Ladder / Pararell rails / Stepper
BW(ZK)12
Parallel Bars
Device Category: Muscle Building
Device Functions: Strengthens lower abdominal muscles and arm muscles.
Instructions:
Leg Raises: Place your arms on the parallel bars with elbows bent and your back against the device. Pull your legs up towards your abdomen, keeping them straight or bent at the knees. Hold for a moment, then lower them. Repeat the exercise.
Parallel Bar Dips: Place your hands on the parallel bars (supporting your body weight with straightened arms), facing towards or away from the device. Lower and raise your body by bending your arms at the elbows.
Pull-Up Bar
Device Category: Muscle Building
Device Functions: Strengthens upper back muscles, shoulder muscles, arm muscles, and abdominal muscles.
Instructions:
Pull-Ups: Grip the bar with both hands. Pull your body up to lift your chin above the bar. Slowly lower yourself and repeat the exercise.
Leg Raises: Stand with your back to the device, gripping the bar with both hands. Pull your legs up towards your abdomen, keeping them straight or bent at the knees. Hold for a moment, then lower them. Repeat the exercise.
Stepper
Device Category: Improving Coordination, Stretching
Device Functions: Activates hip joints, strengthens leg muscles, improves coordination.
Instructions: Stand with your feet on the platforms. Grip the handles with both hands. Shift your body weight from one leg to the other while maintaining balance.
