CAPITAL SPORTS 10004620, Manual

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12
EN
PULL-UP TRAINING OVERVIEW
Executing pull-ups
• Basic position : shoulder-width grip
1 Stange schulterbreit greifen, die Arme nicht 100% durchstrecken.
2 Beine strecken oder anwinkeln (>90°), den Rücken durchstrecken
oder anwinkeln (gegen Pendeln).
3 Den Körper nach oben ziehen, bis das Kinn auf Höhe der Stange ist.
Die Schulterblätter aktiv zusammenziehen. Kein extremes Hohlkreuz
machen und die Hüfte nicht zu weit nach vorn schieben.
4 Kontrolliert herunterlassen und Klimmzug wiederholen, falls möglich.
Darauf achten, dass der Körper nicht pendelt.
5 Während der Aufwärtsbewegung langsam und kontrolliert ausatmen
und beim Herablassen wieder einatmen.
• Handle variations:
1 Undergrip / neck grip (supination)> Vertically extending muscle
fibers are used.
2 Overgrip / instep grip (pronation)> Upper part of the latissimus:
strengthens the broad back by training the oblique muscle fibres (of
which there are fewer, making execution more difficult).
3 Hammer grip / parallel grip (neutral hand position)> Trains long
fibres (large part of the latissimus, like the undergrip).
4 Monkey grip (thumb parallel to the other fingers, as opposed to
the closed grip where the hand completely surrounds the pole)>
Provides more gripping power, but more dangerous because of risk
of slipping.
5 With arm loops> Protects joints and maximise latissimus.
• Grip width:
Between 0-130 cm. The wider the grip, the harder
it is and the less movement amplitude there will
be. Use a narrower grip in the lower grip or parallel
grip as it is more comfortable. Use a wider grip
with crossover grip, because otherwise it would
not be anatomically possible. Too wide of a grip
will reduce the training effect, as the movement
amplitude is not fully utilised. The angle between
the rod and the forearm should be between 90 ° -60
° in a hanging position.