... U

mu-« h..
llll1"'j"'''' til

"II lht,
.L

tJlrtll:-o.

\\ HI ...

..hhfh."'

I

III

It

kill

~

II""
I

11I1,lll

1,< ,.,11<01
II
l

...h'lt

11\(,,,,\1. t ..

«rlu r r,,:: ....

11,~

'.In

I: [ ,I

\

:'.1 f) I. I) I x

I,

,

DOD Y i\I 0 L D 1
\"0'" a few ih men 1<> !:,O nack para~raphs: who do I" not

xG

21

know how Ihnr bicep.
III

tu shuw I r that
is to
hl'

u s c le or

hunched up,
\ (HI

up, whatever

balledI 'fin

wish

tv lise. the

ann
I '111

II1U,1 Ill' !ully ~11{1the palm "f

ihe
\\,;1

hand nl the

nHl'1

he toarm

-houhler

If, with
111

pnsuion should

III' XL
k'cl' and

v

I.

,\rCII

hi, [oreand from
F",l'RC

upper-arm arm nuau-

unmovable hi, hnnrl

XLVI

~I1\1cklc}-ul'

to palmIts a, hape, Gel The lump would become

111'. then immediately the 111",,1" w ould chamre
'" hil<h. hump Try as hie"p much

1'III~cr
dnwn.

31,,1 not
make the

it you rsel f.

in p,,,iliun

XL \ I, palm

IlIJ,sible ami then rnlall' your haru] tn palm-uj: \\ ,IICh the lump ~u. Kpt"l' CMIII:"II1t: ),,,ur hand irnrn one 1'".111011 In another and the bicep wilt repeatedly chan"e it. shape 1:01 lin matter how you
try
.\'1111

cannut

keel' actually

II

a t 1!~ hig-hest
<II> 1101

uules that

the palm When they

IS

down. show

(~""nc thvir bicep"

phYSIthe~\ renlly

cal culuirists

know

the palm I'OiUI111li \>ul. or up. (""I1~efll1ently the bicep never hunchc, nrul they become ","onvll1ced that their 111U c l '.. ate "Jnng."

he»

The rea-rm i, that the lIi<"1)5 at it, lower end wlw,', to" tendon which I' m racherl III the OIlier hone of the r urearm, In I he palm-rkiwu pnsit ion that bone i, cI ·c 10 the shoulder, \\'hen you rever-e the hand to palm-up, you rotate Ihe forearm on Its ()WI1 axis, alter the respecuv e I'U"II<'11 oi the [orearm hUl1e,," :111<1 increase the rlisrance between rhe 1I~;gin ami iu-ertum "f the lnceps. The bicep, has two 11I:'dd~. Two helli", thai almn-t ,nerge intn one. The h ad, are .11. hed by separate tendnn-, 10 the shoulder blade ;-"ow listen. If you Want to teach the ble'l" the position <II ulriruate
COil L raction

: practice tlexln!;" it with the elbnw raised above XLIX fir even higher rhnn thar. . tart with the arm a, in the teu-rnn on the bicep-, "on can, raise }'lmr ellxrw uurl slid.: tn the back (If YOl1r neck . \s th' "Ibn", ri,·, the tell.;un ul1

the head as in X 1.\'1. put all ),OU" fist rlnwn the biceps ",til

\ ~~ ml

r

V

1..,

, 'I..

lilt III
tH,' I

i1

! .IU1l I

01",

,l1l111.11 II !Iw· IUL·-c.:p \""Ili hum~1 I',. .~ u ru-ver ha~ II, fl ~n ...
Lh:'.1

ca-uu 1 ~l fit \ s-. 1'" t h.H t lu- 101 c..:-:I nn "unot: 1" ac LLmll) 111~ld'l', thu .. :dlnwlI1.":' tIlt' Ilh·( 1) hi c:onl1-·.~lo.:'l t'\'I.."t"'l·d,,1:...!h
lIL· ..

I

I

111.l\

rer dH,' ..hi Jtd d~ 1.... \\"LHI_
lul~lr.u .. (d~ ~\
1

h.q
I

I...... f1l'

I

III t1. ,I' 1.1

t~jllll

..t

~

\'.tllH ....LI i dtllll...!,
\\111 .L ... :"h\

n'rlt

1 t1

~i \ r-

I' ...

1

l -et icr
1'.. IIII

{.':\ lIt

111,1 tu III

~'t'HJUW II

t11!"

In

l,duoi,;.Lit

f

ln- lilt "l .:

Ilj\\t·r

I~

~~I~I

t~1luuu-h

m~ln'

il' Iltl.. ;li111' \:1.\

1

.IIBl

I

ADVANCED
\\ lu-n til IIH.·
lll;l~h.:'r:
\\;!'. \·1111

BICEPS CONTROL
hum] pa,-u:d
«u to
J

lIa \ r' k:. rlll'd
~HI.Wlul
,... L01

to

up the

IH~,:t'P"

wh 111,.'

\-t ILl'"

.rrtu
!1\

1'"

~ 11"111

:nu h~Bl
ront

~ llnn,1

~ 011\1

.LH:· ..... ll

tilt
-I

...l,l .... t

~lu-re )
I
j~ ....

ur

d"'1 L"W lcm

~,;on 111,,':0, \\'1\ II

~Ill' a I ,lin v

'in. w"IIMl n I'm ~ln"'lt I~jlh, t 111'p~'1,:t'tk x till' hln p~ .rt ~\·III. 111th..:PCIHh_'lll

n 111~\_

\\ 1,," Ih,· .um " 1I,)h ",.'" ,:\1 \ II Ihe ";""1" hunclu- "I' "",.".01'.' a ... "h~ III ;t!"r ~ U\1 pHL L.:n.... III PI1 H. The nex [ til iu":.:,to dn i...n learn 10 111:'Ll~I..: u I
U :d

IlruJt:.;~ \\0"1"';·11lilt: nl..!: In ~lIl~h::"I
\l'l.."u·
~I

;U'm ,.., hnlj-heut

: when
P.a:-,.l

the

[(11"11.:.\111'

:.md Ilpper-arlll
pu ....HI~ln. \ 1.1

.IFL
L~H

III Xl J X hll",:q~ ri...... m .. 'l.

....

iru
.LI'~Il."

I ...

I

liuh~

rhe
I~I

I"L:.:.1H~:IIH.:.h:
.... 1..'L.

hl~h curve
r,~ht

~Inlil. ...l_\· _\·i
.11111it nlll..,! jill'

PI'l:U11'l'.., bU.."'C'll:-<

ni ill

.LLhlr-h:"
it .... ndrk-n

\\

III

their

tu

In

belli

;LI

:"i.Urp"' ...1I1~

~lIspl:.\

l ht ..,· l and

Lhe: rllrl'.i' III till' l'PIJf;'l-~I"'ll

\\'111hl:' tl~l1

an I1tfh tlu. n 1.. urvv-

[JODY)[IJLDI;\{,

23

1'",1.,
,lho'I'1 senu "d~.
hut ,I, "u\h,,~
10;

XL\'III

Till lncep- i. riot .I~ I,'g: .._ ,.he" th, 10m l~ full) -I, nt ; It looks like Ihe sun half-riven from a Hat horiaon. )'Ir )I~ad i, a wonder 3\ thi> di,pl ';' (:-;e~ I·,,-u'e Ll I l I lie d,d "1l11Cthi "'-:" li ke on 1 '0:nrc ; Ilkl' her nnly h" arm w,., viewed ir rn a lw ve. Thai picture J;:reatl), inl'·r~'leri .\t~". \\'11." 31 Sl·"U'-, I 'u~.:£qc<l tlnu he In it l le m;,,[c an attempt. ~\ th of ,I> 1<O'J.:m that 'lea,1 W;lS leJOIIIg: r.~r uvcr .....L) \rCtl unh leaned .I\(r Ii little "a~. ! It tne I .... rnl um ...autl en nnaltv -a;,1 .,) have 'I, Sec! it ", the thumb thut rlues 'I," I \I .• '''''I'ped F'J.:"~c L. I \n,~"hI> am' "a, at ,,~ht anules, the I"~q,, <1,,1 co [ "'t h'c:h ~'1<,u!{h 10 suu him, Iii, palm wa' awa) lrum the camera. II~ ,Ii,rou'·cd iha: loy !uminl:( the palm up nnrl ", much ;" I~""hlct"wanl, the camera he u1\,I<1 1"''''0 the bi~"l" project hi::;hcr. h":11~ 1.1 "01' an ther and It" -ucce ...... auempt It was k:li new lIn,,-c to Arcn, Vult (an -ee how mterulv he ful I:". \\~,uchi 11:':- Ill'-. rt"fiu:: uun in the UHf"! or. ~
diIT~r."1. 1~"cr)· ,tunt like

\Iml.

J'

~o"lrnl;
hem,

another

subiecuon

it " mastered, makes uur "i the muscle tu Ih~ will

more

10 d"play the b,c"l'~ alrno-t a, much when Ic'lly bern Your w,Il-I"''' er will make Ih~ uiusch ''''til "" matter if the I "i[l"" " ,,,,ravomhlc. he<:nme po,.II>I. ~, when sion.

t\egre< IIi It )inally \\,,11 tlw arm i-, h~ I( Jh-x

",,(I

The harrles] th'''g <If all "to llex the hicep-, In the p ),it"", ',f ,,"II uXI. \' J II ,h, Ihe biceps n, la ~c<l and 1'"'. feet I;. snnxu h. I n X I. \ I I .\rctl h~~ I"rl s.trun~h· len!'lt'd the hirups lhal It !ui~k... "'IIU'v,,", ':'lIlul \nU 01,,;.111 actually see the [, ne "f d tvrsmn hetw cen ,t, I W~ ), .. 11,,,,. 1 lUll vavs h. ,[""

,w,

_.

UOlH

xr o :

III

\

II

r

I

11 dqt a'i hi

I

I

du.'
\f

:lUUI.UU

~

1
1

I ut I llie mu .... ' II I I t ,,,,_} \\ l IUiI in
II

u

""rlllt ... t tlnlt
~ual1l '1111 I

Willi \\t .,1 .. t.: H

'11,

"ltl1\:l.i

g; II H

II,.,
t
1

t11110nt~1

It. \f. I 11

,unt
t

'lili. ..... UUI ""
t II

:..,dlt
II

ur
I

I~

,Ib

tilt
..

<ill
lul

\HIt

,"cd
L

"io]lg,(·

\"

...th'

tu he t , t 11 ' Ih~11nl:l'I II'M I 1'1'ltIl ~ till II,""), '''' llie Ia<a<l kb
H , fnth 1\ relax thL bll "1'" uul m.d";Ltht -ul) .... L.'lh. m
UI11!I'l("tunt:-..

( m] n,'" II ht u \ u Il'lIoi II" rm ruul ",,1.1 IH1 \u h~ ~ l h lhh ,. I 11 I ~ mu-cle n

'ii,

~l'm -!n.th. r III' t11~r<

"liN""

II II

1«.

~1l1

< I I "..lilt

'\1.1:\

11

11,1'

1'<

\1,,, II " IIoll! "i Iht· 11111 1 '1111 1:I(1l \P ("

1K.: ... ,Ul':'
;1 pLdnn .. 'II \n:tl .....'l'lIj I(JI

I

11"·1",,, II
llw
un

HI.II,
<'<

I

II" lh.
LTiII \H,W I"

~'h"to~r
tlllHDt:'lluf

'I ,Ii ,II"'"
\( ,h.ll

I

111

\,1 1:-':
\IIU[
I...

I
t

nIt I

u {.
[It

h""

,.., I...

In 'I.n.lult.
t

rh
II

\1111,1.,_ ... It

111...

;lrlll

THE.: I'(1RE

/\R

1

n

DY

MOLDIX(;

25

have exant; ned your l'hpiquo.: hy uid "j ~ mirrnr, you III U .... t have noticed that It i, hurd to milk, di" fo rearm au.l upperarm look hi~ at the ~;lIll~ time. \ Vhcn the ul'p~rann look. it- bi~gc,t. the forearm i..almnst 11<>1111,1 til lopk "mall, see it because yllll s : ,] e f I'Ll 111 the I XL\ I). 011 the I~ontrary when you fix your arm '0 that the forearm seems vcry bi~, ),011 II rc disF,GL "', LI ;II'point,'<1 tn not e that the 1'",,11'''' i, not th ' lIt.l f. r .1i'llla\·in~~ th llP,,,,, 'M11l, 1'Hila!" the best combiued effect is when the arm" hent half-way, as in XLIX, fnr then if you have the control. you ran make tlw b;cej" 'tand "1'. can alsr: harrlen the triceps to put the curve on the unrler vich- of the arm, and make the j",·carm lI1U 'h wid r than \\h .n the arm" full) II lit \\'hal gi,,~, th,' hreadrh 10 the Iorearn: III X I.IX " the ti-:hteI1111~ oi supinator IOIl~lIS mu de, You will 1",1< '"] the picture tha: the lower ~[h::e of the forearm is 1111~ ,alm'''1 straight line, >1.1rlin~ near the h,"e I)i 1111' thumb ami cutting into the Ill'l'er arrn ju-t 111 [ron: Irf \\ her e th hie'l" tart, The lower tendnu of thut muscle is fa tcned In the lower end nf the (Wi .... bone of the Ioreurru It, I'Pl'er tendon ;~ f~stcm'r\ I" the "I'I"'1'-arm 1)(II" iI couple of i uches ;rhovc I he cl how, "Its name Impli", It i, nne "i the muscles which rotate the [orcarrn : but because it au"e, the '11'1)\\";,,,111, it helps henel the arm at the elbow when it cuuracts
tJ1C

It ;, ca'i' ttl get c.II1Iml oi th" s:lpillat<lr: 10 I.ld you may I'tt it 11I1UJIl"'inu,ly while you Me rna tNIIl!,; tln- IJlCl'P', Jha it will nnt 1IlI'I I" leal'll a li!li about us action, '-." stand facinR Y"lIl' mirror; raISe your arm I" the ide, heuel it half-way .. t the ...11",,,, <t» thaI Ihe [''''l',I1'111 j, 1"'fl'tllllit'llla,' :,11(1 palm of hand towards the 11\11',..,,', :\,,\\ l'c:ht~11 yuur blccp, muxcle. '\' the biceps hUll1p up, YlJU will 'CC the slll'iimt", !ighl~n, The r urenrm nca I' the elbow will suddenly become almost fifty per cent thicker than hd"re, The ability to make the supinator stand out increase- very quickly. To make the forearm

ItJ<1k it, verv J)ig-gc,l, it i, ""re"ary

to He"

;JUrI

_I

1.011\

\1()1.1l[\I, Inti ~ 1,,:'"- • ,i.... \. 11\ 1.11
t:nlHIt
\',11

._1 II .. nUl"·
t ~ , ..

Il~ I,. '[,",1,
I ,

...

I

I.~

Ih, I..

I

[I

I

\,j ,~ II"

I

v

I vinl li~hLl'n .LlIII

1'"

111

!lie

...ttllillatllF

the,
al'l
I

d,m'h \lInl" li"'l I. 'HI III h"n~l till' palm "j

\. h,

ha
rhcn

11

,1 "
!he'

d,·pr~",-,
11.",'[
uru "
L.,
.11
I

,,,.-I,
th~
\'1,.'1111"
... !"

111I1"'l

I", rl ~la\Cd

.~\\.n

Fr-om ~ OLl,
j. 11.:.lrnl
.. (1L I H .. In. clc (-;L~T

the

.. ~(In

I n ...u unt,"
I h'

'~ILI

n -xur
t.·
"I<

u ..ill

n.: r
I

!..: ~·I ~ I... III
(bt,

..

n

iII';;

I

the

[111'~'Hi01

it~l~

I"

,

III

,I v s \I rvlv h('"d Ihe' j"",<1 II\lr Yuu h.ln !II ,- Jtatt It :1'" vuu lu Ild 11 l-rhd,h ..... vuu III t"t It tI.~Io.·l ! Ill' nru riiL'h:... .. '11""l~l\ II"" I h v \' er;nlljl \nd L~I lnU '-'IU h.LH.~In d .... 11 til It will .uu 01101,:'1.: , I,; l'llll.U.'h.:il
j
t

•• \ 11 ..:: 11 c ... 'pLI1.llj ~

1("

'nll

W1U

urll

f'l ~~'II

1

l

J\\

\'11\1 I" fL ~n'arl1!

h"

i II d,,1 u dh
.....In'
till

I nld

"II

In I~I:ltUL UH, 1., .. ...,lm I ••
d ~,IU' 1'1 "'17.

I Lt, ~.1'" ~I'

I,;!

111,'II , .... iln 11"'1 :th\.l\

1

I

H,d with llu
II I

.Lltd ....ap l hk~
.LI .... 1111
\\,~'I'

~llnl~

n
III

:-\11 .... rl10rt

:Ill 1'"

"\r!u:1e
th.n

on

:trnl

.ll:-.lllt" Iha.
IIUW

liken
rli "1-

h ...... 01 Il.I.\
I' ....[.H

111 111\1 .... ·1~~-.:oIH n I... lU.H

J

1h
L..

I1IU

~~'Il' o ....I]~ -I j

.....uhu

~
H t \\

\~l .It

"I"
lilt

d

nH1I.,.I".I'l.

t'a lI'l gt t \h~,:m dfl

,n

l fh

III 'l'hru p~ifl al,ulll till' f~tl ...arm , dJ"'1 L~\ unh ........ \ L~l' "':1~1I L!ljlhll,,; l he tl ru ..dL
l

L' II

"',. \\' ......III du.!i.\ I ~u Ii· ~jl\'l' 1111;,: Impt ~.... ~Hm I ha, ln- 'I.:~ I I alu, r l he ..11.C .tud .... It.:' I II h. ~ ~t Irea, 11' at \\ III _\ it~f Lh lin;.: Ihe "t..:, I' I....!,,; rhtj nrck ' I,,· "" uh] "I'~ILhi, 11.",,1.,II al~hl"" tln- WI"" ,,,,,I It'l "II II,,· r, ,\'l',"" III t,~.. h.... :":4l lax . ,11111 l\t.· WL luh I ..... 1.u-c-tu-ck," ~ 1"II,,'l;:I:x;,. ;1nd rot;, f!.'Il[ ...{,,·'t'raJ l ~II n- ...
. _ \ \ he I I Ilr:o.l
r

,\ at'<'IlIber. 'IUlci'iy,

lOZj

HOD

Y MOL

D I '"

t.

His ion:arm ~<l11e.1 10 Ii erally dllllhic in size while
were watching

yun

it

'I h" makes an ideal exercise providing you with alternate contraction ann ",11 relaxation. There is an advau-

.,,1/
ta;..:.

about

this

rnus-

cle-cont rnl w hie Ii makes a !:,reat all ,,.,,1
II'

the

non athlete exercive

;

c.,peclally
w hu wants

10 the 1113n

without the falig-ue ailli mene.s which Iollnws \,1 olent work Yr-u call practice Illll cle-control tu th e lirnu, ami finl,h lip [resh. ,\",1 if you have 'Ilen! half th" 11111 III altematinc relaxation 111111 contracuon you never hav 31'\" sore III 1_ ch

FILl'.' XLIX