Otto Arco
Note from Peary Rader: This is the second in a series by Mr. Hise telling of his new exercises and postural thoughts. Future issues will take the reader farther into the study as well as present proof of the effectiveness of this new science when applied in actual practice.
Last issue we had Mr. Hise's preliminary discussion of his theories. This issue's installment begins with a description of the sixth of his developmental group of exercises or his new discovery that he calls "Symbolic Squats." In next issue we will give you a group of letters from a number of fellows who have used the symbolic squats telling of the success they have had and their methods of application.
Part One is here:
The Author
(6) "Symbolic Squats" (without the squats!). Chas. Tiffin is one of our most eminent exercise explorers. Before the war he used to cartoon in Strength & Health. He is a lightweight with 44.5 inch chest, 27 inch hips and 28 waist. He is also covered with dueling scars. While going to school the president became annoyed at so much hospitalization and publicity of his "Three Musketeers are pupils" and made a ruling to expel all students who dueled at break of day in the park.
As usual in such matters, the duelists transferred their wars to the campus and hallways and stairways. The favorite was seizing a stairway although the one holding the stairway needed shin guards which they seldom had. Castles had handrails on the right to help defend the stairways.
Tiffin's observations of dueling are interesting. In one-hand dueling, a strong man's advantage was just stronger wrist and arm. In the earlier period of the Dynastic State supremacy (1450-1700), two-handed dueling was probably most common and likely came down from feudalism (1000-1450). Tiffin said in two-handed dueling, a strong man wins approximately 100% of the time. Tiffin was both the smallest (126 pounds) and strongest dueler.
Chas. found that deserting the squat in breathing exercises caused his chest to grow more than Dinky Squats. A year later I found I was able to use the same with freedom from "oxygen jags" dizziness. If I remember correctly, he said that he had used as many as 150 breathing shoulder shrugs. Usually he used around 80.
Innocents are requested to not go over 30 breathe-ups . . . till they have a long time experience in the exercise world. Blowing off CO2 increases alkalinity of blood -- usually about 7.45 PH -- it is CO2 in the blood that causes the heart to beat. To my amazement I doubt if anyone needs over 40 consecutive breathers and 20 to 30 are safe on any one and more useful than any other figure.
It is my conclusion that these "breathers" strengthen the diaphragm more than any squat exercises -- that 1/2 squat exercises and flat back squat exercises strengthen the diaphragm more than other squats. The nervous frustration brought to good full squatters by flat back squatters cause them to throw it away. So one who insists on a squat with his breathers if an accomplished exerciser must choose 1/2 or "less" squats.
If you will read "Best and Taylor's 4th edition, pages 300 to 303, "Physiological Basis of Medical Practice," you will find that in deep breathing that scalene lifts first rib -- and intercostali externi lift other front ribs attached to first rib. That diaphragm goes downward (on intake breath) till it rests on the viscera causing contraction of the abdominals, the diaphragm continues to lay on viscera and contract WHICH PUSHES UP THE LOWER RIBS assisting the upper rib inspirational muscles. Seemingly heavy squatters' breathers give the diaphragm a superior strengthening. This invigoration of the diaphragm has decided influence on the oxygen intake, heart circulation and nutrition. Unless one has overloaded his exercise regime, the only reasons that cause failure are inferior circulation, breathing and assimilation -- all of which are improved and corrected by
(1) straight spine
(2) strong diaphragm and rib breathing muscles.
SPEED OF GROWTH
Stockies gain the fastest -- more connective tissue in intestines and cartilage masses on larger bones and ribs. Intermediates gain almost as well on proper exercise regime. The big eared, skinny demand
(1) perfection of posture (they have the worst)
(2) perfection of breathing muscles and diaphragm usage.
Skinnies have limited digestive ability from
(1) very short small intestines
(2) deficiency of connective tissues of same short intestines.
Any padding of bones with cartilage put connective tissues into the deficient intestines -- then the asthmatic changes into short gutted intermediate, and intermediates live as men -- when normalized.
A skinny should gain around 10 pounds the first month he is in the "groove" vs. around 30 pounds for stockies and intermediates. They gain less in following months from
(1) increase of abdominal tension reducing gains
(2) economics.
In fact the mechanical balances of posture will bring "ignorant" gains to an end and one gains "with their brains" and controls weight the same way (like Grimek).
The failure to gain of big eared skinnies is about 100 percent -- outside of health studios of the Eells caliber. I do not know of a single one who ever gained from reading magazines and trying all the super silly (for skinnies) exercises.
The best way to treat big ears to gain rapidly is to exercise them 3 times a week and then roll them up in a straight jacket the rest of the time. No big ears can imagine what cool, calm, and collected is -- he blows apart in his silly senseless actions.
There is no "best age" to train -- except on big ears it is to start on posture exercises in childhood! 75-year olds gain in a correct regime at about the same speed as 15-25 and 40-year olds. That is on few and easy postural exercises.
BREATHING EXERCISES
All breathers -- all the kinds of squats -- and Tiffin breathers -- breathe just alike. All squatters should squat every 3rd breath on full lungs.
The breathing is as follows:
Take a bar that is well padded on the shoulders. Breathe in and out the mouth. Breathe as follows:
Either before a mirror or where you can watch the shadow of the bar. Open the mouth -- make a face by shrugging the front of the neck and traps -- bar and shoulders are breathed up (shrugged) 2 inches -- breathe out rapidly and bar sinks 2 inches. Only in this way can you use an uplift of rear ribs.
I call them Dinky squats because they are an insulting poundage and very hard on your self esteem!
In January 1946 I could use 20 x 340 pounds in ordinary heavy breathing squats -- but 20 x 60 pounds and 60 breaths nearly paralyzed my shoulders. By May 1946 my "dinky" record was 23 x 120 in 69 breaths. In April 47 it was 20 x 130 in 60 breaths. In July I assumed the Tiffin shoulder-neck shrugs and ran up to very heavy weights in 30 to 46 breaths -- 46 x 560. I did not breathe them up 2 inches tho. I only raise the bar about 1 inch. My dinky squat "gauge" doubled! I made 20 x 260 in 60 breaths. Saylor, a featherweight at Eells could readily do 10 x 140 in 60 breaths.
Also, it forced bodyweight gains that I could not order away.
CARTILAGE MASSING EXERCISES
For Spinal Area:
(1) Neck -- Upper spine group -- Towel exercise and wrestlers bridge.
(2) Stiff legged deadlift rebounding from knee height by "dead hang" or "hopper."
(3) Side press -- it also influences the liver and spleen.
(4) The deep knee bend.
For the Ribs:
(1) Round bench bent arm pullover is a permanent MUST. The center of force of this exercise is 1st and 2nd ribs and collar bones. Used with shoulder shrug breathers it is dominant in widening shoulders and upper chest.
(2) Breathers (A) Squat family (B) Super heavy breathers -- no squat. These strengthen and improve usage of diaphragm and heart when spine is erect.
The only other postural exercises are for the calf which has no significant cartilage increasing effect. The feet should be used in walking with the toes pointed straight ahead or they will suffer from sprains. The best shoes for feet are those with very thick leather soles, insteps and heels.
When the abdominal muscles are used to the limit they prevent and destroy growth. On proper postured people they possess normal usage. A slump of spine drops the ribs and abdominals. Lifting ribs on a straight spine tightens abdominals and flattens waist. Strengthening the abdominals on a "hunchback" only makes him more hunchbacked.
All exercises on "round bench" of "hump bench" are favorable to cartilage massing on sternum.
Note from Peary Rader: This concludes the introduction to the new Hise theories of exercise. More will follow in the future, giving you concrete instruction and results to be expected.
Enjoy Your Lifting!
No comments:
Post a Comment