Klarfit Bouncer MultiGym Manual De Instrucciones página 13

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 effective + 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.
EN
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