Crivit TF-1321 - Handbuch (Seite 7)

7
shoulders
Mount the door exercise bar in the indicated position in the lower part of
the doorframe. Stand directly in front of the door exercise bar, keeping
your upper body upright. Hold the handles at hip height. With your arms
in front of your body, pull the expanders vertically upwards to chest
height. Whilst doing this, point your elbows outwards.
Finally, lower the expanders back down to the level of your hips.
Bolting of safety caps in door frame
caution: this will cause permanent damage to
your doorframe because of the drilled holes!
The door bar must be bolted firmly into the door frame with the
enclosed bolting material. The bolting provides a higher standard
of safety during training and is required (obligatory).
Please note the following: Pre-drill the two holes with a small drill
(1 - 2 mm) to alleviate the screwing in. Then attach the safety caps by screwing them in
firmly using the half-round screw. Please ensure that the holes are at the same height so
that the bar sits horizontally as the ideal use and stability is otherwise restricted.
Then mount the bar.
training advice
- The following exercises are only a selection of those possible. You can find more in
appropriate specialist publications.
- Wear comfortable sports clothing and trainers.
- Warm up before each training session. Walking or running on the spot, stretching and
gentle expansion exercises are suitable as a warm-up.
- Carry out the exercises at an even pace. Breathe evenly. Adhere to the movement
sequence and do not overestimate your ability. Breathe out when your muscles are
contracting and breathe in when your muscles are relaxed.
Advice! If you develop medical complaints or feel unwell, stop the
exercise immediately and seek medical advice.
exercices
For optimal results, carry out 3 – 5 sets with 7 – 20 repetitions per exercise.
This training should be repeated 2 – 3 times per week.
exercises using the door exercise bar with the expanders
caution! these expander exercises must only be carried out when the
article is screwed into the doorframe and with the use of the safety
brackets (see Page 6).
←72-98 cm→