Home Dumb Bell Drill, 1894
Dublin Core
Title
Home Dumb Bell Drill, 1894
Subject
Springfield College--Faculty; Young Men's Christian Association of North America; School for Christian Workers (Springfield, Mass.); Springfield College
Robert J. Roberts; body building; Gulick; dumb bell; exercise; YMCA; gymnastics; gymnasium; physical education
Description
“Home Dumb Bell Drill” was written by Robert J. Roberts and first appeared as a serial article in the magazine Physical Education. In 1894 these articles were published as a book by the Triangle Publishing Company located in Springfield, Massachusetts. The book contains a forward written by Luther Gulick in which he introduces the reader to the life and work of Robert J. Roberts, highlighting Roberts’ core belief that “all exercises should be safe, short, easy, beneficial and pleasing.” Roberts is credited with creating the term “bodybuilding.” He became a pioneer of physical training by experimenting on himself. Because of his clearly defined physique, Roberts was often a model for artists and sculptors. In 1887, Roberts headed to the School for Christian Workers, now Springfield College, in Springfield, Mass. to run the floor work in the gymnasium. He left at the conclusion of the 1888-89 school year and took a temporary position in Utica, NY before settling in Boston as the director of the gymnasium at the Boston YMCA.
HOIl)Cl
DUll)b BClII Drill. Robert"J. Rob~rts. TRIANGLE PUBLISHING CO., SPRINGFIELD, MASS. /tY'~ •••
llome Dumb Bell Drill,
~OBE~T J. ~OBE~TS,.
Ditreetotr Y. lVI. c. II., Boston, mass. -~..,,-With
a sketeh of JYIrr. ~oberrts' Ltife.
By Ltotherr Goliek.
THE TRIANGLE PUB. CO., SPRINGFIELD , :MAS:;. ,S91. I L ROBERT J. ROBERTS.
£{
Robe~t J. Robetrts and ais Wotrk.
Ullllsual m Oil are born into the world fOI' some Ilnusual and extraordinary work. When the history of the Physical Department
of the Young :Men's Christian Association work carnes to be written, all will doubtless realize that Robert J. Roberts was the rough block of granite, which, standing Iirll1ly at a critical point in the stream, directed it so that thereaftcr it flowed in a new and permaneut bed.
It i8 hard to form correct estimates of the value of work till thnt work has had time to live and be tested by its vitality,
quite apart from the life, vitality nnd enthusiasm of its promoters. Still, it seems fair to say that :Mr. Roberts has laid eSEential elements in the basis of the gymnastic work of the Young ~~en's Christian Association.
Enthusiasm is perhaps his most chnracteristic element. It runs over ; Hlis the air about him; his pupils all seem to c,ltch it; it never fails, but is always the samc. A great source of his success is the remarkable pertinacity with which he has adhered to one thing. He has but one text, simple work. On this text he preaches a thousand sermons, each one different from the others. My work, he says, is for the multitude, not for the fcw who are already expert gymnasts.
His" platform," which is the basis of his work, ia, "All exercises
sha1l be safe, short, easy, beneficial and pleasing." There are some who are inclined to laugh at such a simple basis for work, but one who has carefully examined this ,. platJorm "can but wonder at its cOlllpleteness for the end in view.
Mr. Roberts does not mean that this platform shall apply to all gymnasium work, but simply to that work which has the same ends in view which he bas'; i. e., hygienic 01' " body-building" work, designed for use by large numbers of individuals who must exercise in comparatively limited space and time. Educational gymnastics are not attempted, not because in his estimation they are useless, but becanse they are not in his line. " Save the multitude." His platform will bear careful examination. (j
All exercises ~h1}1l b(, safe. By this is Illeant that they shall be safe for the one who is (loillg them. That which may be perfectly safe for one who has done a YGar's faithful gymnasium work, lllay be decidedly Illlsafe for tIl e ]wginllel'. Some exercises arc taught, \vhieh, done !Iloile, wOlll(l'certainly appear unsafe, but ill snch cases the teacher is always to stand by the side of thc [ierforlller, and thns ,the exercise be'
comes a safe Olfe.
All exercises shall he shod, Thi~ applies to apparatus
work alone, where but one,or, at lI1oSt, two can cxcl"(;i~e at a
time. The reasoll for this is that there may he no tedions
waits. III all of ~Ir. Hoherts' work each exercise takes bnt
a few seconds, mid thlls the, whole division gets through rap·
idly, and no one has to wait. One or two other poillts help
in this sallie direction. The exercise ends in sllch a way that
the apiJaratns is left clear for the ncxt member. This is accomplished
" snally by having the last part of the 1110\'Clllent 'away from the «p]Ja.)'otHs and nut lou;anlthe SUo'UnU point. Thus, on 'the low .horizontal, the excrcise allllOHt ill variably ends on thefni" side of the 1; :11", thUH lelling the next Illall step right np 'without havillg .to W:lIt till the previo1ls ol1e has eOl\lpleted the exercise.
Allexerdse~ shall be eusy; easy for the olle dO'iny them,
W'hat is hard for the new Illan llIay be easy for the two-year's
man. Biea~y i',t is not; llIC'allt that no ~(Tul'l shnll be demanded,
but that no' undue c'fl'ol't shall he Illa(jc, What is nndue
eiIort '~ , When the exercise causes nel'l'OllS trelllbling or lhe
hands, it haspassed 1IIr. 'llul)crL~' limit of case. ,
All 'exercises shall be lJeHe.ficial. Thi8 b aime(l at the
doing of exercises simply for the oal(c of duing something.
Every exercise IllU,st serve some definite and useful end, It
must have a deUllit,e and llseful place in the whole !:chtllle,
All exercises shall l,e p/w.sill[j. 'JIlr. ll\Jbel'ts i8 opposed to having exclreises bccollle simply a 1ll011otouoliH grind of so 'many IllUSellllll' lIlol'enieilts, Excrei"e to hayc its hest ciic(;t~
should be [Jlca~url\ble,
We thus HCC that thc forlllula," All cxereise~ 8hould lor, safe, short, ea8Y, hcnclkial 'and plen~illg," contnins in it not mcrcly an excellcnt working' hilSis, bnt considernl,le excellent. 7
philgs.)phy· l'~ well. It i8 perfectly p08tiiltle for any olIeto' Lakc· this phrase, and by ]luLting It difiel'entintel'[lreUition upon it from what was intended, and from what MI'. Robcrts tcuches, makc it Lcach what it does not. InLcrprcted fairly, it iR a mORI excellent working bU!'is for the conditions ,it is 0\)1i ged to mcet.
Therc :11'C thrce lines of work which 1[1'. Hoberts emphaRi7.
es :
lsI. Trunk exercis('s, 2n(1. POl1terior work. all. Light
work,
Tnmk cJ'e)'ciSeS, " Thc lIIiddlc third of t·he body . (the trllnk) is ·whQre a man Ii"cs:' This is, ollc of ;\'II', Roberts' phrases. Accorrlillgly, the 1I108t il11pol·tal1t part of the·bo(ly to cxercise is the trunk. The arms and Ipgs each receilre a certain amount of attention, but the principal thought and effort is reserved for those exercises which affect the trunk and through it the vital function of digestion, 8S well as those of (,irculation and respiration; the holly movements directly alfecting perisblsis nnd stimulating. the abdominal circulation.
To pllt and keep heart, lungs, an(l abdominal organs in good order is t.he tirst aim of ]\11'. Roberts' work. UpOll these, he says. the whole structnre of bodily health is uased.
Posterior lcork. It is a noLieeable fact that most men
going to [t gymnasium and exercising without supervision
will develop the muscles of t.he arms and rhest in preference
to those of the back and legs.
The great hnlk of bent arm parallel bar work lends to make a man round-shouldered. The natural standing position
of 1I10st Ii ['tit-class gymnasts is wilh head and chin sli~ht1y forward, chest sunken in, and shoulders forward. The reason for this is that ordinary parallel and horizontal bar work calls for strength more from the chest thau back, and consequently we get large pectorals without eorrespolHI~ ing development of the muscles which draw the shoulders back. Recognizing this danger and need, Mr. Roberts in all his work emphasizes the necessity of" posterior work." He aims to develop the muscles which expand the chest and hold the spine erect. Tn a pril'ate letter, Mr. Roberts say~: R
., Even Bill Blalkie is off on this question. He told me tbat he always thought, till he tnlked with me, that dips on the bars, horse and horizontal bar work, and work standing with the back to the chest weights, would expand the chest and draw the shoulders back. I have noticed lately, more than ever before, the deforming effect of bicycle riding with low bars, striking the lively striking bag, and certain exercises on the trick and roving rings, in drawing the shoulders forward, narrowing the side walls of the chest, amt ovcr-dcyelop;ng the upper trapezius muscles, as well as making these parts too
heavy and stiU' in their acLion." •
The following is from a litlle manual of 1111'. Rouerts's, which expresses his thought more fully:
" A common mistake with many who practice body-building
is to develop the muscles of the front chest too much. It has been tuught by some that front dips on the parallel bars, throwing the chest forward between the breasL bars, and using the ehesl-weights, standing with the back to them, would pull the shoulders back and down, and deepen the long and short chest. dlameters. Years of experience prove that this anterior work causes one to iJecome rOl1ndshouldered
and Hat-chested, thus decrcasing the size of thc lung-room. Those not praclicing antenor work very llluch have a larger lung capacity than those who do. We arc told, other things being equal, 'Size is the measmement of power.' When one opens an umbrella wide, he enlarges all its dimensions. The same thing happens when one pract.ises posterior work_ He enlarges all the diameters of the chest, thus increasing the size of the lung-room. Finish your exercise
hour with posterior work, which will develop those muscles that hold the form erect without a conscions eHort on your part."
Light roork. As a young man, he excelled in so-called "heavy gymnastics." His muscular development at tbis time was certainly extraordillary. The Ilccompanying cut was made from a photograph, but does not do jllstice to it.
In answer to definite questions, Mr. Hoberts has given me the following about himself during this period in which be was doing heavy work, and in which be discovered its wr.ak
!I
nes1'l. The otiler heads Lhat have already been mentioned are referred to :
"At that time leonId pole I'ault () fect, do a 100-yords in 11 seconds, plIsh thc shot(lG pounds) 13;3 feet right, 313 left hanrl, th row hammer 70 fectIG
pounds, (good distance
for a short Illan), walk a mile Ullrler 8 minlites,
also walk G in the honr, and run :3 miles ill 30 millutes. I might 11l e II t ion many oliler events that I did fairly well in. I tried to do well at el'cI'y cvent I practised at, but llcver did I try to cxcel by vcry IIIIIch work at auy onlJ event. Fellows llsed to say, why uon't yon (10 those thing~ you call do well at. I would answer, I wish to be an all-rollnd man, aner thc Greek idea to do lllallY things well, and not strive to excel in. anyone particular evcnt. I hare Llonc a ~landing high jump, 4 feet, G inehes, first from right side, and Lhen from left side. A running high leap of;3 feet, 4 inches, tirst leaping oIr my right foot, Lhcn oft' Illy len, (My idea of a lenp is where olle leaps off onc foot and lands on both.) This exercise shows power of leg and thigh. A jump I tbink shoulu he stated when 11 person jumps f!'Om both feet at ollce. I have jumped orer a stick, 5 feet, 4 inches high (l'l1l1ning jump), first. from right side, thell from left side. (This shows great sLrength of ab(
lominal ll1uscles.) One lIlllY be a great leaper and a poor jUlllper, With bells in Illy hands I hnvejumpcd a height of 4 feet,8 inches, in a standing high front jump, and o\'er 12 fect in (L ~lallding broad jUlllp. I generally took up two opposite
events for special work dming a year's work in the gymnasium. Pel'llUps for one year's work I would take 3 back jUll1pS, (I have jumped 29 feel), and the pull up to chin, 10
(t hare pulled uP. 35 tillle~.) I lYoulll 1I0t /leyieel 111)' general
gymn:lsLil! exercises to practise these events, fOl' I would time m.yse~l, nel'er allowing over 15 minules time to he given to this kind of wurk. Next senson I wonlll take up 80ll1e other (101) events, RUY running high lenp HlHl putting the shut. Another yeur, hop, step HllIl leap, and the fence \'tHllt, (to right an<1 left.) I have vaulted r. feet,;3 inches to
right and left_ Another yenr I wOllld take np BOllIe other opposite kinds of 1V0rk.
,. I was one of the original founders of the' Old West En<1
TIoat Club,' founded in 1867. T was the yonngest member
and owne<1 the first single scnll. I lIse<l to al~o row as a sllb·
sLitute in, the old 'What Cbeer' four-oarcel crew of thOEC
early daYd. I wns ulso a good long-distance swimmer, my
strongest hold in short'distunce swimming oeing done uncleI'
\rater. 1 used to swim under water, in a private bath thnL
was uhou t 40 feet long, np and back and np and back Ilg'uin
bd',)['e coming to the surface to hreathe. I think breast
stroke swimming the fine~t single line of physical exercise in
existenee, You are exercising and cleansing the body at one
and the same time, killing two uirds, us it· were, with one
stone. Bt)sides it is strong posterior Iyork, every important
muscle in the whole body getting its proper amollnt of
wOI'k, I cOlllmenced my work in 1861 at the old Tremont
gymnasiulll, .comer of Eliot und Tremont streets. I have an
old gymnasium ticket of 18tH clate. I WflS fooli~h enough
not to keep the others. Also I have some measurements that
were taken at that time."
It would be Ollt of place here to 'ntlempt to go into the
exacL nuturc of the physiological eflectil of heavy us compared
to light mOl'emellts, bllt it should be noted that a number of
Illoderately rapid movements with a mediulll weight seem to
be of more value to the I'iuli functions than fewer motions
with heavy weigllts. On the other hand, the lIlllximum effect
on muscular structure seems to be pl'o<iul!ec\ oy the heuvi6r
work.
Mr. B.o!)crts' experience in regard to light versus heal'.\'
gymnastics is of greut interest.
,. I was about tifteen years of uge when Ijoined the 010 1l
Trcmont. Diu Lewis had a gYllJna:;iulll on \Vest strcct I •
think, at 01' a f('1I' ycars before that time. Too milch duncing
and easy work Lo snit me. Desides, I hall no faith in the man, for I did not bclieve he practiced what he preached. He showed ofl' his bnsiness Loo much by wearing extra wide 8hocs and a big tall hat, (with a tight band around his head, think of Lhat !) wiLh the hat filII of holcs. His work was too ea.5yand too light to sllit me, while I felt in my heart, evcn at that Lime, bnt did not darc exprcss it, heing so YOllng, that Dr, Will~hip's, (who was located at • Brimstone CUl'Iler,' Park Street Church), was too hard, for I noticed that all his most powerful membel's, while theS had large, powerful mllscles
and fine-~haped bodie~, ha(1 pale, white, sickly-looking faces, and I felt LhuL t.hc two Rhollld not go together, I was groping in the dll!'k, as it WCI'C, after the tl'lIth 0(' the matLer, and after a few years it commenced, after making many lIIistake:;,
to da wn upon me that Lhe g'rcli te:;t gOO(\ to the greatest nlllllber, physically speaking, cOllld be obtaincd uy heavier work thull Diu Lcwi8 gave aml 11111Ch lighter wurk than t!Jat adl'ocatcd by Dr, Winship, who :1rgucd that tlic ' sLronger a 111:111 was t.he beallhier he should be. We all knuw now that health al1(1 strengLh are not neeessurily co-relutive terms. To ",al'C the I1Il1ltitnde, led l1Ie to more simplify my work so it cI'enLllally dcrcloped 111)' platform. Very many suppose that platforlll is bahy work uecunse in a large city it has to be rUII in its simplest form. The siJllple work YBries according to the abIlity of the class that is bl,ing wurked, Simple work 1'01' a ciLy like Spring-lield, nclass., 01' Utica, 1'1', Y., wonlll be yery ad I'anect! work for a ciLy like BostOIl, whel'e Lhe ',\'01'" htlS to be I'lln in u ycry simple mUllller l)cc(wsC we nel'cr htH'e t,he same mcn together on the floor more Lhan once 01' twice a week, alld very often not us orten as this, when the lIIembership is cxLra jarge. Where the platfurm work wOllld
show IIJl to the greatest advantage, wOllld be in a collegc 01' a sllIall city 01' largc tuwn, where the sallie men could be beforc
the instructor three 01' fOllr trilles a week, for months at a Lime, When an instrllctor has such an opportunity as (lii!; and docs not get good reslllts, the fault is in thc sysLcm ot' work he teache!; 01' with himself, I notiel'd when [ LBught 1:!
slow, heavy, fancy, and. more advanced work in acrolJatics, gymnastics, athletics, etc., that I would hal'c !l very large membership at the first of tllc year, but that they would soon drop out becanse thC'y could not do thc work, and I would also notice that they, the II'cak 11lC'1ll bel's, would. not rcnew the ncxt scason. 1 now 1I0tice that mOl'C of thc ol(ll1lcmbership
renew from ycar to ycar than el'cr bcforc.
"I gil'c tile mnt of my attcntion to those who nccd it most, the h3ginners and those who Cflnnot for various rcasons do the morc ad I'ance(l work. lly having thc platform work safc, short., casy, benellcial an(l pleasing, by pushing simple 1I'0rk, I can get 1110rc I11CU to g'o int.o it, and find it easier to lind lcadcrs to teach it, and also can run marc classcs in a clay. Thc simllier your work thc more classes you can run ill II d.ay, and thus the more mcn YOll can do goo(l to. In competitivc
work and thc han]cl' kinds of safe cxcrcises, I lind. that the men leave the classes and bccolllc spectators, but when I teach easier work thc f; ro'/cd (10 thc 1I'0rk and thc few look on. Why many gymnasiullls are not doing the work that they should over our country is bccau~e they havc too much g'raded and. hard work, and this prcvcnts them running as many classes in a day as thcy should. I have a lettcr beforc me, datcd Novembcr 13th, saying of a larg.) city of betwecll two and three hundred thousand, wherc they have one of thc Ilnest Young :Men's Christian ASEOciatioll gymllasiulUs in the whole country, two classcs are held cach week, with an al'erage
of about SO men in each class. The junior department mects also twice a wcck. Thc work i'3 011 thc graded system, ccrtain afternoons and cvenings for simple I\'ork, other afternoons
and el'enings for intcrmediate and advanccd work. Now from my expcrience in such maltcrs this docs not work wcli, for you car. run only a fcw classes thid way. Jllst think of H, only jOlO' classes a week in a largc gymnasiulll with a large ll1elllbcrsbip. Why, with our plan they could run over sixty classes a wee";, and look after the interests of all. This is why I believe so strongly in thc platform that long expericnce has proved to he the best for thc muny.
How diel I happen to take it liP'! It was to get away from a tough crowd. I was trying to lcad a Christian life, but found 13
it hard work to do so when card [llayillg, smoking, swearing, lewd stories, etc., were the chicf thing that was going on among the young fellows that loafed around the COl'llers. So you see I shook the crowd, and weut up antI joined the old Eliot Street gymnas ium. So, striving spiritually to be better, led lI1e into what hus proved to he my bless cd life's work. Tul'lling
Godwan1 always quickens a man's life intellectuolly, as well flS spiritually and physically. I wished to do the most foL' God's cause in the wodd, and I knew 1 could do it better if I wa, cleveloped in these three directions."
Twenty years after the work at which nIl'. Hoberts has heen speaking, and after Illany years of light work, he writes the following: "1873 to 1878 I weighed, strippell, 145 pounds. I weighed 160. stripped, in 1890. Thc smooth, evenly·developed
body has the mosl cndnranee. I think I am stronger than in 1875. I put up a 102 pound bell with each hand the other day, and did a few other feats of strength tbat sllrprised and pleased me, showing me that 1 am as strong as ever. The chain with links 0(' equal stl'ength is the strongest. All parts of my body have been strengthcned by long years of faithful work, and so I feel that my strength will stand by me for a long number of years. It surprised 111e at the case with
which I put up the heavy bell. I hnve not done any of this work for the past twelvc years or 1110re. Heavy lifting was my stronghold . I lifted on my shoulders, with u yoke, in Music flail in 1877, antl again in '7tl, 2,200 pounds. I lifted til'st 1,400, then 1,500, and so on in 100 pounds till I lifted the 2,200. lfy pulse when I sturted was 100 per minute, and 120 when 1 took the yoke all' l11y neck, so Dr. Bowditch said, who took my pulse at that time. I put 120 pound bell up with each hand, lif.ed l,OOO wilh Hly hanc\s, and picked up 550 pounds with my fingers from the lioor, pulled UJl to chin 3;3
tillles, and pulled up with each hand n times, and jumped 33 feet in titrccjumps. I bettered thisjuHlP to;)5 feeL"
What place has Mr. Hoberts and his work in the great movement of the physical department of the Young ~I.en's Christian Associations?
1st. Iiistorimlly. To hill! is dne the credit of having J I
swung" these Assoc.:iatiun8 away frolIl using physiCal feat,,-as an end, to using them as a means. And further than this,"or having developed a distinctivc style of gymnastic work which ie exceellingly I; imple, is attractive, can be operated ill large dllsses, is efiect.ive in relation to the vital funcliolls of digest.
ion, circnlation, and respiration, nnll' which cui1 be SllCCCS,,· fully tUllght hy teachers of mediocre nLility.
The movemcnts are fJ.uirkly done, and there i~ a trclIlCnrlous
clash and enthusiasm pcrvading till the work. As .far as the Assoeiatiolls have hall [\ distinctive style of gYlIlllH8tics, it
h:18 l)oell Mr. Itoucrts' stylo . .. ll.)(ly-buillling;" is Mr. U()h3rts' phrase for his work, and this is his cont.rihutioll to the work uf the Associations.
2d. At jJrcsOlI. The physical work has hcrll arrallged into three great divisions, tlw 1fYlJienic. tile Eclu (;uti01wl, ((lid the Hecrcatire. 'The first, (the hygicnie). has for its cml the sceuring and IIl1lintllining of health. The sc(:olltl, (the (:tlncaliollal)
, sCl'ks I:edily lliocil'lillC, l'0nlrlll, grucc, prccisiOIJ, phy~ical courage, and lhe like, these ends Leing seeondar'y to
t.he hygicnic, the rccreative hllYing in the gymnasiulll thc general fnnction of play with t.he clIilt1. Thlls we sec that the work which 1IIr. l{o].erts has ~o ably c.OI"l)red is hasal to III1ICh ot' lhe work in thb department..
In tile great following thaI. there has been of Mr. H()berl~ ' WOI'k, the intense pcrsonalily of the man Illllst be horne ill milld . lIe is sucees~flll bceause he is himself, not bce-ullse ot' whnt he leachcs. He WfiS no less successful when he lang-ht he,l\'Y I\'ork. The real tcst of his \\,01'];: callIe when otherI' took it lip, and without either his experience, eoIII 111011 scn8C, or ellthllsiaSIll, marie tI slIccess of it.
It remains unly to give some of the detuils of .M:r. Hoberts'
·t
life. We quote largely frolll the Boston Y. M. C. A. Magazinc."
He was born in Boston, June 29, 1840, and was educatc'll
in the pnblic schools of lhat city. He attended the Phillips Street Grammar School until he was fourteen, nearly cOlllpleting the COllrt('. He thell workeel for the "'estel'll Union Telegrnph Co. fiS a messenger iJoy, gradually working 1 :,
lip ill the ranks Ull l.il he iJccalJlc a !Icli I'cry dcrk. During these years he was forelJlO~ t alllong lhe hoys in lJoxing,jnmpillg,
wrestling, aIHI all kinds 0 (' athletic cOlltest~. In 1865 an!1 '66 he attended Stntlrt\ gy llln:JsiUlll, aud also louk sparring lessun~. Laler 011 he leal'l1t the woorl-tllrning trade, and fur awhile alsu worke!1 as a Ill:lchinist, but liking wood-tlll'lling h~tter, he pel'sisted in that until taking lip association work, Augllst, 1875.
His tirsl gYlllllaslic work was dOlle in the uld 'frclllont (l'Yll1lla~iulTl , thcn I1nder the directiun of .Tohn Doldt. He nextjnine<1 one managed hy Dames, of dry spirometcr fame, and stilllnter he was Wilh Dr. Winsh~p, lhe eelehl'aLcd strong man of that day, who, so the story goes, hegan to cultivalc hi~ museles for Lhe express purpuse or thrashing a man, lllit who forgot all aboul il hef'Jrc he had tinitihed the p\'UCCE~. Mr. ltoberls linally joined the .-issociation gYlllllasilllll, where he was c1cbtine!l to remain fur l1luny years.
IIiR first experience in leDehing WDS g ained at the linioll gymna~iunl in 1868, 'G!), '70. Hc wal; also at. the same time a member of the A ssociation gynlnasiull1 and Dr. Winship's gymnasiulI1. He \l'en[ [11'0 nights [0 Ihe' Union, then t\l'O nights to the A"60cialioll. allll tl\'O nig htt; to Dr. 'Vinship'~ gymnasilllll, whidl \\'I1S jll~t aC\'08~ the strcet from the Uniull gymnasium, at th:lt time 10cate!1 at :;00 " ' lIshington Strcet.
l'hy~ical cdllealioll was 1l0L as poplliar then as it is 11011', al1(l the lI1anagers 0(' the Youllg :Meu's Christian A~sociation had become discouragccl, :In!1 thought scriollsly or clo~illg the gymnasilll\l. MI'. 1{,(Jbert.~'s upportunity hat! COlllC. In fear alHltrcmbling he wellt (,0 the cx-l'resi!lent. of the Associatioll, ~lr. Joseph II.Story, and asked to he gil'en a trial us instructor.
Chieny throllgh IhaL gcntlelllan's inllucnce, llis request \\'as granted, and in Augnst, 1875, he was given Charge of the gymnasium. His boyish ambition was rcaliz('ci, lJut, although
he had a buuntiful stock of enthnsiasm, hc fOllnd, when he fnirly faecu the problems he was to solve, that he had nOlle to spare.
l'he total mell1bership was 4D. His ~alary was 8750. a year, of which he paid $150. a year for help in cleaning the gymnasiulll. Hc was rctjllired to open up, sweep Ollt, repair IG
the lockers, kecp the apparatus in order, and do any other odd jobs that might be necessary. The apparutus was of the cilldest sort. The pullcy weights were valuable, chiefly on account of their antiquity, the lightest pulley weights used being 14 ponnds, (thc heavy one 64 pounds.) The lightest bells used weigheel 10 pounds, and thc lightest clubs, (j pounds.
The mats were simply bags filled with excelsior, and his model'll gladiators were in no danger of bec01ning enervated because of the luxury of the baths.
There is hut little to say in regard to the system taught, except that it seemed specially designed for the strong and actil'e, and tlwt cven they, or a majority of thcm, found it too severe. The objects aimed at seemed to be to see who could lift the heaviest weight, put up the heaviest dumb-bell, and do t.he most rlitriculL feat.
As matters of intercst to the newel' generation of teachers, some or Mr. Roberts's measurements of that time are given: Height, 5 feet, 5 inches; weight, 145 pounds; chest, 43 inches; waist,32 inches; biceps,15 inches; thigh,23 inches; calr, 14~ inchcs.
lIe was a favorite model with the artists of those days, especially so with the great sculptor Rimmer.
In August, 1887, Mr. Holwrts lert the Boston Association,
aftcr 12 years of cont.inllolls teaching, to go to the Training School at Springfield to teach his sy~tem of tloor wo!·k. The speciul object of the physical department of this school is the training or teachers for physical instruction in Young Men's Christian Associations, and he hoped that his inlluence IVoultl be extendcd, and the cause whose welfare he hud at heart would be advanced by his hecoming a teacher of teachers.
After two years of work there he re~igllcrl, for he found
that he did not cure to teach the more advanccd nOl'mal and
educational gymnastics which were expected by the school.
He had given himself entirely to the hygienic side, and was
entirely unwilling tu come into rebti0n with any other, eyen
in a normal institution. 17
The following statement of his reasons for resignation was drawn up and agreed to by both parties:
"MI'. Roberts' reason for resigning, is his unwillingness to teach all of the gymnastic work that the school believes should lie tanght at a normal institution. He rightfnlly claims that he is specially fjualilied to teach the ordinary floor-work that is needed by every Young Men's Christian Association, amI also claims that he does not feel ju~tified in teaching anything else."
These rcsolutions were unanimollsly adopted by the Tmstees:
"Resol-uecZ, That in accepting Mr. Roberts' resignation we express to him onr most cOl'dial regurd for the superior service that hc has rendered us during the two years 01 his cOllnection with our school; und that it is our conviction that to hilll is due, more than to any other man, the credit of having
saved the Assoeiation fl'OIll the evils of funcy gymnastics, and of calling gcneral attention La those principles by which gymnasium work can be, and hus been, Illude useful to the lIIujority of llIen."
He then wOl'ked for two years in the Association at Utica, N. Y. The Utica gymnasium had been built according
to his ideas, al1(1 his short stay ill it was yery pleasunt to ull concerned.
While t!lere he acecpted the gratifying invitation to return
and resume charge of his first love, the Doston Association
Gymnasium. This he did in December, 1890.
The remainder of MI'. Roberts's life cannot he written, as it is not yet lived. It promises to be both long and nseful.
The Home Dumb Bell Drill whicb follows Ihis is fin excellent
example of .Mr. Roberts' work. It is given with tbe expectation that it will continue to prove useful, not only to those who t.ake their exercise at home, but also tbat it wil! receive t.hat increasing use in ¥ymnt\siums which it !1(l6erves. Home Dumb Bell Drill.
By HonEHT J. ROBERTS.
This drill is called the IIome Dl1mb Bell Drill because it is so simplc that it can be donc in lhe home or any where elsc.
H is a hcallh or hygienic drill. Emplws(s is laid on the movcments which exercise lhe hack, as by tldti means erect carriage is secllreu.
Thc drill iti not an experiment, hut has been in sllceessful use for ahollllen yeurs.
NOTES TO HOME DUMB BELL mULL.
When you know the (It'ill 'Well, Mop the sixteenth or twenty-
fourth count, and nilme Uw following cxereise instead, thus [laSS from one movement to another without making lilly slop. The effeet is l)/easillY, and on that; account more bencficial. Always work long cnollgh to get lhe body into a state of fr('e l)erspiration when you use this drill as a substitute fot" your gyrnnasillllI honr. Don't forget to take a sponge bath afterward.
'When the body is very fat, drink little, eal less, and work hal"{lel" in the open air. 'When practicing the drill, work hard and moderately fast, Jlut much force and power into all the hody swings and arm thrusts and sweeps. Hepcat and repeat a 1ll01'cment oyer and ol'er again before you pass on to the next exercise. While working, wear a helwy, loose, loosely woven woolen s\yenter. 'l\lke a eool sJlonge bath right after your exercise. Use this drill wisely, as out of it you can make slow, li~ht, quick, or heavy work, as the state of your constitution and temperamenlmay demand. To illustrate, if .) Oll arc of a nervous temperament, practice the arill slt)wly. If Yery fat or of a phlegmatic temperament, with a few exceptions,
do your work 1110re quickly. If you are in a fairly normal condition, work moderately strong and fast enough to make the body perspire. If yon wish to grow very strong and gain a showy museul~r development, w(\rk hard, slow, ancllong, and put strong action into all parts of each exercise, as thollgll yon were llsiuIY Ijve-pound bells, Be careful not t~ If)
overdo in this la~t way of working, as you can make yourself as slow and muscle u:lUnd as a heavy lifter 01' heavy dumb bell pusher. Free bodily movements, of which this drill is a type, are the fonndation of body-unilding work. To prevent any soreness, pl'l1ctice very lightly and for short periods of time the first six or seven times . Then increase your working
time in moderate doses, and practice thc drill thc days 'you do not attend the gymnasium. If YOIl are faithful for a season ill Lhe daily practicc of this valuablc little homc drill, you will becomc morc aetive, stl'f)ngel', mol'c enduring, and better ablc to chink in morc frcely than cver ueforc that only truc purificr of the hlood-fresh outdoor ail'.
If your chest iSjlat, follow the hint that is given wiLh the l1ip, and don't go beyond a vertical, nnd practice the front chest elevator an exira number of limes. If your chcst is narrow, pay much attention to the faithfltl pl'l1clice of sidc chest elevator and thc vcrtical push. When the chest is fiat and nal'l'ow, everything should be done to quickly increase the size of the chest; pmctice cleep breathing, imloo)'s amlout. If the muscular chest is poody developed, pl'[wtice the muscular
chest very often. If the abdomen is large, the flip is YOltr special work, taking care to always yo ueyona yottrvel'tical.
If yon are stooped-shouldered, the dry land swim is indicated. If the loins are weak, Lhe cradle rock is the work to practice Lhe most. Generally the parts of this drill that shonhl be used Lhe most are the parts that weary one the qttickest. Take the special work at a time of the day that YOIl fcel fresh and strong. Always stop exercising when YOll feel in a state of invigoration; if you exercise till you Icel ti'l'e(t out, it will alwa!Js do more harm thau goO([.
This drill may be done many different ways. Thc best way to do it whell the small or the uack is /Veak and the gInIt-
cns (or huttock musclcs) arc pood}' developed , is Lo practice it with the heels close together and the knees straight.
In the stiff arl11 movements be careful to s iYing to l'I.idehorizontals
antlLo swing ~OWIl close by the sides of thighs. As you do so keep your cbi!) i!) close to your necl5. {\I)c.) your head up and back. . 20
This Home DUlllb Bell Drill is for the average man. Counting up to thirty-two will take aboutjlve mimltes. Take it strong I1ncl quick in the morning, follo\\'ed up with aquick, cool sponge balh, amI it will slimulate. Taken before going to bed, it should he gone through slowly, and it will prove a goorl seelatire, especially if it be supplemented with 11 warm bath. The drill !'houl<l only he taken the day you omit attending
the gymnasium. Take for yOHr special work the part of lhe drill that aOects the weakest portion of YOl1r hody, for the reasoll tliat the hody should be developed hy moderate and light exertions rather than heavy and dangerolls ones; the weakest portions to always receive the attention, nnd he 1110re freq Hen tly Sli bjectell to 1l10\'cmcnts particlllarly a(Taplcel to their iHviaoJ'Cttion a1/(1 arowth.
This drill Illay be conducted without any bells in the hands. It was devised for a cla~s of persons who could lind but little time to nttend the gymnasiul1l, sUl:h as conmleJ'cial travele7's, Imsill€ss a1l([. )!/'ojes:;ilmal mc)! . Open YOllr windows wide anillet in the fresh nil', amI practice thi:;; drill just befure your meals. You have no ea:cnse for Hot takillY e:cCI'cise when YOlt know this urill. Many years of (cRting prove that i( answers
the ]lUrpOSe for which it was OI'igillatcd,-a condensed drill for busy men tu daily practice when they coule! nol find time to attend the gymnasium. IfyoH lw.~e time to eat, you haec time to exercise.
Use wooden uells weighing rrolll one to two pounds each. The Gymnasium Duml) Rell Drill, frclIli which thi~ Home Dumb Ul'll Drill is an extract, is fol' .\LL. It is the Gruham Bread and Buller of body bllilding exercises. IIe-who-inkesthis
-home-drill -and -a -sponge -buth -ench·day-does-a-wisething.
Ifyour health is good and YOll nre in fair funn, go lightly and loosely clad while doing YOllr work. If health is poor or uody 100 fnl, clothe all purts of the body warmly hUlloosely. The person in poor health saves vitality and the person overfat
loses his extra fat Lbe sooller. Gargle your throat with col(r water after doing the drill, but drink but li~t1c if yon nrc,
the fa t l11all. . :21
RPECIAL NOTICE .-Breathe slowly ancZ deeply a dozen
times, ,;nst beforc (IneZ aftel' doing th'is drill, Don't do the movements in a jerky l11anner, neither too rupidly.
No.1. Side Pushes.
lYote.-Emphasize all counts.
POSITION.-Hcad up, chin in, cbest out, shonlders hack and down, feet spread about twenty inches apart, hcll$ g-rMped tightly in hands, arl11s SU'u'iflilt, and hang ing by sides of thighs, palms in.
COUNT ONE.-Swing hetween spread feet., palm side o(helh d ose together; bend yOlll' hack as milch as possible tl'yin o' to (Yet yOlll' heucl ncar the /1001:; benJ ll~ knees a liLlle; don't strike hells on thc /1001'.
C OI' NT Two. -Bring-bells to face ot' shoulders, palms tip. 22
COUNT TiIHEE.-Push strong to sides horizontals, twi~ting the bells so that the palms will be (lown at the sides horizontals.
l
COU;\T FOUH.-Bring bells back strong to face of shoulders, palms uJl. No.2. Muscular Chest.
Note.-Emphasb~e connts three [lilt! four.
COUNT ONE.--Raise bells to sides horizontals, elbows still', pnlills down
COt:NT Two.-Swing easy to 11 front horizontal; keep elbows stifl', and don't strike hard.
Con,T TUHEE.-Swing ~trong' [lll(! baek to sides horizontals, elbows stifi; chest forward , palms down.
COliNT FOUIL-Bring bells down hard to sides of thighs, elbows stifT; palms in, contracting the /Jack upper arm lIIu8dcs and tile back IO'wel" chest mnscles. Pay I11I1<;h attention to putting
sh'oll!l elllphasis on this cOllnt, ns it qllickly del'elops the contractile power of the muscles thot help to keep the shoulders down and back in proper posiLion. 2-1,
No.3. Forward Push.
Note.-Emphasize all counts.
C(lU~T O~E. -Swing between feet, as in sille pushes.
C()U~T Two.-Bring hells to face of shoulllers palms up, throwing-elbows
far back, so that .YOU can pass a cane betwecll tlIe upper arllls aud hack.
CO!.'NT TIlHEE.-l'L1sh strong' to a front horizontal, ll\'i~tillg-the wrists so tlIat the palll1s will be down at the front horizontal.
COC~T F'JUH.-Bring hells back strong to face of shoulders. "---
__1 25 No.4. Dry-Land Swim. Note.-Elllphasize counts two and foul'. COlJXT O:m.-Swing to a front horizontal, elbows still', palms clown. COCXT Two.-Swing stl'ong and steady, without any jerky motion, to sides horizontals, palms down. COUXT TUHF.E. -Swing hack casy to n front horizontal; don't strike bells hard in front; palms dOll'll. COUXT Fom:.-Swing dow\J !Jllst sillcs of thighs carrying the hU\Jd~ as fUl' back as possible without bringing
head forwurd; throw your front chest well furward (sternlll\l expression)
n~ your be\1s arc swinging pu,t your thighs. 213
No.5. Vertical Push.
Note.-Emphasize nll COllllt8.
II
CP!'l\T OXE. -Swillg hetween spread feet, as in forwnnl pll~h. J
COUNT 'l'wo.-Brilig bell s to race of ;;lro1l1,lers.
COUXT TW:E!o:.-l'lIsh to a hi!!'h vertical , twi~tillg the hells so that tire back 01 the Irtlll lls will come as close together as tho !JQlls will allow. Be sure to read lip so high tuat lhe elbows
will ho ~Li n' when you r('ach the limit of the lIpstl'etth.
COUXT FOI;n .-Brillg hells back to race of shoulders. 27
No.6. Side Chest Elevator.
_Nole.-Emphn~ize counts three allll fuur.
COI:KT O:"\E.-Lowerbe\ls to sidcs horizontals; keep clbows stifY, palms down.
COUNT'l'wo.-Swing easy to a front horizontal: don't strikc bclls hanl; l'cason-te·lHls to develop those musclcs that pull the shollidcrs forward.
COUXT 'l'I-IIHm.-Swing: s/.l'Ollg ali(I steady withollt a jerky Illation, to sidc8 horizontals, palms down.
COUNT }'ouH.-Swing up strong • and stcady to a high vertical, keeping elbows stilI"; try to tOllch upper arllls close La eHl's and the shIes of the bells together, 28
No.7. The Flip.
Note.-Emphasize all counts. Note.-If your waist girtll is small, never go beyond a vertical in any of the high up reach movements. If, on the other hand, your waist girth is large•. always go abont six inches beyond the vertical when you reach up, being careful to pay as milch attention to do it correctly as your case may require.
The nonnal waist meaStt1'ement should be about eight inches sl1l(tller than the e.'tpancled chest. COUNT
ONE.
Swing bet.
ween spread feet, as yon do in the vertical push.
COUNT Two.
Swing bells
lip allel over
the head,
bending the elbuw~ aud lJ'ylllg'Lo touch the thumb
---, ends between thl! ~lIuUILltr bludl!!!.
COUNT TI1REE.
Swin!;!: bal!l< beL\\'een spread feet, as you do in Hrst partor movement in count one.
()OU,'I' Fuul!. -Swing bclls up to a high vertical without risillg' on the tocs; keep elbows stifi' and retch forwarrl aR far as you can without rising oil' the heels as you pass up ___J
through the horizontal, pallll sides of
bells coming close together as bells will allow.
SPEC[AL NOTE.-Ifyour waist girth is over-large, go backwarc[s abou t six inches on all vertical movements, especially
this, your special one, The Flip. 20
No.8. Front Chest Elevator .
.Note.-Emphasize counts two and fOllr.
COUNT ONE.-Lower bells to a front horizontal, palms down, elbows stifl'. reaching ail far fOl'wan) as possible
withont risin),: ofl' the heels.
COUNT Two.-~wingslrong and steady, without any jerky Illotion, to side horizontals, palms down, chin in, and chest forward.
COUNT THIn:)·:. -Bring bells back easy to a front horizontal; don't strike them hard, ns that tend~ to deyelop
thc musclcs that draw the shoulders forward.
COUNT FouR.-Swing up strong and steady to a high ycrtical, keepin~ elbows stiff, and slide front \Ipper arms close to the e!\l'S, .. No.9. Combine 1, 3, 5 and 7.
p()SLTIO~.-Sallle as yon take fllr side pushes.
SIDE l'U;;IIES, No. 1.
1.
Swing between spread feet.
2.
Bring to face of shoulders. ,3. l'u8h to side hot"illontn k
4. Bring to face of shoulders.
FOHW ..\I:D l'mm, No.3.
5. Swing hetween sprCfl(1 feet..
15. Bring t.o face of shoulders.
7.
Push to a front horizontal.
8.
Bring to face of shoulders.
VImTlCAJ. PUSII, No.5.
n. Swing between spread fe(~t.
10. Bring to fa ce of shoulder~.
11.
Pllsh to a high vertical.
12.
Dring to fllce of shoulders.
TilE FLIP, No.7.
13. Swing between spread feel.
14. SlVill~' to hack of neck.
15. Swing' to between spre[l(l fed. Hi. Swing to a high ver~ieul. 3:3
~EAl1Tt:l ~INTS,
ny ROllRRT J. ROBEHTS.
Some Reasons for Daily Exercise. H"s a duty you owe your body to keep it in health hy daily usc. nodyand mind arc both gifts, and ought to be well cared for, and for the proper usc of them our :Maker will hold us responsiblc. It will purify the complexion. Exerci~c makcs olle fcel like a new man, and gradually increases the physical powers, and gives more strength to resis
t tl isellse. It will prolong youth . IfYOIl want to fepi like a healthy boy, you must act part of the time like on('. "All work aBd no play will make Jack a dull boy," is as true in ollr mature life as it was when we were boys. Life will seem more worth living. Exercise will do for YOllr body what intellectual training will do for your mind-cdueate and strengt.hen it. It will prevent the blues. Galen, the celebrated physician, said that we should exercise
to prevent. disease, rather than wait t.o excrcise to ellre it. It will enable one to do better mental work in a sh07·/e7· time. Plato is said to have called one lame because he exercised the mind, while the body WfiS allowed to suflc.,.. You will sleep sOllnder, cat more. look haIHlsol1ler, ami feel bettqr natured, because exercise will keep the body in .~]Jlendicf
7·1mnillU order. Ifyou (H·e too fat, it will 1·elll.t0e yonr weight; if too thin, in crease it. You must admit thnt a smmd body lies nt the foundation of nil that goes.to make life (L success. Judiciolls ('xereise will hclp to give it. It will uraee lip the llerYOllS sy~telll. Exercise, in connection with cool buths and simple diet, will wonderrnlly help the YOllng \Il(,1l to live cha~te lin's. 3-1
It will strengthen a weak heart.
Varied, light, and brisk exercises, next to 8leep, will rest the tired brain octtcr than anything clse. It is a nutul'lll stimulant. Modcl'lllc, regullu', and vig-oro\ls exerciscs, wilh somc
attentio\l to sleep, dict, and bathing, will prcvent the ovcl'prod
uclion of fat.
It will improvc thc breathing powcrs.
Exercise is to thc body what friction is to metal; the lattcr will rust if not used, and the body will become diseased if not cxercised.
It makes one cool and daring in times of dungcr.
Many of the troublcs that adults suffer from ill lutcr life are due to impaired muscular vigor, and if gentlc cxcrcise is takcn, much of this suffering will disappear.
One should exercise as long as he lives.
It will givc grace and dignity of beuring, which come from line muscles and consciousness of nervous force.
Vital Thoughts.
A Christian should be Ihc healthiest of men.
"Evcry excess is evil, be it act of mind or body."
"Exercise makes the body a bctter piece of machinery to
work with." "He who has good health is young, whatever his age may be." "Nalme always goes for a long life and good health if we will obey hcr laws." " Strength of natl1l'C in yonth passes over excesses that are owing a man till his age." "Fat measnres the disproportion between Ollr diet and exercise." "Repletion exhausts the stomach, while fatigue palsies its powers."
The apiccs of the lungs show thcfirst invasion of tuberclee.
To sum up the physiological efiects of judiciolls bodily ex· ercise, onc may say, it promotcs nutrition. The one·sideclness of almost all sport'S and mechanical acts of life causee many ca.se~ of spinal curva.ture, and .to prevent 35
it, regular, equal, and similar use of the other arm., leg and
side of the body.
The hest preventh'es of consumption are fresh air, sunshine,
judicious bathing, nutritious food, cheerful company,
and wisely directed exercise.
After forty years of age, exercises that put great strain on
the vital organs must be abandoned for more prolonged and
slower work.
"Health is the poor man's wealth and the rich man's
bliss." It is not a free gift j one must work for it.
Growth is more active between fifteen and sevenLeen years
of age j development, between seventeen and twenty-five; so
put no great strain on the body at those ages, or the foundation
may be laid for ill-health in adult life.
The best medicines for nervous troubles are air, sunshine,
quiet, cool bathing, and light, slow, muscular movements.
" Elegance of form in thc human ligurc marks some excellence
of structure, and any increase of fitness to its end in
any fabric or organ is an increase of baauty."-Emerson.
Rack of neck exercise, rolling the shouldors back and down, sternulll expression, and the breathing exercises, will do much to bring about an erect, manly carriage.
The best workers are systematic in their hours and methods
of cxercise.
"'IVe should enjoy life more when we nre fifty years of age, if we obeyed Nature's laws when we were young. Take this hint, young men. R~joice in your strength, but don't abuse it.
Ten Rules for Development.
1.
See that the body is in a sound and healthy condition.
2.
Live on a wholesome, nourishing diet.
3.
Give the system a sufficient amount of rest in sleep at regular hOllrs. Eight hours is usually sufficient.
4.
Take exercise. Muscles grow in strength and size by using. Begin moderately-never overdo.
5.
Develop nil the parts symmetrically. Each will help the other. Stop excrcise before ('eeling tired.
6.
Use plenLy of patience and perseverance: You can't change your form in a day. a(i
7. Avoid ull stimulanls. There is nothing in lhem that builds up mllscular tisslIe.
S. Bathe sutnciently after llIuEeular exercise to relllore perspiration. T(lke shott, cool baths.
9. Do not overeat; it only clogs the H,Yslon.
10. Be ]Jure in imagination, body ancl practice.
Stop Exercise Before Feeling Tired. Don't ovcl·do. StoJl short of fatigue. Stop exercise when you feel like stopping the least. Keep at it unlil you arc perspiring
freeh', and breathing deeply. The tirst few lessons shollld be takell in small (loses, say ahollt twenty or lhirty minlltes. For these few lessons one eunnot expect to perspire
freely, or breathe deeply. It is after one gets t.o know how to do his exercises properly,lhat he receives the most henefit frolll his work . Ifone exercises till he is f!ltig-IIed, he will tWl' down nnd not build up. The l1Iuscles nre strengthened by moderale exertions,
nnd lIot violent nnd fitful ones. The weaker limbs and parts of the body should receive more attention, and be morc frequently gil'ell the ~pcci((lwork that has been prescribed to incre:lse their size ancl strengt.h. Ifthe limbs 01' parts of the body nre too fat, special work will reduce lhelll to their norm:
ll proportions anel slrengthen thelll at fhe same time . .. Where the 1ll0~t hent is, there is the most reduction." Fleshy perRons should hep Ihe futlest parts of the body covcreel
the most when (·xercising-. Also weal' a heavy Rwenler. If feeling thirsty, gargle the throat wilh cool water for a minIIle
or two. Then slowly drink a little.
General Advice for Those Who Attend Gymnasiums. Begin the rlln slowly and end slowly; run half lhe distance one way, half the othel'. Always breathe throllgh the nose. Nevel' ]lllsh up a heavier bell (hun YOll can easily with your wenker hanel. BeItel' not ]lllsh nny, exce]lt under advice. Try 10 vault as high with the left hand as you c10 with lhe right. Same rule holds good in all cases. Exercise to slight fatigue; vury the work so lhat all part~ of the body shall be used. . :17
Do not take violent cxercisc or icy baths; they will pllve the way for hcart trouules and rheumatic aflccLions. Take inftlll, deep bl'cI,ths orten during the time you are exercising.
Do not wear tight belts. As long as you can study or ntt~nd to your bminess you can exercise. Take it us regularly as your meals.
Do not stop yOUl' regular exer(·ise uecallse 0(' a cold. Take it till you are in a moderatc sweat; then take a f1uick, hot b,1th, finishing with a f1uick rain-shower uath as cool as can be borne; rub till dry anc! red; wait in the parlors until your temperature is eflualized.
The muscles of the spine are Rlrengthencd uy her,ding forward
and coming to an erect position, thlls preventing and helping to cure eurvatureR.
The most benelicial exercise can be done n~arly right at the Jirst trial, thus showing that the gymnasium is ('or the multitude.
Use roving rings and straight-arm work on high bars to increase the width of the chest. Do not work hard just before eating, as it will exhaust encrgy
that is needed for the digestion of the cOll1ingmeal. Young members should avoid he:1\'y apparatus, a~ it will prevent the full, symmetrical growth and upright carri<lgc. as
ROBERTS' DUMB BEll DRill
appeared as a serial article in the magazine, called PHYSICAL EDUCATION, at first. This magazine has many other articles of equal value appearing from month to month. It is the leading exponent of the subject in the country, and is of interest to everyone who believes in the subject. It has each month some scientific article of interest, chiefly to teachers; some article on practical work, SUC:l as there is in the Dumb Bell Drill; editorials on current
topics; a review of the best literature on the subject of physical education, appearing in this country, England, Sweden, France and Germany; clippings from the current press; and news and
personals from teachers of gymnastics. It does not represent any particular school of gymnastics, but stands for the subject as a whole.
It is an illustrated monthly. Subscription price, $1.00.
THE TRIANGLE PUBLISHING CO.,
SPRINGFIELD, MASS. A Month with Roberts.
TO STUDENTS A:-{D TEACIrEHS OF PIlYSICAI. EDIJCATION.
At the request or a large number of stuuents and teachers of physical education, the veteran teacher, Professor Robert .1. RtJberts, will cOlJduct a slimmer school scssion at the Doston
Association gymnasillm from July 3rd, 1894, to July 31st, inclusive.
lIe will be assisted by Charles A. Rabethge, M. D., medical director of the noston Association gymnasium, by James n. Fitzgerald, M. D., director of the Utica Association gymnasium,
and by a nun;bcr of special instructors.
The course will be a pl'Uctical one upon the tbeory and practice of physical cuucation as nnderstood ami tallght by Professor Roberts and his PllPils. It will include anatomy, physiology, the spccia I physiology ofexercise, measu remen ts; prescription work amI the correction of deformities, Hoberts' dllll1b-bellllrills and t1rills with weights, wands, clubs, etc.
Sirr.ple work, alH] safe advancell work npon all the ordinaryapparatnE-
tumbling, games, military drill, methods of t1evising aml combinillY e~;el'cises.
Athlelics.-How to run, jump, vault, ]Jnt the ~hot, etc., and lastly, how to teach. The varions divisions of the subjects will be taught hy daily lectures, recitations, demonstrations, amI drills.
The athletic work will be practiced mainly at the splenuid open-air gymnasium at Charles-bank. The fee for the course will be $25. payable in advance. I~essons in boxing, fencing, wrestling, etc., will be given by the special instructors to those desiring them, but an extra fee will be charged for such instruction. A certificate of attendance will be given if desired.
Last year's pupils will be admitteel at haif-1Jr'ice.
For further particulars address Professor Robert J. Robert~,
Y. M. C. A., Boston, Mass. 40
HOME GYMNASTICS
For the Well and the Sick.
Adapted to all Ages and both Sexes; with Directions
how to Preserve and Increase Health; also, How to overcome conditions of III Health by simple Movements of the Body. Edited by DR.
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~T~ 47
GYMNASIUM .MATS
"\iV'e are 1:1'l..e Leacle.rs.
Refer to
PROF. ROB'T J. ROBERTS,
Director Boston Y. M. C. A. Gymnasium.
MATS MADE BY US IN 1876 ARE STILL IN USE
AT THE BOSTON Y. M. C. A. GYMNASIUM.
We rnaoufaetutte the Celebttated "~obettts" mat.
Address,
RUBERT MILLER I err..
230 STATE STREET, BOSTON, MASS. A I
48
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CLASSIFIED GYMNASIUM EXERCISES,
R. J. ROBERTS' SYSTEM,
Compilcd by A. K. JONES.
This is u manual of to-day. It aclapts itself to the wants of a Gymnasium Instrnctor by trenLing of exercises on the various apparatus in the modern Gymnasium .
Price, $J;l.OO Mailed to any adcl1'ess 011 receipt of pl'ice.
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SPnIXGFlELD, MASS., U. S. A.
SenclJor CatalogHe oJ Works on PhY6icui Cttiwl'e.
DUll)b BClII Drill. Robert"J. Rob~rts. TRIANGLE PUBLISHING CO., SPRINGFIELD, MASS. /tY'~ •••
llome Dumb Bell Drill,
~OBE~T J. ~OBE~TS,.
Ditreetotr Y. lVI. c. II., Boston, mass. -~..,,-With
a sketeh of JYIrr. ~oberrts' Ltife.
By Ltotherr Goliek.
THE TRIANGLE PUB. CO., SPRINGFIELD , :MAS:;. ,S91. I L ROBERT J. ROBERTS.
£{
Robe~t J. Robetrts and ais Wotrk.
Ullllsual m Oil are born into the world fOI' some Ilnusual and extraordinary work. When the history of the Physical Department
of the Young :Men's Christian Association work carnes to be written, all will doubtless realize that Robert J. Roberts was the rough block of granite, which, standing Iirll1ly at a critical point in the stream, directed it so that thereaftcr it flowed in a new and permaneut bed.
It i8 hard to form correct estimates of the value of work till thnt work has had time to live and be tested by its vitality,
quite apart from the life, vitality nnd enthusiasm of its promoters. Still, it seems fair to say that :Mr. Roberts has laid eSEential elements in the basis of the gymnastic work of the Young ~~en's Christian Association.
Enthusiasm is perhaps his most chnracteristic element. It runs over ; Hlis the air about him; his pupils all seem to c,ltch it; it never fails, but is always the samc. A great source of his success is the remarkable pertinacity with which he has adhered to one thing. He has but one text, simple work. On this text he preaches a thousand sermons, each one different from the others. My work, he says, is for the multitude, not for the fcw who are already expert gymnasts.
His" platform," which is the basis of his work, ia, "All exercises
sha1l be safe, short, easy, beneficial and pleasing." There are some who are inclined to laugh at such a simple basis for work, but one who has carefully examined this ,. platJorm "can but wonder at its cOlllpleteness for the end in view.
Mr. Roberts does not mean that this platform shall apply to all gymnasium work, but simply to that work which has the same ends in view which he bas'; i. e., hygienic 01' " body-building" work, designed for use by large numbers of individuals who must exercise in comparatively limited space and time. Educational gymnastics are not attempted, not because in his estimation they are useless, but becanse they are not in his line. " Save the multitude." His platform will bear careful examination. (j
All exercises ~h1}1l b(, safe. By this is Illeant that they shall be safe for the one who is (loillg them. That which may be perfectly safe for one who has done a YGar's faithful gymnasium work, lllay be decidedly Illlsafe for tIl e ]wginllel'. Some exercises arc taught, \vhieh, done !Iloile, wOlll(l'certainly appear unsafe, but ill snch cases the teacher is always to stand by the side of thc [ierforlller, and thns ,the exercise be'
comes a safe Olfe.
All exercises shall he shod, Thi~ applies to apparatus
work alone, where but one,or, at lI1oSt, two can cxcl"(;i~e at a
time. The reasoll for this is that there may he no tedions
waits. III all of ~Ir. Hoherts' work each exercise takes bnt
a few seconds, mid thlls the, whole division gets through rap·
idly, and no one has to wait. One or two other poillts help
in this sallie direction. The exercise ends in sllch a way that
the apiJaratns is left clear for the ncxt member. This is accomplished
" snally by having the last part of the 1110\'Clllent 'away from the «p]Ja.)'otHs and nut lou;anlthe SUo'UnU point. Thus, on 'the low .horizontal, the excrcise allllOHt ill variably ends on thefni" side of the 1; :11", thUH lelling the next Illall step right np 'without havillg .to W:lIt till the previo1ls ol1e has eOl\lpleted the exercise.
Allexerdse~ shall be eusy; easy for the olle dO'iny them,
W'hat is hard for the new Illan llIay be easy for the two-year's
man. Biea~y i',t is not; llIC'allt that no ~(Tul'l shnll be demanded,
but that no' undue c'fl'ol't shall he Illa(jc, What is nndue
eiIort '~ , When the exercise causes nel'l'OllS trelllbling or lhe
hands, it haspassed 1IIr. 'llul)crL~' limit of case. ,
All 'exercises shall be lJeHe.ficial. Thi8 b aime(l at the
doing of exercises simply for the oal(c of duing something.
Every exercise IllU,st serve some definite and useful end, It
must have a deUllit,e and llseful place in the whole !:chtllle,
All exercises shall l,e p/w.sill[j. 'JIlr. ll\Jbel'ts i8 opposed to having exclreises bccollle simply a 1ll011otouoliH grind of so 'many IllUSellllll' lIlol'enieilts, Excrei"e to hayc its hest ciic(;t~
should be [Jlca~url\ble,
We thus HCC that thc forlllula," All cxereise~ 8hould lor, safe, short, ea8Y, hcnclkial 'and plen~illg," contnins in it not mcrcly an excellcnt working' hilSis, bnt considernl,le excellent. 7
philgs.)phy· l'~ well. It i8 perfectly p08tiiltle for any olIeto' Lakc· this phrase, and by ]luLting It difiel'entintel'[lreUition upon it from what was intended, and from what MI'. Robcrts tcuches, makc it Lcach what it does not. InLcrprcted fairly, it iR a mORI excellent working bU!'is for the conditions ,it is 0\)1i ged to mcet.
Therc :11'C thrce lines of work which 1[1'. Hoberts emphaRi7.
es :
lsI. Trunk exercis('s, 2n(1. POl1terior work. all. Light
work,
Tnmk cJ'e)'ciSeS, " Thc lIIiddlc third of t·he body . (the trllnk) is ·whQre a man Ii"cs:' This is, ollc of ;\'II', Roberts' phrases. Accorrlillgly, the 1I108t il11pol·tal1t part of the·bo(ly to cxercise is the trunk. The arms and Ipgs each receilre a certain amount of attention, but the principal thought and effort is reserved for those exercises which affect the trunk and through it the vital function of digestion, 8S well as those of (,irculation and respiration; the holly movements directly alfecting perisblsis nnd stimulating. the abdominal circulation.
To pllt and keep heart, lungs, an(l abdominal organs in good order is t.he tirst aim of ]\11'. Roberts' work. UpOll these, he says. the whole structnre of bodily health is uased.
Posterior lcork. It is a noLieeable fact that most men
going to [t gymnasium and exercising without supervision
will develop the muscles of t.he arms and rhest in preference
to those of the back and legs.
The great hnlk of bent arm parallel bar work lends to make a man round-shouldered. The natural standing position
of 1I10st Ii ['tit-class gymnasts is wilh head and chin sli~ht1y forward, chest sunken in, and shoulders forward. The reason for this is that ordinary parallel and horizontal bar work calls for strength more from the chest thau back, and consequently we get large pectorals without eorrespolHI~ ing development of the muscles which draw the shoulders back. Recognizing this danger and need, Mr. Roberts in all his work emphasizes the necessity of" posterior work." He aims to develop the muscles which expand the chest and hold the spine erect. Tn a pril'ate letter, Mr. Roberts say~: R
., Even Bill Blalkie is off on this question. He told me tbat he always thought, till he tnlked with me, that dips on the bars, horse and horizontal bar work, and work standing with the back to the chest weights, would expand the chest and draw the shoulders back. I have noticed lately, more than ever before, the deforming effect of bicycle riding with low bars, striking the lively striking bag, and certain exercises on the trick and roving rings, in drawing the shoulders forward, narrowing the side walls of the chest, amt ovcr-dcyelop;ng the upper trapezius muscles, as well as making these parts too
heavy and stiU' in their acLion." •
The following is from a litlle manual of 1111'. Rouerts's, which expresses his thought more fully:
" A common mistake with many who practice body-building
is to develop the muscles of the front chest too much. It has been tuught by some that front dips on the parallel bars, throwing the chest forward between the breasL bars, and using the ehesl-weights, standing with the back to them, would pull the shoulders back and down, and deepen the long and short chest. dlameters. Years of experience prove that this anterior work causes one to iJecome rOl1ndshouldered
and Hat-chested, thus decrcasing the size of thc lung-room. Those not praclicing antenor work very llluch have a larger lung capacity than those who do. We arc told, other things being equal, 'Size is the measmement of power.' When one opens an umbrella wide, he enlarges all its dimensions. The same thing happens when one pract.ises posterior work_ He enlarges all the diameters of the chest, thus increasing the size of the lung-room. Finish your exercise
hour with posterior work, which will develop those muscles that hold the form erect without a conscions eHort on your part."
Light roork. As a young man, he excelled in so-called "heavy gymnastics." His muscular development at tbis time was certainly extraordillary. The Ilccompanying cut was made from a photograph, but does not do jllstice to it.
In answer to definite questions, Mr. Hoberts has given me the following about himself during this period in which be was doing heavy work, and in which be discovered its wr.ak
!I
nes1'l. The otiler heads Lhat have already been mentioned are referred to :
"At that time leonId pole I'ault () fect, do a 100-yords in 11 seconds, plIsh thc shot(lG pounds) 13;3 feet right, 313 left hanrl, th row hammer 70 fectIG
pounds, (good distance
for a short Illan), walk a mile Ullrler 8 minlites,
also walk G in the honr, and run :3 miles ill 30 millutes. I might 11l e II t ion many oliler events that I did fairly well in. I tried to do well at el'cI'y cvent I practised at, but llcver did I try to cxcel by vcry IIIIIch work at auy onlJ event. Fellows llsed to say, why uon't yon (10 those thing~ you call do well at. I would answer, I wish to be an all-rollnd man, aner thc Greek idea to do lllallY things well, and not strive to excel in. anyone particular evcnt. I hare Llonc a ~landing high jump, 4 feet, G inehes, first from right side, and Lhen from left side. A running high leap of;3 feet, 4 inches, tirst leaping oIr my right foot, Lhcn oft' Illy len, (My idea of a lenp is where olle leaps off onc foot and lands on both.) This exercise shows power of leg and thigh. A jump I tbink shoulu he stated when 11 person jumps f!'Om both feet at ollce. I have jumped orer a stick, 5 feet, 4 inches high (l'l1l1ning jump), first. from right side, thell from left side. (This shows great sLrength of ab(
lominal ll1uscles.) One lIlllY be a great leaper and a poor jUlllper, With bells in Illy hands I hnvejumpcd a height of 4 feet,8 inches, in a standing high front jump, and o\'er 12 fect in (L ~lallding broad jUlllp. I generally took up two opposite
events for special work dming a year's work in the gymnasium. Pel'llUps for one year's work I would take 3 back jUll1pS, (I have jumped 29 feel), and the pull up to chin, 10
(t hare pulled uP. 35 tillle~.) I lYoulll 1I0t /leyieel 111)' general
gymn:lsLil! exercises to practise these events, fOl' I would time m.yse~l, nel'er allowing over 15 minules time to he given to this kind of wurk. Next senson I wonlll take up 80ll1e other (101) events, RUY running high lenp HlHl putting the shut. Another yeur, hop, step HllIl leap, and the fence \'tHllt, (to right an<1 left.) I have vaulted r. feet,;3 inches to
right and left_ Another yenr I wOllld take np BOllIe other opposite kinds of 1V0rk.
,. I was one of the original founders of the' Old West En<1
TIoat Club,' founded in 1867. T was the yonngest member
and owne<1 the first single scnll. I lIse<l to al~o row as a sllb·
sLitute in, the old 'What Cbeer' four-oarcel crew of thOEC
early daYd. I wns ulso a good long-distance swimmer, my
strongest hold in short'distunce swimming oeing done uncleI'
\rater. 1 used to swim under water, in a private bath thnL
was uhou t 40 feet long, np and back and np and back Ilg'uin
bd',)['e coming to the surface to hreathe. I think breast
stroke swimming the fine~t single line of physical exercise in
existenee, You are exercising and cleansing the body at one
and the same time, killing two uirds, us it· were, with one
stone. Bt)sides it is strong posterior Iyork, every important
muscle in the whole body getting its proper amollnt of
wOI'k, I cOlllmenced my work in 1861 at the old Tremont
gymnasiulll, .comer of Eliot und Tremont streets. I have an
old gymnasium ticket of 18tH clate. I WflS fooli~h enough
not to keep the others. Also I have some measurements that
were taken at that time."
It would be Ollt of place here to 'ntlempt to go into the
exacL nuturc of the physiological eflectil of heavy us compared
to light mOl'emellts, bllt it should be noted that a number of
Illoderately rapid movements with a mediulll weight seem to
be of more value to the I'iuli functions than fewer motions
with heavy weigllts. On the other hand, the lIlllximum effect
on muscular structure seems to be pl'o<iul!ec\ oy the heuvi6r
work.
Mr. B.o!)crts' experience in regard to light versus heal'.\'
gymnastics is of greut interest.
,. I was about tifteen years of uge when Ijoined the 010 1l
Trcmont. Diu Lewis had a gYllJna:;iulll on \Vest strcct I •
think, at 01' a f('1I' ycars before that time. Too milch duncing
and easy work Lo snit me. Desides, I hall no faith in the man, for I did not bclieve he practiced what he preached. He showed ofl' his bnsiness Loo much by wearing extra wide 8hocs and a big tall hat, (with a tight band around his head, think of Lhat !) wiLh the hat filII of holcs. His work was too ea.5yand too light to sllit me, while I felt in my heart, evcn at that Lime, bnt did not darc exprcss it, heing so YOllng, that Dr, Will~hip's, (who was located at • Brimstone CUl'Iler,' Park Street Church), was too hard, for I noticed that all his most powerful membel's, while theS had large, powerful mllscles
and fine-~haped bodie~, ha(1 pale, white, sickly-looking faces, and I felt LhuL t.hc two Rhollld not go together, I was groping in the dll!'k, as it WCI'C, after the tl'lIth 0(' the matLer, and after a few years it commenced, after making many lIIistake:;,
to da wn upon me that Lhe g'rcli te:;t gOO(\ to the greatest nlllllber, physically speaking, cOllld be obtaincd uy heavier work thull Diu Lcwi8 gave aml 11111Ch lighter wurk than t!Jat adl'ocatcd by Dr, Winship, who :1rgucd that tlic ' sLronger a 111:111 was t.he beallhier he should be. We all knuw now that health al1(1 strengLh are not neeessurily co-relutive terms. To ",al'C the I1Il1ltitnde, led l1Ie to more simplify my work so it cI'enLllally dcrcloped 111)' platform. Very many suppose that platforlll is bahy work uecunse in a large city it has to be rUII in its simplest form. The siJllple work YBries according to the abIlity of the class that is bl,ing wurked, Simple work 1'01' a ciLy like Spring-lield, nclass., 01' Utica, 1'1', Y., wonlll be yery ad I'anect! work for a ciLy like BostOIl, whel'e Lhe ',\'01'" htlS to be I'lln in u ycry simple mUllller l)cc(wsC we nel'cr htH'e t,he same mcn together on the floor more Lhan once 01' twice a week, alld very often not us orten as this, when the lIIembership is cxLra jarge. Where the platfurm work wOllld
show IIJl to the greatest advantage, wOllld be in a collegc 01' a sllIall city 01' largc tuwn, where the sallie men could be beforc
the instructor three 01' fOllr trilles a week, for months at a Lime, When an instrllctor has such an opportunity as (lii!; and docs not get good reslllts, the fault is in thc sysLcm ot' work he teache!; 01' with himself, I notiel'd when [ LBught 1:!
slow, heavy, fancy, and. more advanced work in acrolJatics, gymnastics, athletics, etc., that I would hal'c !l very large membership at the first of tllc year, but that they would soon drop out becanse thC'y could not do thc work, and I would also notice that they, the II'cak 11lC'1ll bel's, would. not rcnew the ncxt scason. 1 now 1I0tice that mOl'C of thc ol(ll1lcmbership
renew from ycar to ycar than el'cr bcforc.
"I gil'c tile mnt of my attcntion to those who nccd it most, the h3ginners and those who Cflnnot for various rcasons do the morc ad I'ance(l work. lly having thc platform work safc, short., casy, benellcial an(l pleasing, by pushing simple 1I'0rk, I can get 1110rc I11CU to g'o int.o it, and find it easier to lind lcadcrs to teach it, and also can run marc classcs in a clay. Thc simllier your work thc more classes you can run ill II d.ay, and thus the more mcn YOll can do goo(l to. In competitivc
work and thc han]cl' kinds of safe cxcrcises, I lind. that the men leave the classes and bccolllc spectators, but when I teach easier work thc f; ro'/cd (10 thc 1I'0rk and thc few look on. Why many gymnasiullls are not doing the work that they should over our country is bccau~e they havc too much g'raded and. hard work, and this prcvcnts them running as many classes in a day as thcy should. I have a lettcr beforc me, datcd Novembcr 13th, saying of a larg.) city of betwecll two and three hundred thousand, wherc they have one of thc Ilnest Young :Men's Christian ASEOciatioll gymllasiulUs in the whole country, two classcs are held cach week, with an al'erage
of about SO men in each class. The junior department mects also twice a wcck. Thc work i'3 011 thc graded system, ccrtain afternoons and cvenings for simple I\'ork, other afternoons
and el'enings for intcrmediate and advanccd work. Now from my expcrience in such maltcrs this docs not work wcli, for you car. run only a fcw classes thid way. Jllst think of H, only jOlO' classes a week in a largc gymnasiulll with a large ll1elllbcrsbip. Why, with our plan they could run over sixty classes a wee";, and look after the interests of all. This is why I believe so strongly in thc platform that long expericnce has proved to he the best for thc muny.
How diel I happen to take it liP'! It was to get away from a tough crowd. I was trying to lcad a Christian life, but found 13
it hard work to do so when card [llayillg, smoking, swearing, lewd stories, etc., were the chicf thing that was going on among the young fellows that loafed around the COl'llers. So you see I shook the crowd, and weut up antI joined the old Eliot Street gymnas ium. So, striving spiritually to be better, led lI1e into what hus proved to he my bless cd life's work. Tul'lling
Godwan1 always quickens a man's life intellectuolly, as well flS spiritually and physically. I wished to do the most foL' God's cause in the wodd, and I knew 1 could do it better if I wa, cleveloped in these three directions."
Twenty years after the work at which nIl'. Hoberts has heen speaking, and after Illany years of light work, he writes the following: "1873 to 1878 I weighed, strippell, 145 pounds. I weighed 160. stripped, in 1890. Thc smooth, evenly·developed
body has the mosl cndnranee. I think I am stronger than in 1875. I put up a 102 pound bell with each hand the other day, and did a few other feats of strength tbat sllrprised and pleased me, showing me that 1 am as strong as ever. The chain with links 0(' equal stl'ength is the strongest. All parts of my body have been strengthcned by long years of faithful work, and so I feel that my strength will stand by me for a long number of years. It surprised 111e at the case with
which I put up the heavy bell. I hnve not done any of this work for the past twelvc years or 1110re. Heavy lifting was my stronghold . I lifted on my shoulders, with u yoke, in Music flail in 1877, antl again in '7tl, 2,200 pounds. I lifted til'st 1,400, then 1,500, and so on in 100 pounds till I lifted the 2,200. lfy pulse when I sturted was 100 per minute, and 120 when 1 took the yoke all' l11y neck, so Dr. Bowditch said, who took my pulse at that time. I put 120 pound bell up with each hand, lif.ed l,OOO wilh Hly hanc\s, and picked up 550 pounds with my fingers from the lioor, pulled UJl to chin 3;3
tillles, and pulled up with each hand n times, and jumped 33 feet in titrccjumps. I bettered thisjuHlP to;)5 feeL"
What place has Mr. Hoberts and his work in the great movement of the physical department of the Young ~I.en's Christian Associations?
1st. Iiistorimlly. To hill! is dne the credit of having J I
swung" these Assoc.:iatiun8 away frolIl using physiCal feat,,-as an end, to using them as a means. And further than this,"or having developed a distinctivc style of gymnastic work which ie exceellingly I; imple, is attractive, can be operated ill large dllsses, is efiect.ive in relation to the vital funcliolls of digest.
ion, circnlation, and respiration, nnll' which cui1 be SllCCCS,,· fully tUllght hy teachers of mediocre nLility.
The movemcnts are fJ.uirkly done, and there i~ a trclIlCnrlous
clash and enthusiasm pcrvading till the work. As .far as the Assoeiatiolls have hall [\ distinctive style of gYlIlllH8tics, it
h:18 l)oell Mr. Itoucrts' stylo . .. ll.)(ly-buillling;" is Mr. U()h3rts' phrase for his work, and this is his cont.rihutioll to the work uf the Associations.
2d. At jJrcsOlI. The physical work has hcrll arrallged into three great divisions, tlw 1fYlJienic. tile Eclu (;uti01wl, ((lid the Hecrcatire. 'The first, (the hygicnie). has for its cml the sceuring and IIl1lintllining of health. The sc(:olltl, (the (:tlncaliollal)
, sCl'ks I:edily lliocil'lillC, l'0nlrlll, grucc, prccisiOIJ, phy~ical courage, and lhe like, these ends Leing seeondar'y to
t.he hygicnic, the rccreative hllYing in the gymnasiulll thc general fnnction of play with t.he clIilt1. Thlls we sec that the work which 1IIr. l{o].erts has ~o ably c.OI"l)red is hasal to III1ICh ot' lhe work in thb department..
In tile great following thaI. there has been of Mr. H()berl~ ' WOI'k, the intense pcrsonalily of the man Illllst be horne ill milld . lIe is sucees~flll bceause he is himself, not bce-ullse ot' whnt he leachcs. He WfiS no less successful when he lang-ht he,l\'Y I\'ork. The real tcst of his \\,01'];: callIe when otherI' took it lip, and without either his experience, eoIII 111011 scn8C, or ellthllsiaSIll, marie tI slIccess of it.
It remains unly to give some of the detuils of .M:r. Hoberts'
·t
life. We quote largely frolll the Boston Y. M. C. A. Magazinc."
He was born in Boston, June 29, 1840, and was educatc'll
in the pnblic schools of lhat city. He attended the Phillips Street Grammar School until he was fourteen, nearly cOlllpleting the COllrt('. He thell workeel for the "'estel'll Union Telegrnph Co. fiS a messenger iJoy, gradually working 1 :,
lip ill the ranks Ull l.il he iJccalJlc a !Icli I'cry dcrk. During these years he was forelJlO~ t alllong lhe hoys in lJoxing,jnmpillg,
wrestling, aIHI all kinds 0 (' athletic cOlltest~. In 1865 an!1 '66 he attended Stntlrt\ gy llln:JsiUlll, aud also louk sparring lessun~. Laler 011 he leal'l1t the woorl-tllrning trade, and fur awhile alsu worke!1 as a Ill:lchinist, but liking wood-tlll'lling h~tter, he pel'sisted in that until taking lip association work, Augllst, 1875.
His tirsl gYlllllaslic work was dOlle in the uld 'frclllont (l'Yll1lla~iulTl , thcn I1nder the directiun of .Tohn Doldt. He nextjnine<1 one managed hy Dames, of dry spirometcr fame, and stilllnter he was Wilh Dr. Winsh~p, lhe eelehl'aLcd strong man of that day, who, so the story goes, hegan to cultivalc hi~ museles for Lhe express purpuse or thrashing a man, lllit who forgot all aboul il hef'Jrc he had tinitihed the p\'UCCE~. Mr. ltoberls linally joined the .-issociation gYlllllasilllll, where he was c1cbtine!l to remain fur l1luny years.
IIiR first experience in leDehing WDS g ained at the linioll gymna~iunl in 1868, 'G!), '70. Hc wal; also at. the same time a member of the A ssociation gynlnasiull1 and Dr. Winship's gymnasiulI1. He \l'en[ [11'0 nights [0 Ihe' Union, then t\l'O nights to the A"60cialioll. allll tl\'O nig htt; to Dr. 'Vinship'~ gymnasilllll, whidl \\'I1S jll~t aC\'08~ the strcet from the Uniull gymnasium, at th:lt time 10cate!1 at :;00 " ' lIshington Strcet.
l'hy~ical cdllealioll was 1l0L as poplliar then as it is 11011', al1(l the lI1anagers 0(' the Youllg :Meu's Christian A~sociation had become discouragccl, :In!1 thought scriollsly or clo~illg the gymnasilll\l. MI'. 1{,(Jbert.~'s upportunity hat! COlllC. In fear alHltrcmbling he wellt (,0 the cx-l'resi!lent. of the Associatioll, ~lr. Joseph II.Story, and asked to he gil'en a trial us instructor.
Chieny throllgh IhaL gcntlelllan's inllucnce, llis request \\'as granted, and in Augnst, 1875, he was given Charge of the gymnasium. His boyish ambition was rcaliz('ci, lJut, although
he had a buuntiful stock of enthnsiasm, hc fOllnd, when he fnirly faecu the problems he was to solve, that he had nOlle to spare.
l'he total mell1bership was 4D. His ~alary was 8750. a year, of which he paid $150. a year for help in cleaning the gymnasiulll. Hc was rctjllired to open up, sweep Ollt, repair IG
the lockers, kecp the apparatus in order, and do any other odd jobs that might be necessary. The apparutus was of the cilldest sort. The pullcy weights were valuable, chiefly on account of their antiquity, the lightest pulley weights used being 14 ponnds, (thc heavy one 64 pounds.) The lightest bells used weigheel 10 pounds, and thc lightest clubs, (j pounds.
The mats were simply bags filled with excelsior, and his model'll gladiators were in no danger of bec01ning enervated because of the luxury of the baths.
There is hut little to say in regard to the system taught, except that it seemed specially designed for the strong and actil'e, and tlwt cven they, or a majority of thcm, found it too severe. The objects aimed at seemed to be to see who could lift the heaviest weight, put up the heaviest dumb-bell, and do t.he most rlitriculL feat.
As matters of intercst to the newel' generation of teachers, some or Mr. Roberts's measurements of that time are given: Height, 5 feet, 5 inches; weight, 145 pounds; chest, 43 inches; waist,32 inches; biceps,15 inches; thigh,23 inches; calr, 14~ inchcs.
lIe was a favorite model with the artists of those days, especially so with the great sculptor Rimmer.
In August, 1887, Mr. Holwrts lert the Boston Association,
aftcr 12 years of cont.inllolls teaching, to go to the Training School at Springfield to teach his sy~tem of tloor wo!·k. The speciul object of the physical department of this school is the training or teachers for physical instruction in Young Men's Christian Associations, and he hoped that his inlluence IVoultl be extendcd, and the cause whose welfare he hud at heart would be advanced by his hecoming a teacher of teachers.
After two years of work there he re~igllcrl, for he found
that he did not cure to teach the more advanccd nOl'mal and
educational gymnastics which were expected by the school.
He had given himself entirely to the hygienic side, and was
entirely unwilling tu come into rebti0n with any other, eyen
in a normal institution. 17
The following statement of his reasons for resignation was drawn up and agreed to by both parties:
"MI'. Roberts' reason for resigning, is his unwillingness to teach all of the gymnastic work that the school believes should lie tanght at a normal institution. He rightfnlly claims that he is specially fjualilied to teach the ordinary floor-work that is needed by every Young Men's Christian Association, amI also claims that he does not feel ju~tified in teaching anything else."
These rcsolutions were unanimollsly adopted by the Tmstees:
"Resol-uecZ, That in accepting Mr. Roberts' resignation we express to him onr most cOl'dial regurd for the superior service that hc has rendered us during the two years 01 his cOllnection with our school; und that it is our conviction that to hilll is due, more than to any other man, the credit of having
saved the Assoeiation fl'OIll the evils of funcy gymnastics, and of calling gcneral attention La those principles by which gymnasium work can be, and hus been, Illude useful to the lIIujority of llIen."
He then wOl'ked for two years in the Association at Utica, N. Y. The Utica gymnasium had been built according
to his ideas, al1(1 his short stay ill it was yery pleasunt to ull concerned.
While t!lere he acecpted the gratifying invitation to return
and resume charge of his first love, the Doston Association
Gymnasium. This he did in December, 1890.
The remainder of MI'. Roberts's life cannot he written, as it is not yet lived. It promises to be both long and nseful.
The Home Dumb Bell Drill whicb follows Ihis is fin excellent
example of .Mr. Roberts' work. It is given with tbe expectation that it will continue to prove useful, not only to those who t.ake their exercise at home, but also tbat it wil! receive t.hat increasing use in ¥ymnt\siums which it !1(l6erves. Home Dumb Bell Drill.
By HonEHT J. ROBERTS.
This drill is called the IIome Dl1mb Bell Drill because it is so simplc that it can be donc in lhe home or any where elsc.
H is a hcallh or hygienic drill. Emplws(s is laid on the movcments which exercise lhe hack, as by tldti means erect carriage is secllreu.
Thc drill iti not an experiment, hut has been in sllceessful use for ahollllen yeurs.
NOTES TO HOME DUMB BELL mULL.
When you know the (It'ill 'Well, Mop the sixteenth or twenty-
fourth count, and nilme Uw following cxereise instead, thus [laSS from one movement to another without making lilly slop. The effeet is l)/easillY, and on that; account more bencficial. Always work long cnollgh to get lhe body into a state of fr('e l)erspiration when you use this drill as a substitute fot" your gyrnnasillllI honr. Don't forget to take a sponge bath afterward.
'When the body is very fat, drink little, eal less, and work hal"{lel" in the open air. 'When practicing the drill, work hard and moderately fast, Jlut much force and power into all the hody swings and arm thrusts and sweeps. Hepcat and repeat a 1ll01'cment oyer and ol'er again before you pass on to the next exercise. While working, wear a helwy, loose, loosely woven woolen s\yenter. 'l\lke a eool sJlonge bath right after your exercise. Use this drill wisely, as out of it you can make slow, li~ht, quick, or heavy work, as the state of your constitution and temperamenlmay demand. To illustrate, if .) Oll arc of a nervous temperament, practice the arill slt)wly. If Yery fat or of a phlegmatic temperament, with a few exceptions,
do your work 1110re quickly. If you are in a fairly normal condition, work moderately strong and fast enough to make the body perspire. If yon wish to grow very strong and gain a showy museul~r development, w(\rk hard, slow, ancllong, and put strong action into all parts of each exercise, as thollgll yon were llsiuIY Ijve-pound bells, Be careful not t~ If)
overdo in this la~t way of working, as you can make yourself as slow and muscle u:lUnd as a heavy lifter 01' heavy dumb bell pusher. Free bodily movements, of which this drill is a type, are the fonndation of body-unilding work. To prevent any soreness, pl'l1ctice very lightly and for short periods of time the first six or seven times . Then increase your working
time in moderate doses, and practice thc drill thc days 'you do not attend the gymnasium. If YOIl are faithful for a season ill Lhe daily practicc of this valuablc little homc drill, you will becomc morc aetive, stl'f)ngel', mol'c enduring, and better ablc to chink in morc frcely than cver ueforc that only truc purificr of the hlood-fresh outdoor ail'.
If your chest iSjlat, follow the hint that is given wiLh the l1ip, and don't go beyond a vertical, nnd practice the front chest elevator an exira number of limes. If your chcst is narrow, pay much attention to the faithfltl pl'l1clice of sidc chest elevator and thc vcrtical push. When the chest is fiat and nal'l'ow, everything should be done to quickly increase the size of the chest; pmctice cleep breathing, imloo)'s amlout. If the muscular chest is poody developed, pl'[wtice the muscular
chest very often. If the abdomen is large, the flip is YOltr special work, taking care to always yo ueyona yottrvel'tical.
If yon are stooped-shouldered, the dry land swim is indicated. If the loins are weak, Lhe cradle rock is the work to practice Lhe most. Generally the parts of this drill that shonhl be used Lhe most are the parts that weary one the qttickest. Take the special work at a time of the day that YOIl fcel fresh and strong. Always stop exercising when YOll feel in a state of invigoration; if you exercise till you Icel ti'l'e(t out, it will alwa!Js do more harm thau goO([.
This drill may be done many different ways. Thc best way to do it whell the small or the uack is /Veak and the gInIt-
cns (or huttock musclcs) arc pood}' developed , is Lo practice it with the heels close together and the knees straight.
In the stiff arl11 movements be careful to s iYing to l'I.idehorizontals
antlLo swing ~OWIl close by the sides of thighs. As you do so keep your cbi!) i!) close to your necl5. {\I)c.) your head up and back. . 20
This Home DUlllb Bell Drill is for the average man. Counting up to thirty-two will take aboutjlve mimltes. Take it strong I1ncl quick in the morning, follo\\'ed up with aquick, cool sponge balh, amI it will slimulate. Taken before going to bed, it should he gone through slowly, and it will prove a goorl seelatire, especially if it be supplemented with 11 warm bath. The drill !'houl<l only he taken the day you omit attending
the gymnasium. Take for yOHr special work the part of lhe drill that aOects the weakest portion of YOl1r hody, for the reasoll tliat the hody should be developed hy moderate and light exertions rather than heavy and dangerolls ones; the weakest portions to always receive the attention, nnd he 1110re freq Hen tly Sli bjectell to 1l10\'cmcnts particlllarly a(Taplcel to their iHviaoJ'Cttion a1/(1 arowth.
This drill Illay be conducted without any bells in the hands. It was devised for a cla~s of persons who could lind but little time to nttend the gymnasiul1l, sUl:h as conmleJ'cial travele7's, Imsill€ss a1l([. )!/'ojes:;ilmal mc)! . Open YOllr windows wide anillet in the fresh nil', amI practice thi:;; drill just befure your meals. You have no ea:cnse for Hot takillY e:cCI'cise when YOlt know this urill. Many years of (cRting prove that i( answers
the ]lUrpOSe for which it was OI'igillatcd,-a condensed drill for busy men tu daily practice when they coule! nol find time to attend the gymnasium. IfyoH lw.~e time to eat, you haec time to exercise.
Use wooden uells weighing rrolll one to two pounds each. The Gymnasium Duml) Rell Drill, frclIli which thi~ Home Dumb Ul'll Drill is an extract, is fol' .\LL. It is the Gruham Bread and Buller of body bllilding exercises. IIe-who-inkesthis
-home-drill -and -a -sponge -buth -ench·day-does-a-wisething.
Ifyour health is good and YOll nre in fair funn, go lightly and loosely clad while doing YOllr work. If health is poor or uody 100 fnl, clothe all purts of the body warmly hUlloosely. The person in poor health saves vitality and the person overfat
loses his extra fat Lbe sooller. Gargle your throat with col(r water after doing the drill, but drink but li~t1c if yon nrc,
the fa t l11all. . :21
RPECIAL NOTICE .-Breathe slowly ancZ deeply a dozen
times, ,;nst beforc (IneZ aftel' doing th'is drill, Don't do the movements in a jerky l11anner, neither too rupidly.
No.1. Side Pushes.
lYote.-Emphasize all counts.
POSITION.-Hcad up, chin in, cbest out, shonlders hack and down, feet spread about twenty inches apart, hcll$ g-rMped tightly in hands, arl11s SU'u'iflilt, and hang ing by sides of thighs, palms in.
COUNT ONE.-Swing hetween spread feet., palm side o(helh d ose together; bend yOlll' hack as milch as possible tl'yin o' to (Yet yOlll' heucl ncar the /1001:; benJ ll~ knees a liLlle; don't strike hells on thc /1001'.
C OI' NT Two. -Bring-bells to face ot' shoulders, palms tip. 22
COUNT TiIHEE.-Push strong to sides horizontals, twi~ting the bells so that the palms will be (lown at the sides horizontals.
l
COU;\T FOUH.-Bring bells back strong to face of shoulders, palms uJl. No.2. Muscular Chest.
Note.-Emphasb~e connts three [lilt! four.
COUNT ONE.--Raise bells to sides horizontals, elbows still', pnlills down
COt:NT Two.-Swing easy to 11 front horizontal; keep elbows stifl', and don't strike hard.
Con,T TUHEE.-Swing ~trong' [lll(! baek to sides horizontals, elbows stifi; chest forward , palms down.
COliNT FOUIL-Bring bells down hard to sides of thighs, elbows stifT; palms in, contracting the /Jack upper arm lIIu8dcs and tile back IO'wel" chest mnscles. Pay I11I1<;h attention to putting
sh'oll!l elllphasis on this cOllnt, ns it qllickly del'elops the contractile power of the muscles thot help to keep the shoulders down and back in proper posiLion. 2-1,
No.3. Forward Push.
Note.-Emphasize all counts.
C(lU~T O~E. -Swing between feet, as in sille pushes.
C()U~T Two.-Bring hells to face of shoulllers palms up, throwing-elbows
far back, so that .YOU can pass a cane betwecll tlIe upper arllls aud hack.
CO!.'NT TIlHEE.-l'L1sh strong' to a front horizontal, ll\'i~tillg-the wrists so tlIat the palll1s will be down at the front horizontal.
COC~T F'JUH.-Bring hells back strong to face of shoulders. "---
__1 25 No.4. Dry-Land Swim. Note.-Elllphasize counts two and foul'. COlJXT O:m.-Swing to a front horizontal, elbows still', palms clown. COCXT Two.-Swing stl'ong and steady, without any jerky motion, to sides horizontals, palms down. COUXT TUHF.E. -Swing hack casy to n front horizontal; don't strike bells hard in front; palms dOll'll. COUXT Fom:.-Swing dow\J !Jllst sillcs of thighs carrying the hU\Jd~ as fUl' back as possible without bringing
head forwurd; throw your front chest well furward (sternlll\l expression)
n~ your be\1s arc swinging pu,t your thighs. 213
No.5. Vertical Push.
Note.-Emphasize nll COllllt8.
II
CP!'l\T OXE. -Swillg hetween spread feet, as in forwnnl pll~h. J
COUNT 'l'wo.-Brilig bell s to race of ;;lro1l1,lers.
COUXT TW:E!o:.-l'lIsh to a hi!!'h vertical , twi~tillg the hells so that tire back 01 the Irtlll lls will come as close together as tho !JQlls will allow. Be sure to read lip so high tuat lhe elbows
will ho ~Li n' when you r('ach the limit of the lIpstl'etth.
COUXT FOI;n .-Brillg hells back to race of shoulders. 27
No.6. Side Chest Elevator.
_Nole.-Emphn~ize counts three allll fuur.
COI:KT O:"\E.-Lowerbe\ls to sidcs horizontals; keep clbows stifY, palms down.
COUNT'l'wo.-Swing easy to a front horizontal: don't strikc bclls hanl; l'cason-te·lHls to develop those musclcs that pull the shollidcrs forward.
COUXT 'l'I-IIHm.-Swing: s/.l'Ollg ali(I steady withollt a jerky Illation, to sidc8 horizontals, palms down.
COUNT }'ouH.-Swing up strong • and stcady to a high vertical, keeping elbows stilI"; try to tOllch upper arllls close La eHl's and the shIes of the bells together, 28
No.7. The Flip.
Note.-Emphasize all counts. Note.-If your waist girtll is small, never go beyond a vertical in any of the high up reach movements. If, on the other hand, your waist girth is large•. always go abont six inches beyond the vertical when you reach up, being careful to pay as milch attention to do it correctly as your case may require.
The nonnal waist meaStt1'ement should be about eight inches sl1l(tller than the e.'tpancled chest. COUNT
ONE.
Swing bet.
ween spread feet, as yon do in the vertical push.
COUNT Two.
Swing bells
lip allel over
the head,
bending the elbuw~ aud lJ'ylllg'Lo touch the thumb
---, ends between thl! ~lIuUILltr bludl!!!.
COUNT TI1REE.
Swin!;!: bal!l< beL\\'een spread feet, as you do in Hrst partor movement in count one.
()OU,'I' Fuul!. -Swing bclls up to a high vertical without risillg' on the tocs; keep elbows stifi' and retch forwarrl aR far as you can without rising oil' the heels as you pass up ___J
through the horizontal, pallll sides of
bells coming close together as bells will allow.
SPEC[AL NOTE.-Ifyour waist girth is over-large, go backwarc[s abou t six inches on all vertical movements, especially
this, your special one, The Flip. 20
No.8. Front Chest Elevator .
.Note.-Emphasize counts two and fOllr.
COUNT ONE.-Lower bells to a front horizontal, palms down, elbows stifl'. reaching ail far fOl'wan) as possible
withont risin),: ofl' the heels.
COUNT Two.-~wingslrong and steady, without any jerky Illotion, to side horizontals, palms down, chin in, and chest forward.
COUNT THIn:)·:. -Bring bells back easy to a front horizontal; don't strike them hard, ns that tend~ to deyelop
thc musclcs that draw the shoulders forward.
COUNT FouR.-Swing up strong and steady to a high ycrtical, keepin~ elbows stiff, and slide front \Ipper arms close to the e!\l'S, .. No.9. Combine 1, 3, 5 and 7.
p()SLTIO~.-Sallle as yon take fllr side pushes.
SIDE l'U;;IIES, No. 1.
1.
Swing between spread feet.
2.
Bring to face of shoulders. ,3. l'u8h to side hot"illontn k
4. Bring to face of shoulders.
FOHW ..\I:D l'mm, No.3.
5. Swing hetween sprCfl(1 feet..
15. Bring t.o face of shoulders.
7.
Push to a front horizontal.
8.
Bring to face of shoulders.
VImTlCAJ. PUSII, No.5.
n. Swing between spread fe(~t.
10. Bring to fa ce of shoulder~.
11.
Pllsh to a high vertical.
12.
Dring to fllce of shoulders.
TilE FLIP, No.7.
13. Swing between spread feel.
14. SlVill~' to hack of neck.
15. Swing' to between spre[l(l fed. Hi. Swing to a high ver~ieul. 3:3
~EAl1Tt:l ~INTS,
ny ROllRRT J. ROBEHTS.
Some Reasons for Daily Exercise. H"s a duty you owe your body to keep it in health hy daily usc. nodyand mind arc both gifts, and ought to be well cared for, and for the proper usc of them our :Maker will hold us responsiblc. It will purify the complexion. Exerci~c makcs olle fcel like a new man, and gradually increases the physical powers, and gives more strength to resis
t tl isellse. It will prolong youth . IfYOIl want to fepi like a healthy boy, you must act part of the time like on('. "All work aBd no play will make Jack a dull boy," is as true in ollr mature life as it was when we were boys. Life will seem more worth living. Exercise will do for YOllr body what intellectual training will do for your mind-cdueate and strengt.hen it. It will prevent the blues. Galen, the celebrated physician, said that we should exercise
to prevent. disease, rather than wait t.o excrcise to ellre it. It will enable one to do better mental work in a sh07·/e7· time. Plato is said to have called one lame because he exercised the mind, while the body WfiS allowed to suflc.,.. You will sleep sOllnder, cat more. look haIHlsol1ler, ami feel bettqr natured, because exercise will keep the body in .~]Jlendicf
7·1mnillU order. Ifyou (H·e too fat, it will 1·elll.t0e yonr weight; if too thin, in crease it. You must admit thnt a smmd body lies nt the foundation of nil that goes.to make life (L success. Judiciolls ('xereise will hclp to give it. It will uraee lip the llerYOllS sy~telll. Exercise, in connection with cool buths and simple diet, will wonderrnlly help the YOllng \Il(,1l to live cha~te lin's. 3-1
It will strengthen a weak heart.
Varied, light, and brisk exercises, next to 8leep, will rest the tired brain octtcr than anything clse. It is a nutul'lll stimulant. Modcl'lllc, regullu', and vig-oro\ls exerciscs, wilh somc
attentio\l to sleep, dict, and bathing, will prcvent the ovcl'prod
uclion of fat.
It will improvc thc breathing powcrs.
Exercise is to thc body what friction is to metal; the lattcr will rust if not used, and the body will become diseased if not cxercised.
It makes one cool and daring in times of dungcr.
Many of the troublcs that adults suffer from ill lutcr life are due to impaired muscular vigor, and if gentlc cxcrcise is takcn, much of this suffering will disappear.
One should exercise as long as he lives.
It will givc grace and dignity of beuring, which come from line muscles and consciousness of nervous force.
Vital Thoughts.
A Christian should be Ihc healthiest of men.
"Evcry excess is evil, be it act of mind or body."
"Exercise makes the body a bctter piece of machinery to
work with." "He who has good health is young, whatever his age may be." "Nalme always goes for a long life and good health if we will obey hcr laws." " Strength of natl1l'C in yonth passes over excesses that are owing a man till his age." "Fat measnres the disproportion between Ollr diet and exercise." "Repletion exhausts the stomach, while fatigue palsies its powers."
The apiccs of the lungs show thcfirst invasion of tuberclee.
To sum up the physiological efiects of judiciolls bodily ex· ercise, onc may say, it promotcs nutrition. The one·sideclness of almost all sport'S and mechanical acts of life causee many ca.se~ of spinal curva.ture, and .to prevent 35
it, regular, equal, and similar use of the other arm., leg and
side of the body.
The hest preventh'es of consumption are fresh air, sunshine,
judicious bathing, nutritious food, cheerful company,
and wisely directed exercise.
After forty years of age, exercises that put great strain on
the vital organs must be abandoned for more prolonged and
slower work.
"Health is the poor man's wealth and the rich man's
bliss." It is not a free gift j one must work for it.
Growth is more active between fifteen and sevenLeen years
of age j development, between seventeen and twenty-five; so
put no great strain on the body at those ages, or the foundation
may be laid for ill-health in adult life.
The best medicines for nervous troubles are air, sunshine,
quiet, cool bathing, and light, slow, muscular movements.
" Elegance of form in thc human ligurc marks some excellence
of structure, and any increase of fitness to its end in
any fabric or organ is an increase of baauty."-Emerson.
Rack of neck exercise, rolling the shouldors back and down, sternulll expression, and the breathing exercises, will do much to bring about an erect, manly carriage.
The best workers are systematic in their hours and methods
of cxercise.
"'IVe should enjoy life more when we nre fifty years of age, if we obeyed Nature's laws when we were young. Take this hint, young men. R~joice in your strength, but don't abuse it.
Ten Rules for Development.
1.
See that the body is in a sound and healthy condition.
2.
Live on a wholesome, nourishing diet.
3.
Give the system a sufficient amount of rest in sleep at regular hOllrs. Eight hours is usually sufficient.
4.
Take exercise. Muscles grow in strength and size by using. Begin moderately-never overdo.
5.
Develop nil the parts symmetrically. Each will help the other. Stop excrcise before ('eeling tired.
6.
Use plenLy of patience and perseverance: You can't change your form in a day. a(i
7. Avoid ull stimulanls. There is nothing in lhem that builds up mllscular tisslIe.
S. Bathe sutnciently after llIuEeular exercise to relllore perspiration. T(lke shott, cool baths.
9. Do not overeat; it only clogs the H,Yslon.
10. Be ]Jure in imagination, body ancl practice.
Stop Exercise Before Feeling Tired. Don't ovcl·do. StoJl short of fatigue. Stop exercise when you feel like stopping the least. Keep at it unlil you arc perspiring
freeh', and breathing deeply. The tirst few lessons shollld be takell in small (loses, say ahollt twenty or lhirty minlltes. For these few lessons one eunnot expect to perspire
freely, or breathe deeply. It is after one gets t.o know how to do his exercises properly,lhat he receives the most henefit frolll his work . Ifone exercises till he is f!ltig-IIed, he will tWl' down nnd not build up. The l1Iuscles nre strengthened by moderale exertions,
nnd lIot violent nnd fitful ones. The weaker limbs and parts of the body should receive more attention, and be morc frequently gil'ell the ~pcci((lwork that has been prescribed to incre:lse their size ancl strengt.h. Ifthe limbs 01' parts of the body nre too fat, special work will reduce lhelll to their norm:
ll proportions anel slrengthen thelll at fhe same time . .. Where the 1ll0~t hent is, there is the most reduction." Fleshy perRons should hep Ihe futlest parts of the body covcreel
the most when (·xercising-. Also weal' a heavy Rwenler. If feeling thirsty, gargle the throat wilh cool water for a minIIle
or two. Then slowly drink a little.
General Advice for Those Who Attend Gymnasiums. Begin the rlln slowly and end slowly; run half lhe distance one way, half the othel'. Always breathe throllgh the nose. Nevel' ]lllsh up a heavier bell (hun YOll can easily with your wenker hanel. BeItel' not ]lllsh nny, exce]lt under advice. Try 10 vault as high with the left hand as you c10 with lhe right. Same rule holds good in all cases. Exercise to slight fatigue; vury the work so lhat all part~ of the body shall be used. . :17
Do not take violent cxercisc or icy baths; they will pllve the way for hcart trouules and rheumatic aflccLions. Take inftlll, deep bl'cI,ths orten during the time you are exercising.
Do not wear tight belts. As long as you can study or ntt~nd to your bminess you can exercise. Take it us regularly as your meals.
Do not stop yOUl' regular exer(·ise uecallse 0(' a cold. Take it till you are in a moderatc sweat; then take a f1uick, hot b,1th, finishing with a f1uick rain-shower uath as cool as can be borne; rub till dry anc! red; wait in the parlors until your temperature is eflualized.
The muscles of the spine are Rlrengthencd uy her,ding forward
and coming to an erect position, thlls preventing and helping to cure eurvatureR.
The most benelicial exercise can be done n~arly right at the Jirst trial, thus showing that the gymnasium is ('or the multitude.
Use roving rings and straight-arm work on high bars to increase the width of the chest. Do not work hard just before eating, as it will exhaust encrgy
that is needed for the digestion of the cOll1ingmeal. Young members should avoid he:1\'y apparatus, a~ it will prevent the full, symmetrical growth and upright carri<lgc. as
ROBERTS' DUMB BEll DRill
appeared as a serial article in the magazine, called PHYSICAL EDUCATION, at first. This magazine has many other articles of equal value appearing from month to month. It is the leading exponent of the subject in the country, and is of interest to everyone who believes in the subject. It has each month some scientific article of interest, chiefly to teachers; some article on practical work, SUC:l as there is in the Dumb Bell Drill; editorials on current
topics; a review of the best literature on the subject of physical education, appearing in this country, England, Sweden, France and Germany; clippings from the current press; and news and
personals from teachers of gymnastics. It does not represent any particular school of gymnastics, but stands for the subject as a whole.
It is an illustrated monthly. Subscription price, $1.00.
THE TRIANGLE PUBLISHING CO.,
SPRINGFIELD, MASS. A Month with Roberts.
TO STUDENTS A:-{D TEACIrEHS OF PIlYSICAI. EDIJCATION.
At the request or a large number of stuuents and teachers of physical education, the veteran teacher, Professor Robert .1. RtJberts, will cOlJduct a slimmer school scssion at the Doston
Association gymnasillm from July 3rd, 1894, to July 31st, inclusive.
lIe will be assisted by Charles A. Rabethge, M. D., medical director of the noston Association gymnasium, by James n. Fitzgerald, M. D., director of the Utica Association gymnasium,
and by a nun;bcr of special instructors.
The course will be a pl'Uctical one upon the tbeory and practice of physical cuucation as nnderstood ami tallght by Professor Roberts and his PllPils. It will include anatomy, physiology, the spccia I physiology ofexercise, measu remen ts; prescription work amI the correction of deformities, Hoberts' dllll1b-bellllrills and t1rills with weights, wands, clubs, etc.
Sirr.ple work, alH] safe advancell work npon all the ordinaryapparatnE-
tumbling, games, military drill, methods of t1evising aml combinillY e~;el'cises.
Athlelics.-How to run, jump, vault, ]Jnt the ~hot, etc., and lastly, how to teach. The varions divisions of the subjects will be taught hy daily lectures, recitations, demonstrations, amI drills.
The athletic work will be practiced mainly at the splenuid open-air gymnasium at Charles-bank. The fee for the course will be $25. payable in advance. I~essons in boxing, fencing, wrestling, etc., will be given by the special instructors to those desiring them, but an extra fee will be charged for such instruction. A certificate of attendance will be given if desired.
Last year's pupils will be admitteel at haif-1Jr'ice.
For further particulars address Professor Robert J. Robert~,
Y. M. C. A., Boston, Mass. 40
HOME GYMNASTICS
For the Well and the Sick.
Adapted to all Ages and both Sexes; with Directions
how to Preserve and Increase Health; also, How to overcome conditions of III Health by simple Movements of the Body. Edited by DR.
E. ANGERSTEIN, Superintendent of the Gymnasiums
of the city of Berlin, and G. ECKLER, Head Teacher of the Royal Institution for Training
Teachers of Gymnastics. Translated from the Eighth German Edition. vVith many woodcuts
and a figure plate. 8vo. $r .50.
This book, lvhich is quilc amply described in the litle, has Jlroved very llopular in Germany, so that it has passed through eight editions or :),000 copies ea<:h. The journals of highest authorily in mcdical sciencc in Germany huve commended
the volulIlc in very strong tcrms.
Sole/. by all Booksellers. Sent, poslpaicZ, l)y
HOUGHTON, MIFFLIN & CO., Boston. .
W~IG»T & DITSON,
Hcadqn:u'tcrs for
OUMB BELLS,
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CATALOG-uE -FREE~
A..T Me.A~E5T AGENC.Y·
OR BY MAl L FOR TWO rwq GEI"IT STAM PS· 42
WRES,TLlliG fYlAliUAL.
:c alch-as-:C alch-:C all.
, •
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This is the most complete thing of the kind on the market. Half-tone cuts like the accompanying
show the holds, locks, breaks and faIrs.
Paper covers, price 50 cents.
. THE TRIANGLE PUBLISHING CO., Springfield, Mass. 43
ebster'sInternational 'Dictionary. .
The Ne", .. Ullabrlda-ed."
Ten years were ~~nt in rc"jl'im:. 100 editors employed, and
over ~,(XX)expendell before the nrst copy Wn8 plillteil. A Library in ItselC A Grand Fanlily Educator Tnvnlnnble in the hOIl~holtl. in the schoolroom. and to the teacher, JJroCessionall1lan. anti self-educator.
G. & ~S.k ~~tl'ishers,
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ACTO'NON THE REPRODUCTIVE ORGANS.
One of the mo~t scientific books on this suhject.
Price, $2.00.
THE TRJ1\.NGLE PUB. CO., SPTII:KGFJELD, MASS.
TEIi MIIiUTES' EXERClSEFORBUSY MEIi.
Do you want to get the business men of youI' city to take exercise? Get them this pamphlet. It will wake them up on the Stl bject.
It is simplc, vigol'ou~, good in its effect. The pamphlet give~ the reasons fol' the movements. It is illustl'at~d.
Price, 10 cents.
TIlE TRIANGLE PUB. CO., SPRINGFIELD, MASS.
Graded Classes, Leader's Corps,
Physical Education Training Classes, Competition,
Etc., Etc., are all discussed in
PHYSICAL DEPARTMENT y, M. C. A.,
By DR. GULICK. Price, TO cents. THE TRIANGLE PUB. CO., Springfield, Mass. 44
The "Gymnast" and Athletic Review,
A MONTHLY JOURNAL OF SPORT AND PASTIME.
1\. leading magazine, having articles ofgreat value and interest
Lo all teaclJers and others interested in rhysical Education. Price, $1.00.
Subscriptions receivcd by
THE THIANGLE rUB. CO., SI'HJ~GFIFLD: i\l .\~s.
Systematic Training of the EDdy,
SCHAIBLE.
This is a book thal should bc owned by every teacher of gymnastics. It contains an excellent sketch of the history (,f physicnl cducation and lifc of Juhn, with copper plate portruit.
The descrifltioll of the old Greck gallles is ullexcelled.
rrice, $1 .50.
TOE TRIANGLE rUB. CO., Sl'H1NGFIELII, MASS.
Books, papers, and magazines on physical euucation
and allied subjects may be secured through us. If you do not know' exactly the book you want, ask us; we may be able to suggest it to you. vVe shall at any rate, be glad to try.
Audress, PHYSICAL EDUCATION, SPRINGFIELD, MASS.
EXERCISE CURES CONSTtPATlON.
A little pamphlet by Dr. Gulick, gives both the reason for and the method of using' exercise to remedy this common difficulty.
Price, 10 cents. THE TRIANGLE PUBLISHING CO., SPRINGFIELD, MASS. 45
REMEMBER
The NO. 5 VICTOR CHEST WEIGHT will Exercise and Develop every muscle of the body. This is made possible by reason of the PATENT CENTER ARM ADJUSTMENT. The VICTORS
are the only CHEST WEIGHTS made that have this improvement.
The illustrations on the opposite page show a few of the exercises to be had on this piece of apparatus.
PERFECTLY NOISELESS.
The Largest Gymnasiums in this Country were fitted up by us. REFERENCES from the leading Physical Instructors mailed on application".
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Ohicago. New York. Philadelphia.
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GYMNASIUM .MATS
"\iV'e are 1:1'l..e Leacle.rs.
Refer to
PROF. ROB'T J. ROBERTS,
Director Boston Y. M. C. A. Gymnasium.
MATS MADE BY US IN 1876 ARE STILL IN USE
AT THE BOSTON Y. M. C. A. GYMNASIUM.
We rnaoufaetutte the Celebttated "~obettts" mat.
Address,
RUBERT MILLER I err..
230 STATE STREET, BOSTON, MASS. A I
48
HORACE PARTRIDGE ff CO.,
33:-; "'V\Tashing1:o1.'1 St., BOS1:01'1.
fine Gyn1nasium Clothing
-and-
General Equipments
Specialty made of the Y. M. C. A. trade.
The uest attention and care given all orders. . Send for CATALOG CR.
CLASSIFIED GYMNASIUM EXERCISES,
R. J. ROBERTS' SYSTEM,
Compilcd by A. K. JONES.
This is u manual of to-day. It aclapts itself to the wants of a Gymnasium Instrnctor by trenLing of exercises on the various apparatus in the modern Gymnasium .
Price, $J;l.OO Mailed to any adcl1'ess 011 receipt of pl'ice.
THE W. F. ADAMS CO., P UBLISHERS,
SPnIXGFlELD, MASS., U. S. A.
SenclJor CatalogHe oJ Works on PhY6icui Cttiwl'e.
Binding on document is coming undone. Document is missing pages 31 and 32 which most likely fell out sometime in the past.
Creator
Roberts, Robert J.
Publisher
Triangle Publishing Company
Date
1894
2011-1-21
Rights
Text and images are owned, held, or licensed by Springfield College and are available for personal, non-commercial, and educational use, provided that ownership is properly cited. A credit line is required and should read: Courtesy of Springfield College, Babson Library, Archives and Special Collections. Any commercial use without written permission from Springfield College is strictly prohibited. Other individuals or entities other than, and in addition to, Springfield College may also own copyrights and other propriety rights. The publishing, exhibiting, or broadcasting party assumes all responsibility for clearing reproduction rights and for any infringement of United States copyright law.
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Text
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roberts-r-home-dumb-bell-drill-1894
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Citation
Roberts, Robert J., “Home Dumb Bell Drill, 1894,” Digital Commonwealth , accessed May 22, 2013, http://digitalcommonwealth.org/items/show/12226.
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