Crivit 78680, Instructions For Use Manual

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20 GB
pull-ups (see fig. J)
Mount the door bars onto the door frame as
described on page 19.
Warning! for pull-ups, you should
only hold door frame bar (6) at its
end.
Grip the bar at the end of bar (6) as shown and
pull upwards with the arms so far that you can
peer over the top of the central door frame bar.
Then slowly lower yourself downwards.
Changing the handle position allows you to
change your chin up workout.
sit-ups (see fig. k)
Warning! you can injure your
spine if you do not carry out this
exercise correctly.
Place the door frame bars between the door
frames as shown. Lay on your back and clamp
your feet under the central bar. Angle your
legs so that you avoid a hollow back. You may
place your hands sideways on the back of your
head so as to avoid excessive pressure to the
head. Now pull the upper body slowly upwards
with the aid of the stomach muscles. Retain this
position for a few seconds before lowering your
upper body down slowly.
care and storage
Please remember that regular maintenance and
cleaning of the product contributes to the safety
and maintenance of your door gym. Always
store the article in a clean, dry place at room
temperature. Never clean with abrasive cleaning
materials, only wipe clean with a dry cleaning
cloth.
advice on disposal
Please dispose of the packaging and the
article in an environmentally-friendly way, and
separated into types of material! Dispose of this
item through an authorised disposal company,
or through your local authority waste disposal
amenity. Be sure to comply with the current, valid
regulations.
General training hints
- Increase your training intensity gradually and
make sure that you have sufficient breaks
between training sessions.
- Perform all training exercises in a calm,
uniform manner and not a fast, jerky manner.
- Make sure that your breathing remains
regular. During exertion, breathe out and
breathe in when relaxing.
- Always warm up before exercising.
General training planning
- One exercise should consist of between
10-20 repeat movements.
- Each training set can be repeated between
2-4 times.
- A break of between 3-5 mins. should be taken
between training sets.
exercises
press-ups (see fig. h)
Lay the all-purpose door bars on a flat surface.
Grip the upper bar and assume the position
shown. Push you upper body up slowly until your
arms are nearly fully extended. Then lower your
upper body to its original position. Keep your
whole body tense during this entire exercise so
that your head is in line with your spine.
dips (see fig. i)
Lay the all-purpose door bars on a flat surface.
Grip the upper bar and assume the position
shown. Lower your upper body slowly until it
touches the floor. Then push your body upwards
until your arms are nearly straight.