Handstand

Muscles exercised
Shoulders, triceps, back muscles, abdominal muscles, trunk stabilizing muscles.

Execution

1. Place your hands on the Elevation Bars, slightly wider than shoulder-width apart, and grasp the bars firmly.

2. Launch yourself by pushing firmly with your feet to raise yourself into the handstand position.

4. Slightly bend the elbows to maintain balance and stabilize the position.

5. Tighten the abdominals and engage the core muscles to maintain a straight line from head to toe.

6. Hold the position for as long as possible, breathing evenly.

HSPU

Muscles exercised
Shoulders, triceps, back muscles, abdominal muscles, trunk stabilizing muscles.

Execution

1. Place yourself in the handstand position, with your hands shoulder-width apart.
   
2. Engage your abdominals and stabilize your body by keeping a straight line from head to toe.
   
3. Bend your elbows slowly, lowering your head towards the ground while maintaining control of the movement.
   
4. Once your head almost touches the ground, push with your arms to return to the starting position, taking care not to arch your back.
   
5. Repeat

Tips: Make sure you warm up your shoulders and wrists before you start. Use a wall to stabilize yourself if you're just starting out, and concentrate on control throughout the movement to avoid injury.

Handstand One arm

Muscles exercised
Shoulders, triceps, back muscles, abdominal muscles, trunk stabilizing muscles.

Execution
1. Stand between the Elevation bars at a distance that allows you to rise into position handstand.

2. Grip the bars firmly with both hands and pull yourself up to the handstand position.

3. Once in the handstand position, concentrate on balance and stability.

4. Slowly shift your weight onto one arm, slightly bending the other.

5. Keep your arm close to your body and hold the position as far as possible while keeping your body as straight as possible.

Tips: Use the bars to help stabilize the position if necessary, keeping the other arm close to the body to control the movement.

Board

Muscles involved
Shoulders, back muscles, abdominal muscles, trunk stabilizing muscles.

Execution
1. Stand between the Elevation bars, grasp the bars firmly with both hands and place yourself in a plank position, arms straight and body erect.

2. Tighten the abdominals and engage the core muscles to maintain a solid, stable posture.

3. Maintain the position for as long as possible, breathing evenly.

Tips: Keep your body in a straight line and avoid letting your hips sag downwards .

Static knee raise

Muscles exercised
Abdominals, hip flexors, quadriceps, trunk stabilizing muscles.

Execution

1. Hang out at Elevations bars.
   
2. Engage your abdominals and lift your knees towards your chest, keeping your back straight and avoiding rocking.
   
3. Once your knees are level with your chest, hold this position, contracting your abdominal muscles strongly.
   
4. Hold the position for as long as possible.
   Blow well!

Tips: Concentrate on controlling the movement to avoid swinging the body. If you're a beginner, start with dynamic knee lifts before progressing to a static position.

Pumps

Muscles exercised
Chest, triceps, shoulders, trunk stabilizing muscles.

Execution

1. Hands placed on the Elevation Bars slightly wider than shoulder width, arms outstretched, and body forming a straight line from shoulders to heels.
   
2. Engage your abdominal muscles and keep your back straight throughout the exercise to stabilize your body.
   
3. Slowly bend your elbows to lower your body towards the bar, keeping your elbows close to your body or slightly apart, as you prefer.
   
4. Lower until your chest is close to the bar, maintaining stable body alignment.
   
5. Push with force on your hands to return to the starting position, taking care not to arch your lower back.
   
6. Repeat the movement.

Tips: Concentrate on movement control to maximize muscle engagement. If you're a beginner, you can perform the exercise with your knees on the floor to reduce the difficulty. For an extra challenge, try slowing down the descent or adding a variation, such as archer push-ups.

Raised Foot Pumps

Muscles exercised
Chest, shoulders, triceps, trunk stabilizing muscles.

Execution

1. Place your feet on the Elevation Bars, keeping your hands on the ground, shoulder-width apart.
   
2. Align your body from head to toe, keeping your back straight and abs engaged.
   
3. Bend your elbows to lower your torso towards the ground, keeping your elbows close to your body or slightly apart, as you prefer.
   
4. Descend until your chest is close to the ground, maintaining a stable body alignment.
   
5. Push with force on your hands to return to the starting position, keeping your body in a straight line.
   
6. Repeat the movement.
   

Tips: The higher your feet are, the more difficult the exercise, as it places greater demands on your shoulders and upper pectorals. No arching.

Mountain Climbers

Muscles exercised
Abs, hip flexors, quadriceps, shoulders, triceps.

Execution

1. Start in a plank position, with hands placed on the Elevation Bars at shoulder width, arms straight, and body forming a straight line from shoulders to heels.
   
2. Engage your abdominals to stabilize your trunk throughout the exercise.
   
3. Quickly bring one knee towards your chest, keeping the other leg straight and your hips in line with your body.
   
4. Quickly alternate legs, bringing the other knee towards the chest while the first leg returns to the plank position.
   
5. Continue alternating legs at a fast pace while maintaining a stable posture and regular breathing.
   

Tips: Concentrate on speed and control while keeping your hips at a constant height.