Instructions of use
1. Sit-ups:
ABDOMINAL MUSCLES
Lie on you back with your knees bent and your feet hooked under the bar,
place your hands at the side of the front of your head or if too difficult alo
ngside your hips sit up slowly to 45, then slowly lower yourself, stop brief
ly then repeat. Build up to set of 10-20 steps.
2. Hanging leg raise:
ABDOMINAL MUSCLES
(Overhand grip and knuckles facing towards you)
Hang from bar with hands positioned in line with your shoulders, bend yo
ur knees and lift them as high as possible, lower them back to the starting
position, (be careful not to swing.) Stop briefly then repeat build up to a se
t of 5 then increase as desired.
3. Wide grip chins:
UPPER BACK BICEPS AND SHOULDER MUSCLES.
(Overhand grip and knuckles facing towards you)
Hang from bar, with legs bent at knees, pull yourself up trying to touch yo
ur chest to the bar, at the top of the movement, hold briefly then lower you
rself to the starting position, your movement should be controlled not jerk
y or too fast. Do not cheat-make sure you complete the full range of move
ment. Gradually increase the repetitions as you progress.
4. Close grip chins:
CHEST BICEPS AND SHOULDER MUSCLES
(Underhand grip and knuckles facing away from you)
Hang from bar, with legs bent at knees, pull yourself up with head leaning
slightly back, try to touch your hands, lower yourself to the starting
position, your movement should be controlled not jerky or too fast. Do not
cheat-make sure you complete the full range of movement. Gradually
increase the repetitions as you progress.
11
GB
