Crivit TB-1443 - Manual (Page 25)

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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)!
The rubber surfaces at the ends of the door exercise bar must always rest completely on the sides
of the doorframe.
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.
Advice! If you develop medical complaints 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.
exercises using the door exercise bar with the expanders
strengthening of the arm and chest muscles
Warning! do not exceed the maximum stretch
length
Butterfly: Secure the door rod in the indicated position in the up-
per part of the door frame. Place yourself in a step position with
your upper body leaning forward and your back to the door
rod In the starting position the expander is at shoulder height,
with bent elbows. Grasp the expander with your hands at chest
height. Now pull the expander in front of your body. This brings
the fitness band above the elbows. This extends the elbow joints.
Throughout this exercise the upper body must not move.
Hold this position for a few seconds and then return to the starting position.
strengthening of the upper arm and shoulder muscles
Warning! do not exceed the maximum stretch
length
Fasten the horizontal door bar in the position shown to the
upper part of the door frame. Position yourself with an upright
torso and with your back towards the horizontal door bar.
The upper arms should lie close to the body, the back should
be straight and the forearms should hold the expander under
tension. Push the arms forwards against the resistance of the
expander. Hold this position for a few seconds and then relax
again in the starting position.