Crivit TB-1443 - Manual (Page 9)

9 GB/IE
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 po-
sition 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 throughout 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.
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
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.