Leg Lift: Grasp the bars with both hands and lift your body by jumping. Block your arms in elbows. While your body hangs, move your feet forward to have your legs parallel the bars or optionally bent in knees and lifted towards your chest. Lower your legs to the initial position.
Dips: Grasp the bars with both hands and lift yourself by jumping. Block your arms in elbows. While your body hangs, with legs slightly bent, use your arms to lower your body. Keep you elbows close to your torso.Lift yourself to the inital position.
Strengthening of the arm, back and abdomen muscles.