Fitnatural Doorway Fitness Tower Manual del usuario - Página 3

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WARNING

To ensure safe operation, please review this Owner's Manual before using

your DFT. Failure to read and follow the safety instructions in the Owner's

Manual may result in SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY.

Fitnatural LLC and its employees assume no responsibility for personal

injury, death or property damage sustained by or through the use of this

product. Consult your physician before beginning any exercise program.

Over exercising may result in serious injury or death. If you experience

any pain in your chest, irregular heartbeat, shortness of breath, dizziness,

nausea, or any tightness, stop immediately and consult your physician.

Do not allow more than one person to use DFT, or any of its accessories,

at the same time. Inspect the equipment before each use. Never use the

equipment if it is damaged and/or not functioning properly. Install the

DFT in doorframe 24-32in (70cm-82cm), do not install the DFT in a door

frame that does not meet these speci cations. When attaching the DFT to

a door frame, make sure the

Safety Clip

door frame and DFT. Unhook the telescopic parallel bars of the chin up

bar, to change the size of the telescopic bars. Remove the DFT from the

door frame when not in use. Do not use DFT if you weigh over 200lbs.

(90.72kg). Contact our Customer Service for any reason related to this

product at: www. tnatural.net

PRIMARY WORKING MUSCLE

BODYWEIGHT TRICEPS EXTENSION

REMOVABLE BACK SUPPORT

REMOVABLE ARMS/ELBOWS SUPPORT

Hands together on a bar, lower than

shoulder height; palms facing down.

Back straight, head down, hip and knees

exed.

Breathing in, bend the elbows, dip

yourself until the head goes under the bar

and between hands, elbows close to head.

Hold the position for 1 second.

Breathe out, return to the starting

position. Repeat the movement for the

prescribed amount of repetitions.

HORIZONTAL PULL - UP

Getting "down under" a bar, hands on the

grip of the bars, palms facing each other.

Legs straight out in front of you or you

can bend your knees with feet at on the

ground for less resistance.

Breathing in, bring your shoulders down

and back, ex your elbow close to the

body and pull your self up without

arching your lower back.

Breathe out, slowly lower yourself back

starting

position.

Repeat

movement for the prescribed amount of

repetitions.

Doorway

Innovative Workout Solution - Unmatched Functionality - Very Convenience

is securely attached to both the

SECONDARY WORKING MUSCLE

BODYWEIGHT TRICEPS EXTENSION

REMOVABLE BACK SUPPORT

more challenge

Hands about 12" apart on a bar, lower than

shoulder height; palms facing down.

Back and legs straight, head down, knees

locked.

Breathing in, bend the elbows, dip yourself

until the head goes under the bar and

between hands, elbows close to head. Hold

the position for 1 second.

Breathe out, return to the starting position.

Repeat the movement for the prescribed

amount of repetitions.

HORIZONTAL PULL - UP

REMOVABLE ARMS/ELBOWS SUPPORT

Getting "down under" the bar, hands on the

grip of the bar, palms facing up. Legs straight

out in front of you or you can bend your

knees with feet at on the ground for less

resistance.

Breathing in, bring your shoulders down and

back, ex your elbows close to the body and

pull up without arching your lower back.

Breathe out, slowly lower yourself back to

starting position. Repeat the movement for

the

the prescribed amount of repetitions.

Fitness T ower

SINGLE-LEG SQUATS

Standing a little farther than arms length away,

feet shoulder-width apart. Pull the parallel bars

and lean back a little. Back straight, knees lock,

hands outstretched.

Breathing in, raise a leg stretch a feet from the

foor, lower your body as if you were going to sit

in a chair. Keep the motion slow. Slightly pas

your knees and hold the position for 1 seconds.

keep your back straight at all times.

Breathe out, return to the starting position.

Repeat the movement for the prescribed

amount of repetitions.

WALL PUSH-UP

REMOVABLE BACK SUPPORT

REMOVABLE ARMS/ELBOWS SUPPORT

Standing a little farther than arm's length

away, feet shoulder-width apart.

Hands on the bar, little lower that the

shoulder-width apart, palms facing down.

Breathing in, Bend the elbow away from

the body and lower your upper body

toward the door in a slow, controlled

motion, knees lock . Hold the position for 1

second.

Breathe out, return to the starting position.

Repeat the movement for the prescribed

amount of repetitions.

HORIZONTAL PULL- UP

REMOVABLE ARMS/ELBOWS SUPPORT

Getting "down under" the bar, hands on the

grip of the bar, palms facing down. Legs

straight out in front of you or you can bend

your knees with feet at on the ground for

less resistance.

Breathing in, bring your shoulders down

and back, ex the elbow away from the

body and pull up without arching your

lower back.

Breathe out, slowly lower yourself back to

starting position. Repeat the movement for

the prescribed amount of repetitions.

Standing a little farther than arms length

away, feet shoulder-width apart. Pull the

parallel bars to you and lean back a little. Back

straight, knees slightly bent in-line with your

toes, hands outstretched.

Breathing in, Squat down, lower your body

as if you were going to sit in a chair. Keep the

motion slow. Slightly pass your knees and

hold the position for 2 seconds, your back

straight at all times.

Breathe out, return to the starting position.

Repeat the movement for the prescribed

amount of repetitions.

REVERSE LUNGES

Standing a little farther than arms length away,

feet shoulder-width apart. Pull the parallel bars

more challenge

and simultaneously bring your right knee in

front. Right leg on toptoes, back straight, knees

lock.

Breathing in, extend your arms and step back

with your right foot, simultaneously bring your

right knee down an inch from the oor so that

your left quadriceps is horizontal with the

ground.

Breathe out, return to the starting position.

Repeat the movement for the prescribed

WALL PUSH-UP

REMOVABLE ARMS/ELBOWS SUPPORT

Standing a little farther than arm's length

away, feet shoulder-width apart.

Hands on the grip of the bar at the height

and shoulder-width apart, palms facing

each other.

Breathing in, Bend the elbows close to the

body and lower your upper body toward the

door in a slow, controlled motion.

Breathe out, return to the starting position.

Repeat the movement for the prescribed

amount of repetitions.

HORIZONTAL PULL - UP ONE HAN

Getting "down under" a bar, one hand on the

grip of the bar, palms facing down, the other

resting on the chest. Legs straight out in

front of you or you can bend your knees with

feet at on the ground for less resistance.

Breathing in, bring your shoulders down

and back, ex your the elbows away from the

body and pull your self up without arching

your lower back.

Breathe out, slowly lower yourself back to

starting position. Repeat the movement for

the prescribed amount of repetitions.

SQUATS

more challenge

challenge

REMOVABLE BACK SUPPORT

REMOVABLE ARMS/ELBOWS SUPPORT

more challenge