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Idiomas disponibles
Idiomas disponibles
exercises
Press-ups
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 origi-
nal position. Keep your whole body tense during this entire exercise so
that your head is in line with your spine.
dips
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.
Pull-ups
Mount the door bars onto the door frame as described on Page 25.
Warning! For pull-ups, you should only hold door
frame bar (F) at its end (see fig.).
Grip the bar at the end of bar (F) 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.
sit-ups
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.
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