Manual Sportplus SP-HG-013 (page 31 of 36) (English, German)

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ENGLISH

6. TRAINING

EXERCISES

PULL UPS AND CHIN UPS/BICEPS AND LAT

• Grab the Hand grips (19), with your palms facing the Pull-up

station, and make sure the grip is rm. If you can’t reach the hand

grips easily, step on the push-up bars (6).

TIP: For chin ups simply grab the handles having your palms facing

yourself, hands should be at shoulders’ width.

• When you are sure your grip on the hand grips is secure, step o

the push-up bars (6) and let your lower body dangle until you

nd balance again.

• Pull yourself up. Stop pulling when your chin is above the pull-up

bar (7).

• Slowly lower your body till you are back to the original position.

Repeat the movement according to your training program.

Note: Lower yourself slowly and with extreme caution, the

downward movement is an essential part of the exercise.

DO NOT let your body “fall” down quickly. RISK OF INJURY!

This exercise mainly develops biceps, lat muscles and posterior

deltoids.

LEG RAISES/ABS

• Do this if you wish to step up your standard crunch or sit-up

exercises.

• Step on the push-up bars (6), your back must be facing the Pull-

up station.

• Lay your forearms on the arm pads (22), grab the handle tubes (9)

and place your back comfortably against the back cushion (21).

• Step o the push-up bars (6) and support yourself on your

forearms/elbows only.

• Straighten your legs, and then lift them in front of you to form a

90 degree angle to your torso.

Note: Beginners may nd it easier to start with their legs bent (see

illustration).

Repeat the movement according to your training program.

SP-HG-013-DE-GB-02.indb 31 5/23/12 10:34 PM

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Sportplus SP-HG-013 Manual

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