14
EN
Circuit training
: The exercises are performed in the order given below, one
after the other, with a 30-second break in between, and a two-minute break
when a round is completed. Each exercise is performed for 45 seconds
no matter how many repetitions are completed. There are three rounds
in total. Complete the workout three times a week in the following order:
squats, pull-ups, push-ups, leg raises, pike push-ups, skin the cat.
•
PLAN 2:
Plan for normal chin-ups (3x per week)
Beginners
Advanced users
Day 1
1
2
1
2
1
3
4
3
3
5
Day 2
2
3
2
2
3
4
5
4
3
5
Day 3
2
3
2
2
4
5
6
4
3
6
1 Maximise pull-ups: Muscle memory adapts quickly to chin-ups and
training success stagnates after 6-8 weeks.
2 Variations: Vary speed, train the lats on the lat pulldown, shape the
forearms (grip strength), tension (permanent body control and use
the entire amplitude), circulation of grip techniques .
3 Alternative chin-up variations: Staggered chin-ups, cross grip, lying
down, hanging fingers, one-arm chin-ups (second arm can help
by grabbing pull arm). The closer the support arm reaches to the
shoulder, the less weight it takes off the pull arm.
CARE AND MAINTENANCE
Note:
As with all training devices with mechanical, moving components,
it can also happen with this product that screws loosen through frequent
use. We therefore recommend that you check them regularly and tighten
them with a suitable key if necessary. Clean your exercise equipment
regularly with a damp cloth to remove sweat and dust from the surfaces.
• Clean the unit regularly with a clean cloth to maintain its clean
appearance.
• Check regularly that bolts and nuts are properly fixed.
• Store the appliance in a clean and dry environment out of the reach of
children.
