Everlast Multi Function Chinning Bar Instructions

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Everlast Multi Function Chinning Bar Instructions
The Everlast Multi Function Chinning Bar can replace the chin-up bar at your gym. (The champion in a fitness centre image by Andrey Kiselev from Fotolia.com)

Chin-ups provide an effective workout for much of your upper body, including muscles in your back, chest, arms and shoulders. The Everlast Multi-Function Chinning Machine allows you to perform chin-ups as well as several other upper-body exercises, including triceps presses, elevated push-ups and abdominal crunches. The bar fits most door frames and is much smaller than most exercise equipment so you can get a great workout in the comfort of your own home.

Skill level:
Easy

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Things you need

  • Chinning machine kit (includes screws, bolts, washers, nuts and nut caps)
  • Screwdriver

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Instructions

  1. 1

    Insert the left metal tube rack into the tube handle. Screw the metal tube rack and the metal tube handle with the main metal bar using the screw, washer and self-locking nut included in your kit and a screwdriver. Cover the nut with the PVC cap.

  2. 2

    Repeat Step 1 for the right metal tube rack.

  3. 3

    Screw in the wooden strip between the two metal tube handles. Use two screws, washers and nuts and a screwdriver.

  1. 1

    Attach the chin-up bar to the top of a door opening that is up to 32 inches wide. Make certain that the wooden, padded bar is above the frame of one side of the door. This will allow it to rest on the door frame. The handles should rest securely on the outside of the opposite side of the door. As long as the padded bar and arm handles are on opposite sides of the door, the chin-up bar will stay securely in place without any tools or extra attachments.

  2. 2

    Place your hands on the bar with an underhand grip to perform chin-ups. Make sure your arms are wide apart. This will work muscles in your outer back. To work your inner-back muscles, grip your hands closer together on the bar. You can also perform pull-ups by changing your hands to overhand grips. This will put more emphasis on your bicep muscles.

  3. 3

    Bend your knees so you are now hanging from the chin-up bar. Squeeze your shoulder blades and pull yourself up until your chin is level with the bar.

  4. 4

    Slowly relax your shoulder blades and lower yourself to the starting position. This is one repetition.

  5. 5

    Repeat Steps 3 and 4 10 to 12 times to complete one set. Complete three sets in total, resting one minute between sets.

  1. 1

    Rest the bar on the floor near a wall or door jam. This will prevent the bar from moving around while you are exercising. You do not need to attach the bar or secure it to anything.

  2. 2

    Hold the bar with your hands. Your arms should be shoulder-width. Extend your legs behind you for push-ups. This positioning will primarily work your chest muscles. To perform triceps presses and put more emphasis on your triceps, grip the bar with your arms closer together.

  3. 3

    Start bending your elbows and slowly lower your body until your elbows are fully bent. Keep your core straight, keeping your hips in line with your back.

  4. 4

    Slowly straighten your arms and raise your body back to the starting position. This is one rep. If this is too difficult, you can bend your knees and rest them on the ground so you are lifting less body weight.

  5. 5

    Repeat Steps 3 and 4 10 to 12 times to complete one set. Complete three sets in total, resting one minute between sets.

  1. 1

    Place the bar at the bottom of the door opening with the long black handle on the opposite side of the door from you. This will prevent the bar from moving around while you are exercising.

  2. 2

    Lie on the ground with your knees bent 90 degrees. Secure your feet under the black bar. Place your arms behind your head or them over your chest.

  3. 3

    Exhale and slowly squeeze your abs and raise your upper body straight up until your shoulder blades are off the floor. Do not pull yourself up with your arms, but rather make sure your abs are lifting you off the ground.

  4. 4

    Slowly lower your body to the starting position while continuing to squeeze your abdominal muscles. Inhale while you are lowering your body.

  5. 5

    Repeat Steps 3 and 4 10 to 12 times to complete one set. Complete three sets in total, resting one minute between sets.

Tips and warnings

  • To increase difficulty, increase the number of reps and sets and decrease the resting time between sets.
  • If you have never performed chin-ups, you may be able to do only one or two. If you are not able to do any chin-ups, stand on a chair while performing the chin-ups, so that you are pulling up only some of your body weight.

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