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Eugene Sandow. Sandow on physical training: a study in the perfect type of the human form
Sandow on physical training: a study in the perfect type of the human form
Table of Contents
PREFACE
I. A PLEA FOR PHYSICAL EDUCATION
THE CONSUMMATE BEAUTY OF PHYSICAL FORM
THE JAR AND FRET OF BUSINESS LIFE
SPORTS AND PASTIMES OF THE PEOPLE,
ALL EXERCISES SHOULD BE PERFORMED ON THE GROUND,
ATTENTION TO CHEST DEVELOPMENT,
II. SANDOW, A TITAN IN MUSCLE AND THEWS
CROWNED HEADS HAD PAID HIM HONOUR,
HIS PHYSICAL TRAINING SYSTEM ADOPTED IN THE BRITISH ARMY
"SANDOW IS THE MOST WONDERFUL SPECIMEN OF MAN I HAVE EVER SEEN
THE MIGHTY DEEDS OF ANCIENT STORY
THE EMULATING EFFECT OF MIGHTY DEEDS
EXERCISE OF A STRONG MAN'S POWER AND WILL
WRESTLING AND FEATS OF AGILITY AND STRENGTH
III. SANDOW'S BOYHOOD AND EARLY LIFE
A BOY'S NATURAL AND HEALTHY DESIRE FOR DISTINCTION,
HE PUT HIS MIND INTO HIS EXERCISES
WITH ACROBATS, WRESTLERS, AND HEAVY-WEIGHT LIFTERS
CHISELLED BEAUTY OF SOME HERCULEAN ATHLETE
ANCIENT IDEAL OF PHYSICAL POWER AND BEAUTY
MUSCLE-RAMIFICATION OF THE HUMAN FRAME
SANDOW FIRST MEETS ATILLA
IV. SANDOW AS A STRONGMAN IN HOLLAND
ESCAPADE AT AMSTERDAM
ARRESTED; AMUSING SCENE AT THE POLICE STATION
AT LONDON AND PARIS
V. SANDOW AS A WRESTLER IN ITALY
VI. SANDOW WINS HIS FIRST LAURELS IN LONDON
PEN-PORTRAIT OF THE YOUNG ATHLETE,
"FEATS OF STRENGTH AT THE AQUARIUM—SAMSON'S PUPIL DEFEATED
VII. DEFEATS SAMSON AT THE WESTMINSTER AQUARIUM
"STRONG MEN IN RIVALRY—AN UPROARIOUS NIGHT AT THE AQUARIUM
VIII. SANDOW IN SCOTLAND AND AT THE CENTRES OF INDUSTRIAL ENGLAND
"SANDOW AT THE ALHAMBRA
IX. WITH GOLIATH AT THE ROYAL MUSIC HALL, HOLBORN
"THE TWO GIANTS
X. ANOTHER STRONGMAN CONTEST
THE MATCH WITH 'HERCULES' M'CANN
XI. SANDOW BREAKS ALL RECORDS
GREAT RIGHT AND LEFT HAND WORK
"BREAKING HERCULES'S RECORD
"SANDOW MAKES SOME WORLD RECORDS
"MAKING THREE RECORDS FOR THE JUDGES
"WINS THE CHAMPIONSHIP BELT
XII. PHYSICAL CULTURE IN ITS RELATION TO THE ARMY
"AN OBJECT LESSON IN GYMNASTIC ANATOMY
AN ENGLISH LIEUT.-COLONEL ON SANDOW'S METHODS OF TRAINING
XIII. SANDOW "AT HOME" AND ABROAD
"SANDOW CHEZ LUI
SANDOW CHASTISES A BELLICOSE FRENCHMAN
SANDOW RECEIVES THE GIFT OF A GOLD CHRONOMETER
TRACKING A BRACE OF THIEVES AT NICE
XIV. SANDOW IN THE NEW WORLD
THE NEW YORK WORLD ON SANDOW
"SANDOW'S GREAT HITTING POWER
"SANDOW'S INCREASING STRENGTH
INTERVIEWED BY THE NEW YORK HERALD,
"SANDOW'S BOYISH FACE
"MUSCLES HARD AS WOOD
"GETTING STRONGER EVERY YEAR
"HOLDING UP THREE HORSES
XV. SANDOW AS A PHYSIOLOGICAL STUDY
EXAMINED BY DR. SARGENT, OF HARVARD
"THE STRONGEST MAN MEASURED
"WONDERFUL ABDOMINAL MUSCLES
"INGENIOUS ELECTRICAL TESTS
"SPEED IN DELIVERING A BLOW
XVI. SANDOW SPEAKS FOR HIMSELF
HIS VIEWS ON PHYSICAL TRAINING, DIETING, BATHING, EXERCISING, ETC., ETC
"A REPORTER'S INTERVIEW WITH SANDOW
"HOW SANDOW BECAME MUSCULAR
"DEVELOPMENT OF MUSCLES
"AS GOOD AS THE ANCIENTS
"ENAMOURED OF FOOTBALL
A FURTHER CHAT WITH THE STRONGMAN
XVII. THE PHYSIOLOGY OF GYMNASTICS
INFLUENCE OF BODILY EXERCISE ON THE HUMAN ORGANISM
A SYMMETRICAL AND ALL-ROUND DEVELOPMENT
EXERCISE SHOULD BE TAKEN WHERE THERE IS FRESH AIR
DUMB-BELL AND BAR-BELL EXERCISE RECOMMENDED
INEFFECTIVE AND VICIOUS SYSTEMS OF TRAINING
CORRECT HABITS OF BREATHING
XVIII. HYGIENIC AND MEDICAL GYMNASTICS
EFFECT OF EXERCISE IN BEAUTIFYING WOMEN
PREJUDICE, INDIFFERENCE, DELUSION
THE BUGBEAR OF TRAINING
HYGIENIC EFFECTS OF EXERCISE
MUSCULAR EXERCISE AS AN AID TO DIGESTION
HOW I PASS THE DAY
INFLUENCE OF EXERCISE ON THE MIND
CAUTION AGAINST OVER-EXERCISE
XIX. EXERCISE AND THE BODILY FUNCTIONS
NEGLECT OF EXERCISE AS AN AGENT AND PROMOTER OF HEALTH
THE AMBITION COMMENDABLE TO BE HEALTHY AND STRONG
THE INTER-RELATION OF BODY AND BRAIN
MR. SANDOW REMARKABLE AS A HUMAN MOTOR
THE SECRET OF HEAVY-WEIGHT LIFTING
THE PROBLEM OF OBESITY SOLVED
XX. THE CHIEF MUSCLES, WHERE THEY ARE SITUATED, AND WHAT THEY DO
PLATE VI
MUSCLES OF THE FLEXED ARM
PLATE V
MUSCLES OF THE TRUNK, SHOULDER, EXTENDED ARMS AND FLEXED
PLATE VII
MUSCLES OF THE EXTENDED LEG
FIGURE, SKELETON, AND MUSCLES OF THE ATHLETE
FROM PROF. C. ROTH'S "ATLAS OF ARTISTIC ANATOMY."
1. Annular ligament. 2. Flexor longus pollicis. 3. Flexor carpi radialis. 4. Palmaris longus muscle. 5. Pronator teres muscle. 6. Supinator longus muscle. 7. Biceps muscle. 8. Triceps muscle. 9. Coraco-brachialis muscle. 10. Teres major muscle. 11. Deltoid muscle. 12. Pectoralis major muscle. 13. Serratus magnus muscle. 14. Trapezius muscle. 15. Supinator longus muscle. 16. Brachialis anticus muscle. 17. External oblique muscle. 18. Gluteus medius. 19. Gluteus maximus. 20. Tensor vaginæ femoris. 21. Rectus abdominis muscle. 22. Adductor longus. 23. Gracilis muscle. 24. Semi-membranosus muscle. 25. Rectus femoris muscle. 26. Vastus internus muscle. 27. Sartorius muscle. 28. Vastus externus muscle. 29. Gastrocnemius muscle. 30. Tibialis anticus muscle. 31. Soleus muscle. 32. Tendo Achillis. 33. Anterior annular ligament. 34. Fascia lata
1. Extensor carpi ulnaris. 2. Flexor carpi ulnaris. 3. Anconeus muscle. 4. Biceps muscle. 5. Triceps muscle. 6. Tendon of Triceps. 7. Deltoid muscle. 8. Trapezius muscle. 9. Latissimus dorsi. 10. Serratus magnus muscle. 11. External oblique muscle. 12. Gluteus medius. 13. Gluteus maximus. 14. Tensor vaginæ femoris. 15. Rectus femoris muscle. 16. Externus vastus muscle. 17. Gracilis muscle. 18. Semi-membranosus muscle. 19. Internus vastus muscle. 20. Sartorius muscle. 21. Gastrocnemius muscle. 22. Tendo Achillis. 23. Peroneus longus. 24. Tibialis anticus muscle. 25. Tibialis posticus
a. Gluteus medius muscle. b. Tensor vaginæ femoris. c. Adductor longus. d. Rectus femoris muscle. e. Gracilis muscle. f. Sartorius muscle. g. Vastus internus. h. Vastus externus. i. Gastrocnemius. j. Peroneus longus muscle. k. Tibialis anticus. l. Soleus muscle. m. Tibialis posticus muscle
a. Adductor longus muscle. b. Rectus femoris muscle. c. Sartorius muscle. d. Vastus internus muscle. e. Gracilis muscle. f. Adductor magnus muscle. g. Semi-tendinosus muscle. h. Semi-membranosus muscle. i. Tibialis anticus muscle. j. Gastrocnemius. k. Soleus muscle. l. Annular ligament
a. Gluteus medius muscle. b. Gluteus maximus muscle. c. Vastus externus. d. Vastus internus. e. Semi-membranosus muscle. f. Semi-tendinosus muscle. g. Biceps femoris muscle. h. Gracilis muscle. i. Gastrocnemius. j. Soleus muscle. k. Flexor longus digitorum. l. Tendo Achillis
EXERCISES
PREFATORY
LIGHT-WEIGHT EXERCISES
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Exercise 9
Exercise 10
Exercise 11
Exercise 12
Exercise 13
Exercise 14
Exercise 15
Exercise 16
Exercise 17
HEAVY-WEIGHT EXERCISES
Introduction
Exercise Illustrated by Photographs 18. and 19. HOW TO LIFT BY ONE HAND FROM THE GROUND TO THE SHOULDER
Exercise Illustrated by Photographs 20 to 24. ONE-HANDED SLOW-PRESS FROM THE SHOULDER
Exercise Illustrated by Photographs 25 and 27. ONE-HAND SWING-LIFT FROM THE GROUND OVER THE HEAD
Exercise 28. SLOW LIFT FROM THE GROUND TO THE SHOULDER
Exercise 29. SWING RING-AND-BALL LIFT FROM THE GROUND OVER HEAD
Exercise Illustrated by Photos Nos. 30 and 31. TWO-HANDED LIFT FROM THE GROUND TO THE SHOULDER
Exercise Illustrated by Photos. Nos. 33 and 34. HOLDING OUT AT ARM'S LENGTH WITH BOTH HANDS
BAR-BELL EXERCISES
ONE-HANDED LIFT FROM THE GROUND TO THE SHOULDER. Illustrated by Photos. Nos. 35 and 36
Exercise 37. ONE-HANDED BAR-BELL SNATCHING LIFT FROM THE GROUND OVER-HEAD
Bar-bell Exercise for both Hands. Illustrated by Photos. Nos. 38 a, b, c, AND d
Exercise 39 and 39a. SLOW BAR-BELL LIFT FOR DEVELOPING THE MUSCLES OF THE FOREARM AND WRIST
Exercise 40 and 40a. ONE-HANDED BAR-BELL LIFT, UPRIGHT POSITION
Exercise 41. TWO-HANDED BAR-BELL LIFT TO THE SHOULDER, UPRIGHT POSITION
Exercise 42. FINGER-LIFT FROM THE GROUND
Exercise 43. ONE AND TWO HAND STONE-LIFTS FROM THE GROUND
Exercise 44. HARNESS-AND-CHAIN LIFT FROM THE GROUND
SANDOW'S PHYSICAL TRAINING LEG MACHINE
APPENDIX A
DIRECTIONS FOR READING THE SANDOW ANTHROPOMETRIC CHART
ANTHROPOMETRIC CHART
Showing the Relation of the Individual in Size Strength Symmetry and Development to the Normal Standard
APPENDIX C
Table of the Increase in the Measurements
Mr. Sandow's Competitive Prize Awards
APPENDIX D
Key: A Date. B Age. C Weight. D Horizontal Measurement of. E Chest, full. F Chest, empty. G Right Biceps. H Right Forearm. I Right Deltoid. J Left Biceps. K Left Forearm. L Left Deltoid. M Remarks
