Crivit Chin-Up Bar - Manual (Page 22)

22 GB
Opening and locking
Lock in place the ends of the door bars in the
mounted safety caps. The indicated turning di-
rection applies when the central bar is held firm
and the ends are turned as indicated (fig. C).
Once the bar is lightly fixed into the doorframe,
only the central part can be turned and the
turning direction is reversed. Tighten the door
exercise bar until it can no longer be moved
when a tugging load is applied (Note that a
deformation of the doorframe may occur despite
following the instructions correctly)!
Warning! The colour identification win-
dow display must be completely green
(fig. D).
Training advice
- The following exercises are only a selection of
those possible. You can find more in appropri-
ate specialist publications.
- Wear comfortable sports clothing and trainers.
- Warm up before each training session.
Walking or running on the spot, stretching
and gentle expansion exercises are suitable
as a warm-up.
- Carry out the exercises at an even pace.
Breathe evenly. Adhere to the movement
sequence and do not overestimate your
ability. Breathe out when your muscles are
contracting and breathe in when your muscles
are
relaxed.
C
Open
Open
Lock in
position Lock in
position
D
Green/Red Green
- Breath in when pulling up and breath out
when
lowering.
- When pulling up, do not create momentum
using your hips.
Advice! If you develop medical com-
plaints or feel unwell, stop the exercise
immediately and seek medical advice.
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 (fig. E)
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 your-
self until your arms are still slightly bent.
The legs can be bent while doing this.
Pull-ups exercise 2 using underhand
grip (fig. F)
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 your-
self until your arms are still slightly bent.
The legs can be bent while doing this.
E