CAPITAL SPORTS Dominate Edition Manual De Instrucciones página 13

7 Gripping the bar: Try to wrap
your fingers around the bar if
possible. Place the bar at the
base of your fingers without
resting your palm. This way,
the skin cannot be pinched
between the hand and the pole.
8 Grip strength training: dead
hang, towel pull-ups, farmers
walk + static hold, gripper.
• Common mistakes:
Extending your arms puts unnecessary strain on your joints. Also to be
avoided are swinging and shoulder or head movements. Always complete
exercises. The chin should not be over the bar. Let yourself down in a
controlled manner, don't let yourself fall. Don't forget to breathe.
Training Plans
• PLAN 1: Full body plan with own weight
1 Upper back and bicep chin-ups (effective without extra weight or high
reps + variations to make it more difficult).
2 Squats for the legs, butt and lower back. In addition, the use of
variations with intermediate jumps, lunges or longer stops at extreme
points is recommended.
3 Chin-ups (alternatively: dips) for triceps, shoulders and chest. Added
to this is the torso and back for stabilisation. Variations would include
archer push-ups, one-armed push-ups, or changing the distance
between your hands, or placing your hands further under or in front of
your body.
4 Pike push-ups for shoulders (if these are too easy, then do handstand
push-ups, but without a hollow back, i.e. with a tight stomach).
5 Leg raises on the chin-up bar for core and abs. Hanging on the chin-
up bar, bring your feet to the bar with your legs straight. To train the
lateral torso, do the "windscreen wiper", i.e. swing your feet from left
to right and vice versa.
6 Skin the cat for the lower back: While hanging from the bar, move
your feet towards the bar and between your arms until your legs are
pointing down again. Then perform the process backwards.
EN
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