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 sawdust, and hung by ropes from the lintel of his bedroom door, will do. Facing it squarely, with head back and chest well out, let him strike it a succession of vigorous blows, with left and right fists alternating, until he has done a hundred in all. If he has hit hard and with spirit, he is puffing freely now, his lungs are fully expanded; his legs have had a deal of springing about to do; and his arms and chest have been busiest of all. This bag-work is really superb exercise; and if once or twice, later in the day, say at one's place of business, or at home again in the evening, he would take some more of it; he would find fret, discomfort, and indigestion flying to the winds; and in their place buoyancy and exhilaration of spirits to which too many men have long been strangers.

Next grasp the handles of the exerciser as described on and bear downward, as described on. Repeat this work for about two minutes, standing all the time thoroughly erect. Whether the sparring left any part of your chest unfilled or not, every air-cell is expanded now; while you cannot fail to be pleased with the thorough way in which this simple contrivance does its work. Care should of course be taken that the air breathed during these exercises is pure and fresh.

Now use the dumb-bells two or three minutes. Let them weigh say five pounds each, not over one twenty-fifth of your own weight. First, with head and neck a trifle back of vertical; and so the chest held out as full as possible; curl the bells, that is lift them from down at arm's-length until you have drawn them close up to the shoulders, the finger-nails being turned upward. Lower again, and repeat until you have done twenty-five; the neck being always well back. The biceps muscles, or those of the front upper arm, and of the front of the shoulders and chest, have been busy now.