Crivit TR-1433 - Manual (Page 7)

7
exercices
For optimal results, carry out 3 – 5 sets with 7 – 20 repetitions per exercise. This training should
be repeated 2 – 3 times per week.
Pull-ups exercise 1 using
overhand grip
for strengthening of the arms,
shoulders and back muscles
Grasp the door bar from the top with your
hands a little more than shoulder width apart.
Pull up with your arms until your chin is at
the same height as the door bar. Then slowly
lower yourself until your arms are still slightly
bent. The legs can be bent while doing this.
Pull-ups exercise 2 using
underhand grip
for strengthening of the arm
and breast muscles
Grasp the door bar from behind with your
hands a little less than shoulder width apart.
Pull up with your arms until your chin is at
the same height as the door bar. Then slowly
lower yourself until your arms are still slightly bent.
The legs can be bent while doing this.
Leg raises using overhand grip
for strengthening of the
stomach muscles
Grasp the door bar from the top with your
hands a little more than shoulder width apart.
Pull your knees up slowly until your knees are
at pelvis height. The legs should be bent at
the knee to 90 degrees and closed. Hold the
position for several seconds and then lower
your legs in a controlled manner again.