CAPITAL SPORTS 10004620, Manual

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13
EN
7 Gripping the pole: The pole
should be enclosed with your
fingers if possible. Place the
bar at the base of the finger
without touching the palm.
The skin should not be trapped
between hand and pole.
8 Grip power training: dead hang,
towel pull-ups, farmer’s walk +
static hold, gripper.
• Common mistakes:
Stretching your arms unnecessarily stresses the joints. Avoid swinging
as well as shoulder or head movements. Always finish exercises
completely. The chin should not be over the bar. Let yourself down in a
controlled manner, do not let yourself fall. Do not forget to breathe.
Training plans
• PLAN 1: Full body plan with dead weight
1 Pull-ups for upper back and biceps (even without additional weights
or many repetitions eff variations to make more challenging).
2 Squats for the legs, buttocks and lower back. In addition, the use of
variations with intermediate jumps, lunge steps or a longer hold at
extreme points is recommended.
3 Push-ups (alternative: dips) for triceps, shoulder and chest.
Incorporate the trunk and back for stabilisation. Variations would be
archer pushups, one-arm push-ups or the changing of the distances
of the hands to each other, or moving the hand position further
below or further in front of the body.
4 Pike pushups for shoulders (if these are too easy, then try handstand
rests. Be sure to tighten your stomach muscles to prevent a hollow
back).
5 Leg raises on the pull-up bar for the trunk and abdomen. Hanging
on the chin-up bar, bring your feet to the bar with your legs straight.
For training of the lateral trunk, carry out the ‘windshield wiper’ by
moving the feet from left to right and vice versa.
6 Skin the cat for the lower back: while hanging from the pole, move
your feet towards the pole and move between your arms until your
legs are facing down. Then execute the process backwards.