Crivit MR-1442 Manuel d'utilisateur télécharger pdf (Page 24)

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Pull-ups (see Fig. J)

Mount the door bars onto the door frame as

described on page 23.

Warning! For pull-ups, you should

only hold door frame bar (6) at its

end.

Grip the bar at the end of bar (6) as shown and

pull upwards with the arms so far that you can

peer over the top of the central door frame bar.

Then slowly lower yourself downwards.

Changing the handle position allows you to

change your chin up workout.

Sit-ups (see Fig. K)

Warning! You can injure your

spine if you do not carry out this

exercise correctly.

Place the door frame bars between the door

frames as shown. Lay on your back and clamp

your feet under the central bar. Angle your

legs so that you avoid a hollow back. You may

place your hands sideways on the back of your

head so as to avoid excessive pressure to the

head. Now pull the upper body slowly upwards

with the aid of the stomach muscles. Retain this

position for a few seconds before lowering your

upper body down slowly.

Care and storage

Please don‘t forget that regular servicing and

cleaning contribute to the safety and preservati-

on of the article. Always keep the product clean

and dry in a space unexposed to very hot or

cold temperatures.

IMPORTANT! Clean using water only - never

with harsh cleaning agents. Afterwards, dry with

a cleaning cloth or duster.

Advice on disposal

Please dispose of the packaging and the

article in an environmentally-friendly way, and

separated into types of material! Dispose of this

item through an authorised disposal company,

or through your local authority waste disposal

amenity. Be sure to comply with the current, valid

regulations.

General training hints

- Increase your training intensity gradually and

make sure that you have sufficient breaks

between training sessions.

- Perform all training exercises in a calm,

uniform manner and not a fast, jerky manner.

- Make sure that your breathing remains

regular. During exertion, breathe out and

breathe in when relaxing.

- Always warm up before exercising.

General training planning

- One exercise should consist of between

10-20 repeat movements.

- Each training set can be repeated between

2-4 times.

- A break of between 3-5 mins. should be taken

between training sets.

Exercises

Press-ups (see Fig. H)

Lay the all-purpose door bars on a flat surface.

Grip the upper bar and assume the position

shown. Push you upper body up slowly until your

arms are nearly fully extended. Then lower your

upper body to its original position. Keep your

whole body tense during this entire exercise so

that your head is in line with your spine.

Dips (see Fig. I)

Lay the all-purpose door bars on a flat surface.

Grip the upper bar and assume the position

shown. Lower your upper body slowly until it

touches the floor. Then push your body upwards

until your arms are nearly straight.

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