Crivit TF-1321 - Handbuch (Seite 8)

8
stretching the hips
and knee
Hold the bar from under-
neath, with the elbows at
an angle and the arms
fully extended. Slowly pull
one knee towards your
body, keeping your legs
together.
strengthening the
arms and chest
Pull-ups: Suspend yourself
from the bar, holding it
from underneath, keeping
the upper part of the body
stretched. Now pull your-
self up with arms until you
can look over the bar.
upper body
Mount the door exercise bar in the indicated position at shoul-
der height. Stand upright, with your back to the door exercise
bar, and your legs apart to the width of your hips. Hold the
expanders in front of your chest gently in tension. Now push
your arms forwards in a controlled movement. During this
exercise your back must always remain straight.
exercises with the door exercise bar, without the expanders
Back
Mount the door exercise bar in the indicated position in the
lower part of the doorframe. Sit down on the floor with your
back straight. With your knees slightly bent, hold the expan-
ders at knee height. Now pull the expanders with your arms
raised up to chest height. During this exercise your shoulder
blades should be pulled toward each other and your back
should always remain straight.
Biceps
Mount the door exercise bar in the indicated position in the lower part of
the doorframe. Stand upright in front of the door exercise bar, with your
knees slightly bent. Your upper arms must be in contact with the sides of
your body, your back straight, and your lower arms holding the expan-
ders tense. Pull your lower arms against the resistance of the expanders
up to your shoulder joints.