Health4Life Health4Life Comenius ProjectComenius Project

Multi GymMulti Gym

Vrachneika Junior High School Vrachneika Junior High School

Patras, GreecePatras, Greece

Do not throw the old Do not throw the old wooden box away…..wooden box away…..

You can train your You can train your legs with itlegs with it , especially , especially if you have a stick fixed if you have a stick fixed on the wall.on the wall.

Stand upright on the Stand upright on the boxbox and balance on the and balance on the balls of your feet. balls of your feet.

Stretch arms to touch Stretch arms to touch the stick. Lift your heelsthe stick. Lift your heels

simultaneouslysimultaneously

You may not be able to You may not be able to sit on an old chair…sit on an old chair…

But you can exercise But you can exercise your abdomen easily…your abdomen easily…

Lie on your back with Lie on your back with your legs bent and your legs bent and supported on the chair’s supported on the chair’s seat.seat.

Extend your arms Extend your arms backwards and over your backwards and over your headhead

Lift your torso and bring Lift your torso and bring your arms forwards to your arms forwards to reach your kneesreach your knees

Don’t throw old plastic Don’t throw old plastic water bottles away……water bottles away……

You can create very nice You can create very nice dumbbells with them.dumbbells with them.

You‘re going to need You‘re going to need some sand or pebbles to some sand or pebbles to fill the bottles with them.fill the bottles with them.

Stand upright holding the Stand upright holding the filled bottles. Your elbows filled bottles. Your elbows should touch your torso.should touch your torso.

Lift your arms up to 90 Lift your arms up to 90 degrees and back.degrees and back.

Old reels are not Old reels are not useless…useless…

You can make weight bars You can make weight bars without much cost.without much cost.

Sit on a chair holding a bar Sit on a chair holding a bar with reels fixed on both with reels fixed on both ends.ends.

Lift the bar over your headLift the bar over your head Stretch and bend your Stretch and bend your

armsarms

This is a very good This is a very good exercise for your back.exercise for your back.

An alternative view for An alternative view for an old –and maybe even an old –and maybe even broken - ladder………broken - ladder………

You can use it as wall barsYou can use it as wall bars Attach firmly the ladder on the Attach firmly the ladder on the

wall.wall. Go up and down the bars Go up and down the bars

several times at a moderate several times at a moderate pacepace

This is a very good This is a very good exercise for your heart.exercise for your heart.

You can use the wall bars for You can use the wall bars for many other exercises for the many other exercises for the whole body.whole body.

Old mattresses or Old mattresses or cushions can turn to cushions can turn to hurdleshurdles

Take some old Take some old mattresses or mattresses or cushions put one cushions put one over the otherover the other

Arrange them evenly Arrange them evenly over a space of 400 over a space of 400 m approximately – m approximately – one every 20 mone every 20 m

Use them as hurdles Use them as hurdles for a hurdle race.for a hurdle race.