Fitnatural Doorway Fitness Tower Panduan Pengguna - Halaman 4

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FLEXES LEGS RAISE
A
B
Body suspended and supported by the
forearms resting on the arm supports, hands
holding the grips.
Breathing in, ex the knees and raise your
legs up until they are parallel with the oor.
Crunch up in a controlled motion and pause
at the top for an extra squeeze.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
TWISTED TRONK-CIRCLE LEGS RAISE
A
B
challenge
2
3
1
Body suspended and supported by the
forearms resting on the arm supports, hands
holding the grips.
Breathing in, ex the knees and raise your
legs up until they are parallel with the oor.
Crunch up at the top, rotate to the opposite
side and stretched your legs stretched.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
DIAGONAL PUSH-UP
A
B
REMOVABLE BACK SUPPORT
REMOVABLE ARMS/ELBOWS SUPPORT
more challenge
Facing down, hands on the bar, palms facing
down, feet shoulder-width apart.
Breathing in, Bend the elbows away from the
body and lower your upper body toward the
bar in a slow, controlled motion, knees
locked. Hold the position for 1 second.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
PULL- UP
close hand grip palms
facing forward
A
more challenge
Grasp the bar with a wide hand grip, palms
facing forward. Lift your legs o the ground
and bend the knees. Do not cross your feet.
Breathing in, pull up until your chin reaches
the bar level. Keep your elbows away from
the body.
Breathe out, slowly lower yourself back to
starting position. Repeat the movement for
the prescribed amount of repetitions.
EXTENDED LEGS RAISE
A
B
alternative for beginners
Body suspended and supported by the
forearms resting on the arm supports,
hands holding the grips.
Breathing in, raise your legs up until they
are parallel with the oor. Crunch up in a
controlled motion and pause at the top for
an extra squeeze.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
TWISTED TRONK-CIRCLE LEGS RAISE
A
more challenge
1
Body suspended and supported by the
forearms resting on the arm supports,
hands holding the grips.
Breathing in, raise your legs up until they
are parallel with the oor. Crunch up in at
the top and rotate to the opposite side.
Breathe out, return to the starting position
from the same direction.
Repeat the movement for the prescribed
amount of repetitions.
DIP
alternative for
beginners
Hold your body at arms length above the
bar, hip and knee bent, with feet at on
the oor.
Breathing in, lower yourself in a slow,
controlled motion. Elbows
slightly until you feel a slight stretch in the
chest.
Breathe out, return to the starting
position. Repeat the movement for the
prescribed amount of repetitions.
PULL- UP
close hand grip
palms facing back
B
A
more challenge
Grasp the parallel bars by the hand grip,
palms facing each other. Lift your legs o
the ground and bend the knees. Do not
cross your feet.
Breathing in, pull up until your chin
reaches the bar level. Keep your elbows
close to your body.
Breathe out, slowly lower yourself back to
starting position. Repeat the movement
for the prescribed amount of repetitions.
TWISTED TRONK-FLEX LEGS RAISE
A
more challenge
Body suspended by the forearms, hands
holding the grip. Twisted trunk, legs
sideways
Breathing in, ex the knees and raise your
legs up until they are parallel with the oor.
Crunch up in a controlled motion and
pause at the top for an extra squeeze.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
ALTERNATE LEG RAISE
A
B
2
3
Body suspended by the forearms, hands
holding the grips. One bent leg up, the other
stretched down.
Breathing in, change leg positions up and
down. Crunch up in and pause at the top for
an extra squeeze.
Breathe out, return to the starting position.
Repeat the movement up and down legs for
the prescribed amount of repetitions.
DIP
B
Hold your body at arms length above the bar,
elbows slightly bent, high legs with feet
resting on a chair.
Breathing in, lower yourself in a slow,
ared out
controlled motion. Elbows ared out slightly
until you feel a slight stretch in the chest.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Try the above stretches to increase your exibility and mobility.
B
TWISTED TRONK-EXTENDED LEGS RAISE
B
challenge
Body suspended by the forearms, hands
holding the grips. Twisted trunk, legs
sideways
Breathing in, raise your legs up until they are
parallel with the
controlled motion and pause at the top for
an extra squeeze.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
B
more challenge
Body hanging from a pullup bar.
Breathing in, ex the knees and raise your
legs up as high as you can. Crunch up and
pause at the top for an extra squeeze.
If you want to make this exercise more
challenging, do them with your legs
straight, instead of bent.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
B
A
challenge
more challenge
Hold your body at arms length above the
bar. For advanced tness people raise the
legs and hold as much as possible.......
Breathing in, lower yourself slowly with
your torso leaning a little forward.
Elbows ared out slightly until you feel a
slight stretch in the chest.
Breathe out, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
STRETCHING
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A
B
more challenge
oor. Crunch up in a
HANGING LEG RAISE
B
A
more challenge
REMOVABLE ARMS/ELBOWS SUPPORT
alternative for
beginners
challenge
DIP
B
very challenge