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Training plan
• One exercise routine contains 10 – 20 repetitions of the same exercise.
• Repeat each routine 2 – 4 times.
• Take a break of 3 – 5 minutes between each routine.
EXERCISE 1: PUSH-UPS
Place the pull-up bar on a flat, anti-skid ground.
Adopt the position as illustrated and grab the outer
handles of the straight handlebar.
Slowly push your upper body upwards until both
arms are almost fully stretched.
Then slowly lower your upper body again.
Keep the body tension during the entire exercise.
Keep your head straight, do not throw it to the front
or back.
EXERCISE 2: DIPS
Place the pull-up bar on a flat, anti-skid ground.
Adopt the position as illustrated and grab the curved
handles.
Slowly lower your upper body until you touch the
ground.
Then slowly push up your upper body until your
arms are almost fully stretched.
EXERCISE 3: PULL-UPS
Mount the pull-up bar to a doorframe as described
previously.
Adopt the position as illustrated and grab the
handles at the end of the curved handlebars.
Caution! Do not use any other handles than
described for this exercise.
Keep your head straight and pull yourself up until
your line of sight is above the straight handlebar.
Then slowly lower yourself.
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Summary of Contents for SP-PUB-012-IM-INT
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