Arms and shoulders
1. Interlock your hands behind your back and pull
them carefully upwards. If you bend your upper
body forwards at the same time all the muscles
are warmed up optimally.
2. Circle both of your shoulders simultaneously,
first forwards for a minute and then backwards.
3. Pull your shoulders up to your ears and then let
them fall down again.
4. Rotate your left and right arms alternately in
circles, forwards for a minute and then back-
wards.
Important: Don't forget to continue
breathing normally during the exercises!
Exercise suggestions
The following shows some of the many possible
exercises.
Pull up with overhand grip to chest
(fig. F)
Main muscle group: Back muscles
Starting position
1. Grip both ends of the product from above, as
shown.
2. Cross your feet and bend your knees
backwards slightly.
End position
3. Tense your buttock, arm, and stomach muscles.
4. Slowly pull your upper body upwards and pull
your shoulder blades towards your spine.
Keep your shoulders down and keep tensing
your stomach muscles.
5. Your arms should be tensed and high enough
that your ribcage is level with the middle beam
of the product.
6. Your head should be in line with your spine and
should not be overextended.
7. Stay in this position for a moment and then
lower yourself slowly back down.
8. Repeat this exercise 5 to 10 times for 3 sets.
Important: Perform the movements
slowly and maintain your body tension
throughout.
Pull up bar with underhand grip to
neck (fig. G)
Main muscle group: Back muscles
20
GB/IE
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Starting position
1. Stand with your back to the product.
2. Grip both ends of the product from below, as
shown.
3. Cross your feet and bend your knees slightly.
End position
4. Tense your buttock, arm, and stomach muscles.
5. Slowly pull your upper body upwards and pull
your shoulder blades towards your spine.
Keep your shoulders down and keep tensing
your stomach muscles.
6. Your arms should be tensed and high enough
that your neck is level with the middle beam of
the product.
7. Your head should be in line with your spine and
should not be overextended.
8. Stay in this position for a moment and then
lower yourself slowly back down.
9. Repeat this exercise 5 to 10 times for 3 sets.
Important: Perform the movements
slowly and maintain your body tension
throughout.
Pull up bar with narrow underhand
grip to chin (fig. H)
Main muscle groups: Back and biceps muscles
Starting position
1. Grip the product as shown from below in the
middle of the front beams. Your arms should be
close to your head.
2. Cross your feet and bend your knees
backwards slightly.
End position
3. Tense your buttock, arm, and stomach muscles.
4. Slowly pull your upper body upwards and pull
your shoulder blades towards your spine.
Keep your shoulders down and keep tensing
your stomach muscles.
5. Your arms should be tensed and high enough
that your chin is level with the middle beam of
the product.
6. Your head should be in line with your spine and
should not be overextended.
7. Stay in this position for a moment and then
lower yourself slowly back down.
8. Repeat this exercise 5 to 10 times for 3 sets.
Important: Perform the movements
slowly and maintain your body tension
throughout.