Tunturi Cross Fit Trainer Manual

Tunturi Fitnessudstyr Cross Fit Trainer

Læs gratis den danske manual til Tunturi Cross Fit Trainer (4 sider) i kategorien Fitnessudstyr. Denne vejledning er vurderet som hjælpsom af 47 personer og har en gennemsnitlig bedømmelse på 4.6 stjerner ud af 24 anmeldelser. Har du et spørgsmål om Tunturi Cross Fit Trainer, eller vil du spørge andre brugere om produktet?

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Side 1/4

THE COMPONENTS OF THE TUNTURI CROSS FIT TRAINER

Carry bag

Handles

Suspension cord with D-rings

Multifunctional ﬁ xing cords

Olympic rings

Foot straps

Isometric Pulley set

› ENGLISH MANUAL

• NEDERL

• ANLEITU

• INSTRUC

Stand facing away from the Trainer

with your arms extended in front at

shoulder height. Keep your entire

body aligned – legs, hips, shoulder

and head. Keep your back strong.

Lower your chest towards your hands

like a push-up, keeping elbows at

shoulder height. Extend your arms to

return to the starting position.

Stand facing the Trainer with

your arms extended towards it at

shoulder height. Keep your entire

body aligned.

Keep your arms extended and lift

them slowly until they are in a ‘Y’

position: wide and overhead. Slowly

return to the starting position.

Stand facing the Trainer with your

arms extended toward it at shoulder

height and your hands angled to

45 degrees. Keep your entire body

aligned.

Pull your body towards the handles

until your hands are in the mid torso

area, keeping your upper arm at a

45 degree angle to the torso. Slowly

return to the starting position.

Stand facing the Trainer with

your arms extended towards it at

shoulder height. Keep your entire

body aligned and strong.

Stabilze your upper arm and curl

your hands back towards your

temples. Your hips should be stable

throughout the excercise. Slowly

return to the starting position.

CHEST PRESS

HIGH Y

SHOULDER RAISE

BACK ROW

HIGH BICEP CURL

Stand facing the Trainer

with your arms extended,

only slightly bent, at

shoulder height. The

Trainer is used to self-

spot and provide dynamic

balance support.

Extend your free leg to

the front and perform a

single leg squat. Hold

a good posture and

alignment thoughout

the excercise.

Stand directly in the

middle of both straps

and grasp handles at

waist level, palms facing

in. Firmly grasp one

handle with each hand.

Press upward on the

handles until both feet

are off the ground and

arms are straight. Keep

elbows tight to body,

lower your upper body

until hands reach chest

level. Slowly return to

starting position.

Stand directly in the

middle of both straps

and grasp handles with

palms facing forward.

Pull elbows down

towards the chest as your

head lifts above handle

level. Rotate hands 180

degrees during the

movement. Slowly return

to starting position.

Lie on your back with both heels in

the foot cradles. Push your hips off

the ﬂ oor so your body is completely

aligned.

Keep your feet dorsiﬂ exed. Pull your

heels under your body towards the

glutes in a leg curl motion. Slowly

return to the starting position.

Lie on your back with both heels in

the foot cradles. Pish your hips off

the ﬂ oor so your body is aligned with

your feet.

Press with your toes and use the

glutes to abduct the legs apart as

wide as ﬂ exibility will allow. Slowly

return to the starting position.

NGLE LEG

SQUAT

HAMSTRING CURL HIP ABDUCTION

TATING GR

PULL-UPS

SPENDE

DIPS

Stand facing away from the Trainer

with your arms extended in front.

Keep your entire body aligned.

Avoid bending at the waist or

arching your back.

Stabilize your upper arms and lower

your forehead towards your hands

by bending your elbows. Drive with

your triceps to push your body back

to the starting position.

Lie on your back holding the handles

with your arms positioned at 45

degrees. Push down on the handles

ﬁ rmly to intensify the challenge.

Keep your lower back on the ﬂ oor

throughout the excercise.

Raise your legs to 90 degrees and then

turn them to one side, rotating from the

core. Lower as far as possible, keeping

your lower back on the ﬂ oor. Raise your

legs back to 90 degrees and repeat on

the opposite side.

In a seated position place your heels

in the foot cradles. Lie back with your

arms beside your body. Keep your

abdomen and and your lower back

strong.

Push your hips up into a bridge

position so that your entire body

is aligned from shoulders to heels.

Slowly lower your hips and return to

the starting position.

Kneel with your back to the Trainer and

put your toes through the foot cradles.

Assume a push-up position, keeping

your entire body aligned. (Too hard?

Try resting on your forearms.)

Lift your hips and pull both knees

towards your chest in a reverse

crunch movement. Slowly return to

the starting position.

TRICEP PRESS SUSPENDED SUPINE BRIDGE

SUSPENDED CRUNCHOBLIQUE LEG RAISE

Begin facing away from the main

straps and lean forward slightly with

the arms extended straight at chest

height.

Then pull your left arm forward and

down and your right arm rotates

upward. Pull your right arm down

and forward as your left arm rotates

upward to the left.

Begin sitting on the ground facing

the straps Place both heels in foot

cradles and lie down on your back

with both legs straight and feet

directly under the anchor points Press

the heels down into the foot cradles

and lift your hips upwards.

Press the right leg down as your left

leg lifts upward Keeping the hips lifted,

press your left leg down as your right

leg lifts upward.

Place both feet (toes down) in foot

cradles, directly under the anchor

point. Begin in High Plank with both

hands directly under shoulders.

Press the right leg down as your left

leg lifts upward keeping the hips

lifted. Press your left leg down as

your right leg lifts upward.

Stand facing away from the main straps.

Begin leaning forward slightly with the

arms straight, palms facing down.

Lift your right arm upward as your

left arm presses down. Press your

right arm down while your left arm

moves upward above the head.

E G

FASTENING THE CROSS FIT TRAINER

The Cross ﬁ t Trainer should always be

fastened to a safe point that is sturdy

enough to carry your body weight. There are

several ways to fasten the Cross Fit Trainer

cords or the Pulley.

1. To an existing eye/ring.

Fasten the suspension

cords using the locking ring to an existing

ﬁ xture. (See image 1)

2. Around an existing bar.

To slide the upper

portion of the basic cord over a bar (See

image 2)

3. With the Multifunctional ﬁ xing cords, use it:

A. On a bar or tree. (See image 3) With the

snap ring you can attach the D-ring. Then

the suspension cord to the D ring of the

ﬁ xing cord. Use only a point that is solid

enough to carry your body weight.

B. Clamping above a door. (See image 4)

Put the ﬁ xing cord (with the anchor on the

outside) on a door, close the door and gently

pull, and test whether it is tight.

Please note: (See image 5) Only use it on

doors strong enough with no open space

between the door jam and the door. Always

train on the inside of the door (so the side

where it does not open). Then while training,

you pull the door ﬁ rmer into the jam, and so

the anchor cannot come off. If there is any

doubt, do not use the door attachment!

The pulley

can be mounted in the same

manner with one ﬁ xing cord or directly with

the large locking ring to an existing ring.

(See image 6)

ADJUSTING THE TUNTURI CROSS FIT TRAINER

The length of the trainer is easy to adjust by attaching

one of the lower D-rings to the snap ring. (See image A)

Small extra length adjustments can be done with the

black steel clasp on the top of the main cord. (See

image B)

All the different parts can be attached on any height to

the D-rings of the main suspension cords. (See image

C, D & E)

TRAINING POSSIBILITIES

With the cross ﬁ t trainer you can perform a great

range of training exercises (see all images later in

this manual). The level of difﬁ culty is adjustable by

standing closer or further from the attachment point.

(See image to the right)

All depicted exercises can also be performed with the

pulley. In general, the exercises with the pulley are

more difﬁ cult and heavier than with the cords.

harder

harder easier

A B C D E

ADJUSTING RESISTANCE

To increase resistance and difﬁ culty, simply modify your

starting position. For standing excercises, steepen the

angle of your starting position. For ﬂ oor excercises, move

your starting position away from the anchor. To decrease

resistance and difﬁ culty, move in the opposite direction.

1 2 3

64 5

PULLEY EXERCISE 1

STRAIGHT ARM

CHEST TWIST

PULLEY EXERCISE 3

TWO LEG SCISSORS

MOVEMENT (FACE UP)

PULLEY EXERCISE 4

FORWARD

ARM SWING

PULLEY EXERCISE 2

TWO LEG SCISSORS MOVEMENT (FACE DOWN)

easier

Cross Fit Trainer

Produkt Specifikationer

Mærke:	Tunturi
Kategori:	Fitnessudstyr
Model:	Cross Fit Trainer

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