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Place hands on the bar and extend your legs
Keep the core engaged to remove any arch in your back
Slowly lower to the bar as much as possible without affecting form
With control, return to starting position

ELEVATED PUSH-UPS

( B O T T O M I N S TA L L AT I O N E X E R C I S E S )

Содержание DOORWAY PULL-UP BAR

Страница 1: ...DOORWAY PULL UP BAR Instruction Manual Exercise Guide ...

Страница 2: ...any use If the doorway foundation is not strong and stable DO NOT USE the Doorway Pull Up Bar in that location It is the sole responsibility of the user to determine if a doorway will safely sustain and accommodate the proper use of the Doorway Pull Up Bar DO maintain a controlled motion when performing chin ups or pull ups Wipe clean with damp cloth and dry immediately Never expose the Doorway Pu...

Страница 3: ...Rubber Limiter x 2 pieces Electric Drill Not Included Metal Bar Holder x 2 pieces Wall Screws x 8 pieces PARTS REQUIRED TOOL ASSEMBLY INVENTORY A D J U S T A B L E F R O M 2 4 3 9 ...

Страница 4: ...n the first side Place a screw through the rubber limiter and drill into the middle hole of the holder into doorframe Use 3 more screws to secure the metal bar holder Repeat STEP 2 on the other side STEP 3 Once both metal bar holders are secure place one end of the doorway pull up bar into the holders then lengthen the other end by twisting towards you Continue to adjust until the pull up bar is f...

Страница 5: ...a support Transition to a lighter band until you can perform pull ups without bands Place hands on the foam grips tighten your core as you do a pull up Do as many repetitions as you can As you get stronger continue to try the exercises below for extra upper body conditioning EXERCISE GUIDE BEGINNER PULL UPS ...

Страница 6: ...our progress When you can do 12 standard pull ups begin the endurance practice described below When you can do 15 standard pull ups increase your resistance There are two ways to increase resistance Add small ankle or waist weights 5 10 lbs Or you can try one arm assisted pull ups PULL UPS FOR STRENGTH ...

Страница 7: ...the bar and keep head in a neutral position Hang with legs together in a relaxed position Slowly lift your legs up to until it is parallel to the floor knees can be slightly bent if needed Hold for 10 15 Breaths HANGING L SIT ...

Страница 8: ...palms facing away and elbows bent Keep feet flat on the floor with heels together Lower your hips and bend the knees while keeping arms straight Release your neck and stretch your entire arm and back Hold for 15 Breaths FULL BODY STRETCH ...

Страница 9: ... and extend your legs Keep the core engaged to remove any arch in your back Slowly lower to the bar as much as possible without affecting form With control return to starting position ELEVATED PUSH UPS BOTTOM INSTALLATION EXERCISES ...

Страница 10: ...nds on the foam grips with fingers turned inward Extend your legs with heels firmly planted on the floor Tuck elbows in slowly straighten your arms as you press to lift up Lower with control until your arms are at 90 degrees and repeat DIPS BOTTOM INSTALLATION EXERCISES ...

Страница 11: ...efects in materials and workmanship ProsourceFit has sole discretion to determine manufacturing defects This Lifetime Warranty does not cover normal wear and tear misuse failing to follow use care and safety instructions loss and or theft This Lifetime Warranty applies to all types of defects or failure during standard use LIMITED LIFETIME WARRANTY All information in the manual is property of Pros...

Страница 12: ...TrainlikeaPro TrainwithProsourceFit ...

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