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7. Remain in this position for a moment and
then return to the starting position. Do not
attempt to perform the press up abruptly and
quickly.
8. Repeat the exercise three times for
10-15 minutes each time.
Important: Maintain the body tension
throughout the exercise and avoid
overextending the neck.
Dips (Fig. I)
Starting Position
1. Position the equipment on a level surface.
2. Grasp the equipment in the curvature and
assume the posture as shown.
3. Stretch your legs forward, place down only
your heels and put your weight equally on
them. Make sure that your wrists are in a
stable position.
Final Position
4. Now tense your gluteal, leg and abdominal
muscles.
5. Lower your upper body and the buttocks
slowly without touching the floor.
By avoiding contact with the floor, you
maintain continuous body tension and
exercise more effectively.
6. Remain in this position for a moment and
then return to the starting position.
7. Repeat the exercise three times for
10-15 minutes each time.
Important: Maintain the body tension
throughout the exercise and avoid
contact with the floor.
Pull Ups (Fig. J)
Starting Position
1. Install the equipment on your door frame.
2. Grasp the equipment, as shown, in the
hammer grip, at the bar ends (6).
Final Position
3. Tense your gluteal, leg and abdominal
muscles.
4. Slowly pull the upper part of your body
upward and your shoulder blades toward
the spine. Leave the shoulders lowered and
maintain the tension in the abdominal
muscles.
5. Your arms are bent and tense, so that you
will be able to see just over the middle bar
of the equipment.
6. Remain in this position for a moment and
then return to the starting position.
7. Repeat the exercise three times for
10-15 minutes each time.
Note: Changing the grip position (underhand
grip/overhand grip) and the grip width will
provide interesting variations for the pull up
training with a focus on different muscle groups.
Important: Go through this motion
slowly and maintain the body tension
throughout.
Sit Ups (Fig. K)
Starting Position
1. Anchor the equipment, as shown, into the
lower part of the door frame.
2. Lie down on your back and insert your feet
under the middle bar of the equipment.
3. Bend your knees and put your hands on
each side of the back of your head to
support it.
4. Pull both feet toward yourself in order to
activate the muscles in the lower legs.
Final Position
5. Tense your gluteal, leg and abdominal muscles.
6. Slowly raise your upper body using the
abdominal muscles until only your seat
touches the floor. Your head forms an
extension of the spinal column and the neck
must not be overextended. Be sure that your
head is only moving passively upward and
your hands are not exerting any pressure.
7. Remain in this position for a moment and
then slowly return to the starting position –
without having the upper part of your body
touch the floor. Avoiding contact with the
floor will allow you to maintain the body
tension and make your exercise more effective.
8. Repeat the exercise three times for
10-15 minutes each time.
Important: This exercise focuses on the
abdominal muscles. Tense and hold the
abdominal muscles that way throug-
hout the exercise. Do not relax your
upper body and go through the exer-
cise slowly.
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