CHAPTER XIV.HEAVY WEIGHT-LIFTING.
It is not my purpose in this book to give anything beyond general directions for lifting heavy weights. You can become thoroughly strong and enjoy perfect health by means of the series of exercises already described. Heavy weight-lifting requires personal instruction; that instruction will be given to those who may desire it at my schools. Under qualified instructors it may be pursued without the risk of danger.
Generally, however, it may be observed that to lift heavy weights it is desirable first to see what weight can be used without undue strain. Slowly raise this weight from your shoulder over your head, or, if from the ground, raise it somewhat more quickly. See how many times you are able to raise the weight first selected, and when you can perform the exercise with comparative ease, raising it, say, ten times, up to 80 lbs., six times from 80 to 100, and afterwards three times, increase the weight for the next day’s exercise by five pounds. Continue this increase as you grow more capable, remembering always to bring the left hand into play as well as the right; at the same time, though it should not be neglected, avoid overtaxing the left side.
The great thing to remember is to go slowly. Avoid anything like spasmodic efforts, and endeavour before trying a lift to thoroughly think out the different movements. Weight-lifting should never be practised in a confined space or where the weight cannot be readily dropped. To attempt to hold on to a weight after the balance has been lost may result in serious strains and other injuries; the pupil should practice dropping a weight from any position safely and gracefully. If thepupil bear these few hints in mind he will come to no harm, but, as I have said, weight-lifting is best left alone until it can be practised under the personal supervision of an experienced instructor.
A PLEASING TRIBUTE.
The following letter was written me by Colonel Fox, late Her Majesty’s Inspector of Army Gymnasia, a gentleman to whom I am very greatly indebted for the interest he has taken for years past in my work and for the zeal he has shown in getting the system introduced into the British Army:—
The Gymnasium. Aldershot.29th July, 1893.Dear Mr. Sandow,I am in receipt of your letter from New York which reached me on the 23rd instant, and am very glad to hear of your success in America. The book you speak of as being about to be published should also be very successful, and ought to do much towards making your system of physical development widely known.[1]Since your last visit to us here my Staff Instructors and non-commissioned officers under training have been energetically practicing the light dumb-bell exercises you so kindly showed them.I am convinced that your series of exercises are excellent and most carefully thought out, with a comprehensive view to the development of the body as awhole. Any man honestly following out your clear and simple instructions could not fail to enormously and rapidly improve his physique.It is almost superfluous for me to add that you yourself, inpropria persona, are the best possible advertisement of the merits of your system of training and developing of the human body.Any individual gifted with a fair amount of determination, is absolutely certain to develop his physical powers at an extraordinarily rapid rate and with the most happy results to his general health and mental powers and activity, by following with intelligence your system. As you very rightly say, it is only by bringing the brain to bear upon our exercises that we can hope to produce the best results with the shortest possible expenditure of time.The absence of expensive and cumbrous apparatus is no small recommendation of your system, and you are thoroughly in the right when you assert that lasting muscular development, and consequent strength, can be best produced by the constant and energetic use of light dumb-bells, employed in a sound and scientific manner.Believe me, yours very truly,(Signed) G. M. Fox, Lieut.-Colonel,H.M. Inspector of Gymnasia in Great Britain.Professor Eugen Sandow, New York, U.S.A.
The Gymnasium. Aldershot.29th July, 1893.
Dear Mr. Sandow,
I am in receipt of your letter from New York which reached me on the 23rd instant, and am very glad to hear of your success in America. The book you speak of as being about to be published should also be very successful, and ought to do much towards making your system of physical development widely known.[1]Since your last visit to us here my Staff Instructors and non-commissioned officers under training have been energetically practicing the light dumb-bell exercises you so kindly showed them.
I am convinced that your series of exercises are excellent and most carefully thought out, with a comprehensive view to the development of the body as awhole. Any man honestly following out your clear and simple instructions could not fail to enormously and rapidly improve his physique.
It is almost superfluous for me to add that you yourself, inpropria persona, are the best possible advertisement of the merits of your system of training and developing of the human body.
Any individual gifted with a fair amount of determination, is absolutely certain to develop his physical powers at an extraordinarily rapid rate and with the most happy results to his general health and mental powers and activity, by following with intelligence your system. As you very rightly say, it is only by bringing the brain to bear upon our exercises that we can hope to produce the best results with the shortest possible expenditure of time.
The absence of expensive and cumbrous apparatus is no small recommendation of your system, and you are thoroughly in the right when you assert that lasting muscular development, and consequent strength, can be best produced by the constant and energetic use of light dumb-bells, employed in a sound and scientific manner.
Believe me, yours very truly,(Signed) G. M. Fox, Lieut.-Colonel,H.M. Inspector of Gymnasia in Great Britain.
Professor Eugen Sandow, New York, U.S.A.
[1]The book referred to is the large one which was published some years ago, and which is now out of print.
[1]The book referred to is the large one which was published some years ago, and which is now out of print.
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