Instructions for Using the Sports Equipment

Fitness Station: Craving from above, hips, pullups

Pull from above

1. Sit on the machine with your back firmly pressed against the back of the seat. Your feet should be on the floor or on supports and your knees should be slightly bent.

2. Grab the handles of the machine from above (shoulder width apart) or use a horizontal bar for pull-ups (depending on the design).

3. Slowly pull the handles down to chin level, squeezing your shoulder blades together. Then smoothly return the handles to their original position.

Exercise for hips

1. Place your feet under the footrest.

2. Perform leg flexions and extensions against the resistance of the machine. Keep your back straight and focus on the target muscle group.

Pull-up

1. Find an installed pull-up bar.

2. Grip the handles with comfortable tension.

3. Raise your body up until your chin is above the bar, then slowly lower it to the starting position.