Chamberlain Bros - 2005 - Charles Atlas - Ten Steps To A Better Body, Kulturystyka, ebook, pdf

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®
Founder of the Fastest Health, Strength and Physique Building System
EXERCISES FOR
L
ESSON
O
NE
D
EAR
F
RIEND
:
Congratulations on enrolling! I have received your application for enrollment in my
DYNAMIC-TENSION
®
SYSTEM of health, strength and physique building. I most cordially
welcome you as one of my students. I accept you because I assume that you are a normal individual
with no ailment, which would prevent or limit your participation in a physical exercise program.
Before beginning consult with a physician because you must honestly answer NO to all of the
following questions:
1. Has your doctor ever said that you have a heart condition and that you
should only do physical activity recommended by a doctor or under a doc-
tor’s care?
2. Do you feel pain in your chest when you do physical activity?
3. In the past few months, have you had chest pain when you were
doing physical work?
4. Do you lose your balance because of dizziness or do you ever
lose consciousness?
5. Do you have a bone or joint problem that could be made
worse by a change in your daily physical activity?
6. Is your doctor prescribing any medication of any nature for a blood
pressure circulatory or heart condition?
7. Do you know of any other reason why you should not engage in a
physical exercise program or activity?
If you are in doubt, I suggest you ask your physician before continuing with my
program. The First Lesson contains the priceless discoveries I have made using the
principle of DYNAMIC-TENSION to build up your chest muscles incredibly
fast! Go over this Lesson carefully and begin the instructions at once. Your
Course has been proven by students throughout the world to be one of the
greatest methods available to build muscles rapidly and SAFELY. This is
“The World’s Most
Perfectly Developed Man”
C
HARLES
A
TLAS
, L
TD
. P.O. B
OX
‘D’ M
ADISON
S
QUARE
S
TATION
N
EW
Y
ORK
, NY 10159 www.charlesatlas.com e-mail: catlas@aol.com
All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd.
CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved.
EXERCISES FOR
LESSON
ONE
the very same method that changed me from a 97-pound weakling and has done the same for mil-
lions of other people all over the world.
I would like you to practice Lesson One throughout your entire Course. Likewise follow the valu-
able food information in Lesson Two all through the Course. Every two weeks I would like you
to add two new lessons to Lesson One. Then drop those two Lessons and take the next two new
ones. For example; Practice Lesson One for two weeks then add Lesson 2 and 3. Practice these
for two weeks then drop Lesson 3 and add Lessons 4 and 5.
After two weeks drop 4 and 5, and add 6 and 7. Continue this until you finish all the Lessons. But
remember to continue the exercises in Lesson 1 and the food information in Lesson 2 all through
the Course. Also, remember as a rule, do all exercises 10 - 12 times (reps) or until you become
tired, unless otherwise specified. Study the written instructions as much as the photos illustrating
the exercises so that you are sure to be doing them correctly. THE DESIRED RESULTS WILL
SURELY COME! NOW, GET GOING ON LESSON ONE!
Yours for Health and Strength,
L
ESSON
1
The truest SUCCESS is but the development of self.
In giving you my first lesson, I am assuming that you value Health and Muscular Power suffi-
ciently to be willing to pay for it in the full legitimate price of intelligent persistent labor. You can-
not get results without effort on your part. If this is your decision you are invited to follow my
Dynamic-Tension methods of development indicated in this and all succeeding lessons. To suc-
ceed in the building of superb HEALTH and STRENGTH you must have POWER OF WILL,
resolutely making up your mind that you WILL follow the instructions no matter what sacrifices
you are obliged to make. You must be HOPEFUL, and expect the results assured you will ulti-
mately be yours. You must have COURAGE and fear nothing. You must have absolute CONFI-
DENCE in this System. You must have FAITH in yourself and these methods. Then results will
more than satisfy you. And you must have PERSISTENCE. Please remember that weak, spas-
modic efforts will get you nowhere. Henceforth THINK Health. Make up your mind that radiant
Health shall be yours, realizing the results will be worth the effort involved. Throw off any ten-
P
AGE
2
All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd.
CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved.
EXERCISES FOR
LESSON
ONE
dency to unwholesome influences and keep the mind well occupied with thoughts of Health and
Strength. From now on, you must resolutely curb your impulses, strengthen the good ones and
positively reject those that are harmful.
The first great step necessary is the reformation of habits. Where previously you may have direct-
ed your energies in certain channels that resulted in weakness or disease you must now use this
same energy in methods for rapidly building up the body so that glorious HEALTH may be yours
forever. You are what you are because of your past daily habits. Day by day you must make or
break your body. You either build it up or tear it down. Having enrolled, your object is to build up
your HEALTH, STRENGTH and PERSONAL POWER. You must now conserve your energy
for the acquisition of new and better health habits. Once they become fixed, you will experience
no difficulty in retaining HEALTH and STRENGTH all through life.
To overcome your past injurious habits and develop better ones, you must bring your entire
ATTENTION to the matter, you must think intently of the motives and the outcome involved and
thus occupy your mind with better things, turning away from past habits toward freedom.
REMEMBER, ALL EVIL HABITS MAY BE DESTROYED BY THE PERSON WHO REAL-
LY DESIRES TO CONQUER THEM.
Therefore, your desire for Health, Strength, Increased Personal Power and Physical Magnetism
must from now on, be greater than your desire to continue on in the old way.
HERE ARE THE ELEMENTS OF SUCCESS IN ALL EXERCISES
NOTE THEM CAREFULLY.
You can make your exercises a success or a miserable failure. You can make them monotonous
and irksome, or you can make them a sheer delight. It depends entirely upon your own mental atti-
tude. You should, and I want you to, regard all your bodily activities and exercises as a pleasure.
You should look forward to them as a joy to perform. The results will then be much more satis-
factory and certain. Hold in the mind’s eye AT ALL TIMES the Ideal of Physical Perfection.
Think of yourself as possessing a Perfect Body. Realize each time you are exercising you are
arriving at still greater perfection.
Regard each day’s exercise as a goal in itself. Follow my instructions faithfully EVERY day, and
as you string these healthy days together you will have woven a healthy and happy life.
Remember step by step and the thing is done!
In all your bodily activities you are invited to put CONSCIOUS CONCENTRATED EFFORT
INTO EACH MOVEMENT. Perform all your exercises with a WILL. THINK Strength into the
P
AGE
3
All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd.
CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved.
EXERCISES FOR
LESSON
ONE
parts involved. THINK Power. THINK the muscles are growing larger, stronger, more beautiful,
while you are exercising. Put pep and punch, vigor, vim and snap into every movement! Put life
into your exercises! Don’t ever perform them in a halfhearted manner. Avoid a lazy attitude.
Refrain from dreaming of other things while exercising.
Do not dread them as something to be shunned or skipped through as quickly as possible.
MAKE UP YOUR MIND NOW YOU ARE GOING TO PUT YOUR WHOLE HEART AND
SOUL INTO EACH DIRECTED EXERCISE, AS GIVEN IN EVERY LESSON. THE
DESIRED RESULTS WILL BE YOURS.
The first series of exercises will consist of those for building a solid foundation for the entire body.
This Lesson will give special methods for developing a strong powerful chest and acquiring great
lung power. THE EXERCISES ARE TO BE FAITHFULLY PRACTICED EVERY MORNING
IMMEDIATELY ON ARISING AND BEFORE RETIRING.
This system consists chiefly of various exercises which aid in the elimination of toxins in the
blood, at the same time building up the tissues, rounding them out, giving muscular power and
health.
Part of the secret of Health and Longevity of life lies in getting rid of poisonous, dead, worn-out
cellular tissue, which if allowed to remain would prevent the perfect functioning of the various
organs. One of the methods by which this dead matter may be eliminated is by properly directed
muscular exercises, such as I am giving you.
You will understand these lessons better if you will read them out loud to yourself in a private
room where you will not be disturbed.
PURE AIR DEEP BREATHING. The very first essential thing to do in securing radiant
HEALTH and physical STRENGTH is the DEEP BREATHING OF PURE OUTSIDE AIR. We
can live without food for many weeks, without water for many days, but we can not live without
air for more than a few minutes. Air is equally a food as fruits and vegetables. As it enters into the
composition of the body, its value cannot be over emphasized. Yet because it is so cheap we
ignore its real value. The first step required is to practice daily, FULL, DEEP LOWER BREATH-
ING. There are some teachers who advocate blowing out the upper chest to an enormous extent,
but this is both useless and injurious because as you get older you neglect the deep breathing with
the result that the cavities of the lungs are unused and this forms a suitable culture medium for
lung troubles and disease. What I advocate is formal deep breathing so that ALL parts of the lungs
are filled to their utmost in proportion to the size of the body without straining.
P
AGE
4
All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd.
CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved.
EXERCISES FOR
LESSON
ONE
The air you breathe must be PURE. See that your rooms are well ventilated. Gas, kerosene, etc.
when burning in a room eats up the oxygen you need so that if you are obliged to remain in a
room where these are burning, insist upon an extra supply of fresh outside air continually entering
the room. Otherwise you are breathing air contaminated with carbon dioxide.
There are several reasons why I want you to practice this deep breathing daily. The air when pure
is composed principally of nitrogen and oxygen. Oxygen is LIFE! The more oxygen you breathe
the more health and strength you will get. This life-giving oxygen furnishes the power to pump
the blood through the heart. It assists in carrying off the waste products from the myriad of tiny
cells in the body, and helps to build new and stronger cells. Furthermore, it furnishes warmth to
the body. As a result of continued deep breathing the lungs are developed, the chest expands, the
ribs are thrown upward and outward, flat chest is overcome, and the deep breather is likely to be
forever free from the symptoms of chest and lung troubles.
Do not be afraid to breathe deeply and fully at all times, especially when outdoors when away
from crowds. Do not be afraid of night air. Although the night air is not laden with the sun’s
healthful rays, it is often purer than the air breathed during the day, because all the accumulated
dust, dirt and smoke has had a chance to settle. There is no need to be afraid of mild drafts for a
draft is simply air in motion, and contrary to the popular belief it is really beneficial. You should
learn to welcome these cooling drafts of pure, vitalizing air as health builders. Of course a strong
draft is not desirable. Practice this deep, full lower breathing every morning and night!
D
ynamic-Tension is the name of my non-apparatus methods - the same methods that built
PROPER POSTURE
One of my first requirements in developing a MAGNETIC PERSONALITY is the assuming of a
proper bodily posture while standing, walking and sitting. Nothing indicates a REAL MAN more
than the way in which he holds himself. If your chest is sunken and your stomach sticking out,
you cannot stand out as a man with PERSONALITY.
You are especially urged to concentrate on this and make sure that you hold yourself upright,
walk with dignity but without affectation. HOLD YOUR SPINE ERECT. Keep you chin back.
PUT YOUR SHOULDERS FIRMLY BACK. Make them square. HOLD your abdomen in with-
out forcing. Breathe deeply and naturally, walk properly and avoid a slouching attitude. While sit-
ting keep your body erect, keep your feet under your seat, and refrain from flopping down in a
lazy fashion. LOOK ALIVE AT ALL TIMES. In this way you FEEL self-confident, successful.
P
AGE
5
All materials and photographs contained in the DYNAMIC-TENSION® bodybuilding and fitness course are © 2000 Charles Atlas, Ltd.
CHARLES ATLAS®, DYNAMIC-TENSION®, Hey Skinny® illustration and The Insult That Made A Man Out Of Mac® illustration are registered trademarks of Charles Atlas, Ltd. New York, New York. All rights reserved.
me and my millions of pupils. Remember - Dynamic-Tension methods can help you, but
only if you are willing to follow my instructions carefully.
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