37
GB/MT
Strengthening your arm and chest
muscles (figure K)
Caution! Please pay attention to
the maximum extension length
Attach the article to the upper part of the door
frame as illustrated.
Starting position
1. Grip the bar from below. Keep your upper
body straight.
2. Place one foot in one training loop. Your
knees are slightly bent.
End position
3. Tense your arm, stomach, and buttock mus-
cles and pull yourself up with your arms until
you can see over the bar.
4. Pull your shoulder blades towards your spine.
Your head is an extension of your spine and
your shoulders stay down.
5. Hold this position for a moment and then
return slowly to the starting position.
6. Repeat this exercise 10-15 times for three sets.
Important: Please ensure that the positi-
on of your elbows remains unchanged.
Strengthening the arm and chest
muscles (figure L)
Caution! Please pay attention to
the maximum extension length
Attach the article to the upper part of the door
frame as illustrated.
Starting position
1. Stand in front of the article in the middle with
your legs hip-width apart and your upper
body slightly bent.
2. Grip the loops on the training bands from the
side. Your elbows are angled.
End position
3. Tense your arm and stomach muscles and pull
the training bands in front of your body. Your
head is an extension of your spine and your
shoulders stay down.
4. Hold this position for a moment and then
slowly return to the starting position.
5. Repeat this exercise 10 -15 times for three
sets.
Important: Please ensure that the positi-
on of your elbows remains unchanged.
Strengthening back muscles
(figure M)
Caution! Please pay attention to
the maximum extension length
Attach the article to the lower part of the door
frame as illustrated.
Starting position
1. Sit in front of the article with your knees bent.
Your feet are flat on the floor and hip-width
apart.
2. Grip the loops on the training bands and
lift your upper body. Your thumbs are facing
upwards. Your elbows are slightly bent and
the training bands are parallel to the ground.
End position
3. Tense your arm and stomach muscles and
pull your elbows backwards. Your head is an
extension of your spine and your shoulders
must stay down.
4. Hold this position for a moment and then
return slowly to the starting position.
5. Repeat this exercise 10 -15 times for three sets.
Important: Please ensure that your sto-
mach muscles stay tensed and your hips
straight. Your head remains an extensi-
on of your spine.
Strengthening the biceps –
‘biceps lunge’ (figure N)
Caution! Please pay attention to
the maximum extension length
Attach the article to the lower part of the door
frame as illustrated.
Starting position
1. Kneel down on one leg and with your back
to the article with the other leg at an angle of
90 degrees.
2. Grip the loops of the training bands and hold
your arms straight and down. The backs
of your hands are facing outwards and your
elbows are slightly bent. Your upper body is
upright.
End position
3. Tense your arm and stomach muscles and pull
your lower arms upwards. Your upper arms
are close to your body. Your palms are facing
you.
