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    J.P. Muller's 15-Minute Workout, A Step-By-Step Guide
    J.P. Muller's 15-Minute Workout, A Step-By-Step Guide
    J.P. Muller's 15-Minute Workout, A Step-By-Step Guide
    Ebook368 pages1 hour

    J.P. Muller's 15-Minute Workout, A Step-By-Step Guide

    By Jorgen Peter Muller

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    About this ebook

    The complete step-by-step guide to the 6-week exercise program in J.P. Muller's famous workout book, "My System."

    In "My System," Muller lays out a six-week program of exercises meant to bring the user from his or her individual starting point to a vigorous 15-minute workout consisting of 18 exercises. To do this, he builds-up the routine gradually, starting with a simple workout and increasing the degree of difficulty in a systematic way until the practitioner reaches the sixth-week and achieves the full routine. Our guide breaks the six-week program into pieces, detailing each of the exercises at every step of the program.

    "My System" is a book written by Lieut. J.P. Muller in 1904. J.P. Muller was a famous athlete and his book started an exercise movement across Europe. It’s reported to have sold well over 2 million copies and has been translated into 25 languages. Muller then opened a prosperous institute in London and wrote a series of other books based on his system.

    "My System," endorsed by doctors, kings, princes, celebrities (including author Franz Kafka), and fellow athletes, is reported to have been one of the best selling fitness books in history.

    LanguageEnglish
    PublisherWaking Media
    Release dateJul 29, 2011
    ISBN9781465702210
    J.P. Muller's 15-Minute Workout, A Step-By-Step Guide
    Author

    Jorgen Peter Muller

    In addition to being an engineer and a soldier, Jørgen Peter Muller was a Danish athlete who won 134 prizes across almost every possible branch of sports and athletics (125 of those were championships or first prizes). His famous workout, My System, has sold an estimated 2 million copies and has been translated into 25 languages. Muller also opened a prosperous institute in London and wrote a series of other books based on his system. Endorsed by doctors, kings, princes, celebrities (including author Franz Kafka), and fellow athletes, My System, is reported to have been one of the best selling fitness books in history.

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      Book preview

      J.P. Muller's 15-Minute Workout, A Step-By-Step Guide - Jorgen Peter Muller

      ABOUT THIS GUIDE

      This Edition

      This new edition of J.P. Muller’s My System seeks to maintain as much of Muller’s original language as possible while making it easy for a contemporary audience to understand.

      J.P. Muller wrote this book, and developed his system of physical fitness, in the hopes of starting a mass fitness revolution -- and to an astonishing extent, he succeeded. He aimed to inspire every man and woman, young and old, to be active and physically fit. Above all, he emphasized accessibility -- these exercises were intended to work into a hectic modern schedule, and into the sometimes cramped spaces of modern life.

      This edition aims to accomplish the same goal in a contemporary context. J.P. Muller intended his book to be accessible to the public, but to the modern reader, it may seem awkward and at times incomprehensible. It is not hard to understand why -- Muller wrote this book in Danish in 1904, and it was translated to British English shortly thereafter. The resulting book does not lend itself to a quick-start, nor to the user-friendly experience that Muller envisioned.

      This edition is intended to bridge that gap and return the book to Muller’s original intention of a convenient, easy-to-use exercise system.

      How to Use This Guide -- Muller’s Six-Week System

      In My System, Muller lays out a six-week program of exercises meant to bring the user from his or her individual starting point to a vigorous 15-minute workout consisting of 18 exercises. To do this, he builds up the routine gradually, starting with a simple workout and increasing the degree of difficulty in a systematic way until the practitioner reaches the sixth week and achieves the full routine. This eBook breaks the six-week program into pieces, detailing each of the exercises at every step of the program. Consult your physician before beginning this fitness routine.

      ABOUT J.P. MULLER

      In addition to being an engineer and a soldier, Jørgen Peter Muller was a Danish athlete who won 134 prizes across almost every possible branch of sports and athletics (125 of those were championships or first prizes). His famous workout, My System, has sold an estimated 2 million copies and has been translated into 25 languages. Muller also opened a prosperous institute in London and wrote a series of other books based on his system. Endorsed by doctors, kings, princes, celebrities (including author Franz Kafka), and fellow athletes, My System, is reported to have been one of the best selling fitness books in history.

      Photo: J.P. Muller instructing teachers.

      FIRST WEEK

      1. Backward and Forward Bending of Trunk, standing (The prelim. movement A of Exercise No. 11).

      Deep-Breathing: The special Deep-Breathing which follows each exercise.

      2. Quick Arm-Circling, sitting (The first degree of Exercise No. 5).

      3. Trunk-Twisting, sitting (The first degree A of Exercise No. 4).

      4. Alternate raising of Knees, with pressure. alternatively sitting (The preliminary movement of Exercise No. 15).

      5. Sideways Trunk-Bending sitting (The first degree B of Exercise No. 4).

      6. Body Lowering with Arm-Bending, standing (The first degree of Exercise No. 8).

      Note: Although this workout routine is titled, FIRST WEEK, Muller’s intention is that the user not move on to the next week’s exercises until they are completely comfortable with this week.

      1. TRUNK BENDING

      From My System, Preliminary Movement A of Exercise No. 11

      Repetitions: 20 (with 20 full respirations)

      Step One: Stand with feet apart and hands on hips. Inhale while bending the trunk slowly backward as far as comfortable (see Fig 66). Then exhale while bringing the trunk forward and continue to bend it completely downward. Repeat - maintain a steady motion front to back.

      Tip: When bending forward, relax the muscles of the back and neck, so that your weight helps pull downwards until you look through your legs. Bend your knees slightly to avoid holding your breath. If you feel dizzy at first you may support yourself with one hand (i.e. on a chair).

      DEEP-BREATHING

      From My System, The special Deep-Breathing that follows each exercise.

      Editor’s Note: Breathing is an important part of Muller’s system. These deep-breathing exercises are listed as part of the First Week and are defined as follows each exercise, but they are not numbered as part of the routine, nor are they mentioned in any other week’s routine. It seems that these exercises are to be practiced separately during the first week, but after that, the principles should be incorporated into the breathing of all the exercises and they do not need to be practiced separately.

      Repetitions: Unknown (it seems from the context of the book that 2 deep breaths will suffice)

      Inhale and exhale deeply through the nose -- maintaining a steady flow. Place the hands on the hips, the elbows well out, not forced backwards.

      The rules of inhalation are (see Fig 1):

      Distend the nostrils and move the lower ribs as far as possible outwards.

      Stretch the whole upper part of the trunk.

      Do not arch the upper chest into a cramped position.

      Keep the abdomen naturally relaxed.

      And the rules for exhalation (see Fig 2):

      Let the ribs and the whole upper part of the trunk sink down.

      Draw the lower ribs inwards and together as much as possible.

      Keep the abdomen naturally relaxed.

      Inhalation Don’ts:

      - drawing the abdomen inwards

      - bending the head too far backwards

      - forcing the shoulders back instead of lifting them

      - sucking the air into the nose with a loud noise so that the nostrils are partly closed

      Exhalation Don’ts:

      - bending the body too much forwards instead of contracting the chest

      - keeping the abdomen fixed or drawn inwards

      - breathing the air out forcibly through the mouth.

      2. QUICK ARM CIRCLING WHILE SITTING

      From My System, The first degree of Exercise No. 5

      Step One: Sit on a chair (preferably a stool), and raise the arms sideways, palms up with fingers straight and together. Make small circles (12 inches in diameter) fairly fast. Move upward in front and downward in back. (see Fig 27).

      Repetitions: as many circles as possible during 3 respirations (inhale and exhale).

      Step Two: Swing each arm separately (both arms together is an advanced move), loosely and in as large circles as possible. Same direction as small circles.

      Tip: Be careful to get the arm well back and near the ear.

      Repetitions: as many circles as possible during 1 respiration each side.

      Step Three: The exercise is thereafter repeated with small and large circles in opposite directions. The palms are now turned down, and the arms are moved downwards in the front half of the circle, and upwards in rear half (see Fig 29).

      Tip: If you find it difficult to breathe naturally and deeply during these fast arm movements, you may try filling the lungs completely and then see how many times you can swing the arms you are letting the air slowly out through the nose.

      3. TRUNK TWISTING WHILE SITTING

      From My System, The first degree A of Exercise No. 4

      Repetitions: 10 respirations - a full twist to each side.

      Step One: Sit on a chair (either front edge or a chair without a back), and twist one or both legs round the legs of the chair whereby the lower body is made unmovable. Or you may simple sit down on the

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