23
GB
Exercises using the door exercise
bar with the expanders
Strengthening the hip and lateral thigh
muscles – “abductors/ adductors”
(Fig. I)
Caution! Do not overstretch
resistance bands
Install the bar in the lower part of the door frame
as shown.
Abductors
Place the foot located away from the door into
the expander loop. Stand upright and extend
the straight leg a few centimetres to the side.
Repeat 15 times and switch legs.
Adductors
As a balancing exercise you should also exer-
cise the adductors. For this, change your position
and place the foot nearest the door in the loop.
Extend the straight leg a few centimetres to the
side, towards your body and away from the
door. Repeat 15 times and switch legs.
Strengthening the triceps –
“Isolated triceps” (Fig. J)
Caution! Do not overstretch
resistance bands
Install the bar in the in the upper part of the door
frame as shown. Stand as shown and hold the
expander loops in front of your chest.
Push your arms towards your hips and then
return to the starting position. Try to keep the
position of your elbows as steady as possible.
Strengthening the arm and upper body
muscles (Fig. K)
Caution! Do not overstretch
resistance bands
Chin-Ups: Install the bar in the upper part of the
door frame as shown. Using an underhand grip
and keeping your upper body straight, suspend
yourself from the bar. Now pull yourself up using
both arms until you can see over the bar.
Then slowly lower yourself. For extra support,
you may also place your feet in the expander
loops as shown.
Opening and locking
The indicated turning direction applies when the
central bar is held firm and the ends are turned
as indicated. Once the bar is lightly fixed into
the doorframe, only the central part can be
turned and the turning direction is reversed
(Fig. G, H).
Tighten the door exercise bar until it can no lon-
ger be moved when a tugging load is applied
(Note that a deformation of the doorframe may
occur despite following the instructions correct-
ly)!
The rubber surfaces at the ends of the door
exercise bar must always rest completely on the
sides of the doorframe.
Training advice
• The following exercises are only a selection of
those possible. You can find more in appropri-
ate 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 com-
plaints or feel unwell, stop the exercise
immediately and seek medical advice.
Exercises
For optimal results, carry out 3 – 5 sets with 7 –
20 repetitions per exercise. This training should
be repeated 2 – 3 times per week.
