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6. Pull your shoulder blades towards your spine and keep your
shoulders lowered. Your upper arms remain against your body.
7. Stay in this position for a moment and then slowly go back to your
starting position.
8. Repeat the exercise 10 to 15 times in three sets. Then perform the
exercise with the other leg towards the door.
Important: perform the exercise slowly and keep your pelvis straight.
Biceps (Fig. H)
For this exercise use the door anchor (3), two expanders(7). two
handles (4) and the carabiners (9).
- Fasten the expanders to the bottom of the door as described in the
section, Fastening expanders to the door(Fig.F)".
Connect the handles to the other end of the expanders with the
carabiners.
Starting position:
1. Stand upright, facing the door.
2. Your feet are hip-width apart and your body is straight.
Note: make sure that you are about an arm's length away from the
door.
3. Grab each handle with one hand and keep your arms stretched
downwards at your sides.
End position:
4. Tense your arm muscles.
5. Pull the expanders upwards by bending your arms and
simultaneously moving your forearms upwards.Your upper arms
remain against your body.
6. Return to the starting position.
7. Repeat the exercise 10 to 15 times in three sets.
Important: make sure that your upper body is upright, your shoulder
blades are pulled downwards, and your upper arms remain parallel to
your body.
Outside leg(Fig. I)
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For this exercise use the door anchor (3), one expander(7), one foot
strap (5) and the carabiner(9).
- fasten the expander to the bottom of the door as described in the
section "Fastening expanders to the door (Fig. F)".
- Connect the foot strap to the other end of the expander with the
carabiner.
Starting position
1. Fasten one foot strap to your left leg.
2. Stand with your side to the door, so that your right leg is closer to
the door than your left leg.
Note: the expander should be stretched out straight and pass in front
of your right leg.
3. Shift your weight to your right leg.
End position
4. Tense your abdominal and buttock muscles.
5. Slowly move your left leg out to the side with the expander. Make
sure that your upper body remains straight and your knees are
slightly bent.
6. Return your left leg to the starting position.
7. Repeat the exercise 10 to 12 times and then switch sides.
Important: make sure that your upper body is upright and the
movement is performed from your hip joint.
Flies (Fig.J)
For this exercise use the door anchor (3), two expanders (7), two
handles (4) and the carabiners (9).
- Fasten the expanders to the top of the door as described in the
section "Fastening expanders to the door(Fig.F)"
- Connect the handles to the other end of the expanders with the
carabiners.
Starting position
1. Take one handle in each hand and turn around with your back
facing the door.
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