INCH LEVERAGE EXERCISES any years ago I copyrighted a set of self resistance movements and they come within

the free exercise scheme. The idea is to work one muscle or set of muscles against another. The illustrations and wording make the working of this set clear and a certain amount of muscular development is possible by use of self-resistance.

I have gone out of my way to mark them up so that the sport lover may decide which will suit him best, his aim being looseness and suppleness with a certain amount of power, whilst the young physical culturist, especially if interested in feats of strength, will see which movements develop his biceps, triceps, etc.
One never quite knows just how a certain set of movements will appeal to my particular individual. That is the one objection to a set system. Thousands of people take it up, it is not likely that one and all will be satisfied. Some will swear by it, others will find that they simply don't like it and the "system" and apparatus (if any) are put away and perhaps never see the light of day again.
That is why I have gone out of my way to include quite a few methods, describing what their claims to consideration are. Quite a few people make a mixture of their own; they do a few out of one set and a few out of another, then another day they change round againwhat does it matter as long as they enjoy it and keep fit in the doing of it?
I am not the kind of man, as one of my competitors once asserted, to say, "Try my system or die"far from it. I like to experiment and I like change and I don't object to others feeling the same way about it.
The self-resistance movements are very handy, you can pristine them anywhere at any time. One or two are quite old favorites of mine. I have benefited from them. I am now referring to the ones which develop the neck, biceps, triceps and shoulders(deltoids). They can easily be traced in my list. Watch the working of the muscles in a mirror, that often helps.
You fix the number of repetitions by the ache in the muscles, it is difficult to quote a number. But if you have to run up to say 25 or 30, then it becomes obvious that you are wrong somewhere; not putting in enough resistance or probably you are out of position. When I am personally rising this system I average about ten or twelve repetitions each hand.

LEVERAGE MOVEMENTS 1. Hold the left hand out slightly in front, palm up, arm straight. Place the right palm upon the left hand palm, then swing the left hand right up until it is overhead, leaning backwards slightly as the arm goes up. Resist the upward swing of the left hand by downward pressure from the right hand. Return and repeat five to ten times, then reverse the movement. Muscles Exercised: deltoids, trapezius, neck, with slight abdominal and erector spinae contraction through leaning backwards. 2. Stand with the palm of each hand pressing upon the top of the thighs. Arms and legs straight. Now run the hands downwards until they reach the knees, pressing hard upon the thighs and leaning forwards. Endeavor to get lull contraction of the abdominals. Return without any pressure whatever so that muscles relax, then repeat five to ten times. Muscles Exercised: abdominals, pectorals, triceps. 3. Stand with the feet close together, arms by the sides. Now press the arms well back, inhaling deeply and grinding the shoulder blades well together. Then lean forward and cross both arms, keeping them as straight as possible, in front of the chest, pressing downwards, but working one arm against the other, the head held up and leaning back a little. Exhale as you cross the arms. Muscles Exercised: the pectorals. This is also a good deep breathing movement for chest expansion and a suitable one for spinal curvature, correcting rounded shoulders. 4. Stand with the right arm straight and palm up, held slightly in front of body, inside the right thigh. Take hold of the right wrist with the left hand and then, keeping the right shudder low and not allowing it to rise, bring the right hand up to the shoulder against resistance of the left hand. The right elbow works forward as the right arm bends, this ensures full contraction of the biceps. Return and repeat up to twelve times. See that all resistance is taken away from biceps as the right arm straightens out again. Then reverse and repeat working the left arm against the right hand. Muscles Exercised: biceps; slight effect also upon the deltoids.

5.

Commence with the right hand held near to the right shoulder, palm lacing in and pressed upon the chest. Take hold of the right wrist with the left hand, reaching round the wrist with the left finger tips. Now straighten out the right arm by pressing downwards against the left hand resistance; see the right arm is made to come perfectly straight even ii this means slight raising of the right shoulder. Thus a full contraction of the triceps will be effected. Return and repeat. When the right arm is returning to bent arm position all tension must be taken away from triceps. Up to twelve repetitions then reverse to bring the left arm into play. Muscles Exercised: triceps.

6.

Plane both hands upon the head, the heel of the band pressing upon the forehead. Hold the head erect and backwards, Now press forward against pressure exerted by both hands, allowing the head to come right down until your chin about touches the chest. Return and repeat ten or twelve times. Then vary by changing the hands over to the back of the bead and work the head backwards and forwards against hand pressure, Finally hold the right hand near the right temple and press the head backwards and forwards sideways, after twelve movements changing over to the left band. Muscles Exercised: the neck.

7.

Take hold of your right hand by pressing upon the first set of knuckles with the left hand, right arm bent, elbow pressed into your side. Now work the right wrist allowing the right hand to come up and down against pressure exerted by the left hand, till tired, Then reverse to bring the left wrist into play. Muscles Exercised: extensors of the forearm.

8.

Stand at attention, place the right hand upon the right knee. Now bring the knee up until it is level with the waist against pressure exerted by the right hand. When it returns see that all pressure is taken away. About ten or twelve times then reverse to bring the left leg into play. Muscles Exercised: sartorius, rectus femoris.

9.

Lie flat upon the ground, feet extended and together, arms held overhead and legs and arms straight. Now bring hands and arms up and over following with the body until you can lean over and touch your toes, then return to the perfectly flat position. Five to ten times; Can be varied by lying flat and bringing the feet up, legs straight, taking them as high as possible then returning to the ground again. Muscles Exercised: abdominals.

10. With feet together and hands upon the hips bend the legs until your buttocks nearly touch the heels, then return and repeat about ten times. Muscles Exercised: all leg muscles but particularly vastus internus, rectus femoris, vastus externus, gluteus maximus.