VirtuFit Doorway Gym Bar
3
EN
TRAINING INSTRUCTIONS
Lie on your back with your knees bent and your feet hooked under
the bar, place your hands at the side of your head or alongside
your hips if this is too difficult. Sit up slowly to 45 degrees and then
slowly lower yourself. Repeat after a short pause. Build up your
exercises to sets of 10 or 20.
(Place your hands on the bar with your knuckles facing towards
you). Hang from the bar with your hands positioned in line with
your shoulders. Bend your knees and lift them as high as possible,
after which you lower them back to the starting position, (be
careful not to swing.) Stop briefly and repeat 5 times. Increase the
repetitions according to your wish.
(Place your hands on the bar with your knuckles facing towards
you). Hang from the bar with your legs bent at your knees. Pull
yourself up trying to touch the bar with your chest at the top of
the movement. Hold briefly and then lower yourself to the starting
position. Your movement should be controlled and not rushed.
Gradually increase the repetitions as you progress.
(Place your hands on the bar with your knuckles facing the other
side). Hang from the bar with your legs bent at your knees. Pull
yourself up and lean your head slightly backwards. Try to touch
your hands and lower yourself back to the starting position.
Your movement should be controlled and not rushed. Gradually
increase the repetitions as you progress.
SIT-UPS -
abdominal muscles
HANGING LEG RAISE -
abdominal muscles
WIDE GRIP CHINS -
upper back, biceps and shoulder muscles
CLOSE GRIP CHINS -
chest, biceps and shoulder muscles
Содержание Doorway Gym Bar
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