Be Fit As a Marine: Isometrics and Isotonics

148 Pages·1966·7.824 MB·English

by  William Henry Rankin

Isometrics $1.00
Be
FIT
\
ASA MARINE
See Page 29 See Page 130 See Page 67
r
i
m
l
0\
By Lt Col W. H. Rankin
United States Marine Corps
Introductionby theHon.PaulB.Fay
UndersecretaryoftheNavy
• SIMPLE PRINCIPLES FOR SLIMMING DOWN AND STAYING FIT
• THE TECHNIQUES OF ISOMETRIC AND ISOTONIC CONTRACTION
• A NEW WAY TO DEVELOP STRENGTH AND ENDURANCE
« IN ONLY MINUTES A DAY AT HOME OR IN THE OFFICE
CORNESTONE LIBRARY BOOKS—$1.00 RETAIL
GOLF
CN 7 THE NINE BAD SHOTS OF GOLF AND WHAT TO DO ABOUTTHEM by Dante and Diegel
CN 27 THE MODERN FUNDAMENTALS OF GOLF by Ben Hogan
CN 47 THE FOUR MAGIC MOVES TO WINNING GOLF by Dante and Elliott
CN 60 GOLF FOR WOMEN by Louise Suggs
CN 75 GETTING STARTED IN GOLF by Doug Ford
CN 83 HOW TO SOLVE YOUR GOLF PROBLEMS
iCN 95 THE DRIVER by Sam Snead j
{CN 96 THE PUTTER by Bob Rosburg ] $3.00 Boxed
ICN 97 THE WEDGE by Doug Ford '
COINS and STAMPS
CN»36 GETTING STARTED IN COIN COLLECTING
CN • 68 GETTING STARTED IN STAMP COLLECTING
CN • 90 THE COMPLETE GUIDE TO U. S. COMMEMORATIVE STAMPS
CN • 99 SCOTT'S GUIDE—STAMP COLLECTING
CN • 106 1966 EDITION AMERICAN GUIDE TO U. S. COINS by Charles French
CHILD GUIDANCE
CN • 69 YOUR CHILD'S READING by Charles C. Walcutt, Ph.D.
CN • 82 HOW TO UNDERSTAND THE OPPOSITE SEX, by W. C. Menninger, M.D., & Others
CN • 86 HELP YOUR CHILD SUCCEED IN SCHOOL
CN • 102 HOW TO STUDY THE RIGHT WAY
PRACTICAL GUIDES
CN 4 HOW TO RAISE A DOG
CN 9 PAINTING AS A PASTIME, by Sir Winston S. Churchill
CN 10 HOW TO WATCH BIRDS by Roger Barton
CN 14 HOW TO CARE FOR YOUR CAT
CN 15 HOW TO LIVE WITH A PARAKEET
CN 21 BEGINNER'S GUIDE TO ATTRACTING BIRDS
CN 30 HI-FI STEREO FOR YOUR HOME
CN 31 HOUSEWIVES' GUIDE TO ANTIQUES
CN 33 A BEGINNER'S GUIDE TO THE SKIES
CN 34 FLOWER ARRANGING
CN 41 WEBER'S GUIDE TO PIPES AND PIPE SMOKING
CN 43 AN INTRODUCTION TO ELECTRONICS
CN 45 HOW TO USE THE ARITHMETIC YOU KNOW
CN 46 MOSAICS
CN 67 HOW TO ANALYSE HANDWRITING by Hal Falcon
CN 74 PLAY THE GUITAR IN 30 MINUTES by Tony Mottola
CN 85 KNITTING WITHOUT NEEDLES
CN 91 ART COLLECTING FOR PLEASURE AND PROFIT
CN 92 HOW TO ENTERTAIN CHILDREN WITH MAGIC
CN 93 HOW TO ATTRACT GOOD LUCK
CN 94 MAGIC OF THINKING BIG
CN 104 PHOTOGRAPHY USING ONLY AVAILABLE LIGHT by Stuart Fox
CN 105 GETTING STARTED IN CERAMICS by Gertrude Engel
CN 108 TROPICAL FISH
CN 111 HORSEBACK RIDING by Sheila Wall Hundt
CN 116 SHORTRITE
PHYSICAL FITNESS
CN • 12 THE YOGA SYSTEM OF HEALTH AND RELIEF FROM TENSION
CN • 77 HOW TO KEEP FIT by Warren R. Guild, M.D.
CN • 87 ISOMETRICS: BE FIT AS A MARINE by Lt. Col. W, H. Rankin
CN. 112 THE WILL TO LIVE by Dr. Arnold Hutschnecker
(Continued on insidebackcover)
Be Fit as a Marine
Digitized by the Internet Archive
in 2010
http://www.archive.org/details/befitasmarineOOrank
Be as
FIT
Marine
a
BY LIEUTENANT COLONEL
RANKIN
W.
H.
UNITED STATES MARINE CORPS
WITH AN INTRODUCTION BY THE
PAUL FAY
Hon. B.
UNDERSECRETARY OF THE NAVY
CORNERSTONE LIBRARY New York
Reprinted 1966
This new Cornerstone Library edition is published by arrangement
with The McGraw-Hill Book Company, Inc., and is a complete and
unabridged reprint of the original hardcover edition. BE FIT AS
A MARINE ©
Copyright 1963, 1964 by William H. Rankin. All
rights reserved. Printed in the United States of America. This book,
orparts thereof, may not be reproduced in any form without written
permission of the publishers.
CORNERSTONE LIBRARY PUBLICATIONS
AreDistributedby
Simon&Schuster,Inc.
630FifthAvenue
NewYork,N.Y. 10020
Manufactured intheUnitedStatesofAmerica
underthesupervisionof
RollsOffsetPrintingCo.,Inc.,N.Y.
To our youth,
who are the hope
and future of America
For the Record
The valuable assistance of the training staff
at the Marine Corps Recruit Depot, San Diego,
California, should not go unmentioned; I am
deeply grateful for their cooperation. For his
efforts in the preparation of the manuscript,
I am particularly indebted to First Sergeant
Steven Marcus.
This book v\^as produced on my own time
and at no expense to the government. How-
ever, since it is based largely upon training and
education I have received as a member of the
United States Marine Corps, all profits from
its sale will be donated to organizations assist-
ing in the physical development of our youth.
W. H. RANKIN
USMC
Lt. Col.
——
Contents
Introduction xi
1 The Need for Fitness 1
2 Fundamentals of Fitness 5
3 Practical Principles of Nutrition 11
4 Objectives of Exercise 17
5 Isometrics and Isotonics
Exercises for Men 25
6 Isometrics and Isotonics
Women
Exercises for