Breve descripción de las fases del proyecto

The cause is that he has traveled past the pole of balance. Strange as it many seem, to secure the best effect, only a light dip is required of two or three inches; if the athlete travels further the biceps secure the balance of power. The snap is taken out of the movement. If anything, the balance should be with the Quadriceps.

The concentrated effort from the waist up registers a great downward pressure before the up-heave is made, and where any amount of weight is employed the downward pressure is always greater. Of course, the better developed the thigh biceps, the better is this condition overcome.

I found that lying upon a table with a kettle bell hitched on each foot, and then curling the heels to the buttock, was an ideal exercise for these muscles. Some allow a person to sit on the soles of the feet and curl their bodyweight, but a person is not always handy, as are kettle bells.

This exercise has a fine effect on the calf and buttocks also. You will find, lying on the back with a weight balanced on the feet and pressed to straight legs, is also very good.

Of course there are many other exercises that have a good influence upon the thighs, but as the major part of body culturists practice within the confines of their room these other movements are out of the question. But, if you can get out where your

opportunities are not so restricted, you would naturally find improvement more rapid.

The benefits of thigh exercise do not begin and finish with the increased proportions and bettered appearance. You will find that in nearly all thigh movements the buttock muscles are equally involved, and as the thighs improve the buttocks become firmer and will take on a fullness that will magnify the contours of the thighs. In fact, their will be a considerable change in the hips, groin, lower back and abdomen that is well worth working for.

However, I will not go so far as to say the chest and upper back will be benefited in proportion. I don't believe it. In theory it may sound all right, but anatomically it can't be done.

A person with wide hips will develop the largest legs, as he has the natural

construction. That is, he has more space to build upon and generally is possessed of greater concentrated energy. The small of his back is wider and the rope muscles on his back appear like huge twisting columns. The pit of his body is larger and gives a greater space for the entire torso. Such men always have powerful vital organs.

The part of the spine that embraces the region of the hips is known as the sacrum. Its translation signifies that it forms a sacred area, which we know it does. All our

procreative powers are contained in this region, which makes the reception of our virile forces. The ancient sages of biblical days when referring to famous men of their time would explain their qualities as being due to the fact that they "sprung from the loins" of so and so. Their term was more correct than our present day assertion that so and so is a real "chip of the old block."

The floor of the pelvis is a natural foundation for the base of the spine and

considerable support is given to the fixed spines of the sacrum region by the depth and breadth of the hip bones. If a man has wide hips he is bound to have good legs, and, as I have inferred any exercise that operates the thigh muscles brings into action the powerful buttock muscles. Have you noticed when you went to push against an object how these big muscles tightened up? The same thing happens if you resist somebody who seeks to push you away. These muscles contract very vigorously when a person bends backwards, as he pushes some object overhead. An exercise fan feels the resistance in all two-arm push and press exercises. I remember when I was making records in these lifts how many of my friends would remark that it was my great arm and back strength that enabled me to do so well. They were surprised when I explained to them that the whole secret of that lift was in the support I received from the buttock muscles. They were my support, and I could feel the bolstering effect upon the small of the back. Their tension helped to keep the knees locked, which is extremely important, for as the battle is fought to pass the sticking point in raising the weight aloft, the pressure upon the legs is greatest, and the least relaxation of tension at the knees will spoil the lift. As I referred in a previous chapter that years ago a favorite supporting feat of professional performers was to do what was termed a hip support. How they had a belt that fit loosely over the hips with a hook and chain attachment that passed through the platform on which they stood, to be fastened onto the supports of a platform underneath. On the platform were horse or a number of

people. The lower platform was lowered (not always lifted) until the whole platform with the people on it would be suspended, supported by the strong man's hips. To make the feat more impressive, the lifter would press overhead a bar bell, or else hold kettle weights out at arms' length level with the shoulders in a crucifix. The by a mouthpiece he would sustain the weight of some other heavy object. This feat is not nearly as hard as it looks, although it certainly requires strength: The main thing is to keep the knees locked against the great downward pressure. So you see, it is a great asset to have good hips from a physical standpoint as well as on account of the organic strength they control.

I often feel that the more we know about these facts the richer we become . We are taught to realize more than ever the efficacy of exercise. Observation and analysis teach us many interesting things.

My life has been spent among athletes of every form and no one has had any better opportunity of noting the effects of exercise and sport that I have had. Shot-putters, hammer throwers and sprint racers have the finest legs among field athletes. But I have noticed that it is only since the crouch start has been practiced among sprint racers that they have acquired an all-round thigh development. The old-time standing-up start never seemed to have much effect standing-upon the Internus Vastus. Jumpers

generally have good thighs, but none of these field athletes show the development in their upper body that some imagine. Shot-putters and hammer throwers naturally have the more powerful physique. Yet, they all fall short of the muscle builder. The latter studies his physique more thoroughly and seeks to perfect his proportions as well as to increase them. The sportsman runs , jumps, or throws the hammer just for the love of the sport, and mostly train to master the science of his particular sport. As a rule, he is not interested in development, which is all wrong. I have increased the ability of many field athletes from constructional exercise. A body culturist is the best all-round athlete because he perfects his whole body. He is interested in harmonious development, which after all, is the only thing that counts.

The biggest fault I have against the home exercise fan is that he will fall into such unpardonable hit-and-miss habits. Just consider the deep knee bend a moment. How many ever practice this and completely straighten the knees when coming to the erect position. The knees are invariably bent. You should always straighten the legs in all leg motions I have explained, by locking the knees. Half the effect is lost if you do not.

Long distance runners run flat foot. If they did not, the arches of the foot would quickly become pounded to death. Shrubb, Longboat, Hayes, Kolehmainen, and Nurmi all run flat foot and none of them have remarkable leg development.

I have noticed the German troops on parade, marking with their famous goose-step action. They actually walk with a locked knee, but the leg development of these troops is not out of the ordinary. Neither are the legs of the crack British troops. Wile they do not march in goose-step formation, yet, when marking time, at attention, and when marching, the knee is stiffened to straighten out the leg. Even the vast numbers of Swedish gymnasts who practice the gymnastic march secure no unusual leg

development from that special walk. This march is fine for the calves, but more weight

than the bodyweight is required to give these muscles the necessary resistance.

Years ago I was quite friendly with the famous Swiss athlete, John Lemm, who at that time was the world's greatest wrestler. He had wonderful legs, and he was the first to explain to me this difference. His occupation was divided between athletics and that of an Alpine guide.

Ordinary walking becomes too habitual to ever provide material leg size. If it was not so, then we would find professional walkers and long distance runners with legs the equal of the mountaineer and sprinter.

A little mental deduction will prove how illogical such an idea is. The muscles of the body are given to us to adequately take care of all our physical movements. This is the reason why the muscles do not grow from merely carrying the bodyweight. Try to build a big thigh or biceps with a pair of two-pound dumb-bells. It can't be done. You must give the muscles the necessary amount of resistance and they grow, in order to be more capable of handling the greater weight. In other words, the greater the

material resistance, the greater the muscular growth.

Before I had been properly informed of the difference between employing the calf