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Les langues disponibles
Strengthening the arm and chest
muscles (Fig. L)
Caution! Do not overstretch
resistance bands
„Butterfly": Install the bar in the upper part of
the door frame as shown. Stand in a walking
stance with the upper body leaning forward and
the back in front of the door bar. In the starting
position hold the expander at shoulder height,
with your elbows bent.
Hold the expander loops at chest height.
Now bring the expanders in front of the body.
In doing so, the resistance band will run over the
elbows.
This will help to stretch the elbow joints.
The entire upper body must remain steady
throughout the exercise. Hold this position for
a few seconds and then return to the starting
position.
Strengthening the back muscles (Fig. M)
Caution! Do not overstretch
resistance bands
„Rowing": Install the bar in the lower part of the
door frame as shown. Sit down, ensuring both
feet are on the floor. Pull the resistance bands
parallel to the chest, and then slowly return to
them to the starting position.
Ensure your back is straight at all times throug-
hout the exercise.
Strengthening the biceps –
"Biceps lunge" (Fig. N)
Caution! Do not overstretch
resistance bands
Install the bar in the lower part of the door frame
as shown. Kneel as shown and hold the expan-
der loops. Bend your arms, moving them from a
relaxed position by your side, up to your chest.
Return to the starting position.
The lunge simultaneously exercises the thigh
muscles.
24
GB
Exercises using the door exercise
bar without the expanders
Strengthening the abdominal muscles
(Fig. O)
Caution! Performing „Sit-Ups"
incorrectly can result in injuries
to the spine
„Sit-Ups": Install the bar in the lower part of the
door frame as shown. Lie on your back and tuck
your feet under the door bar.
Slightly bend your legs to prevent a hollow
back. You may hold your hands at the side of
your head, but do so without applying pressure
to the head.
Now slowly lift your upper body by engaging
the abdominal muscles.
Hold this position for a few seconds and then
slowly lower the upper body.
Care and storage
Please remember that regular maintenance and
cleaning of the product contributes to the safety
and maintenance of your door gym.
Always store the article in a clean, dry place at
room temperature.
IMPORTANT! Never clean with abrasive
cleaning materials, only wipe clean with a dry
cleaning cloth.
Advice on disposal
Please dispose of the packaging and the article
in an environmentally-friendly way, and separa-
ted into types of material!
Dispose of this item through an authorised dis-
posal company, or through your local authority
waste disposal amenity. Be sure to comply with
the current, valid regulations.
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