Sportec Standard Gebrauchsanweisung Seite 14

EXERCISES
6 8 12
3 5 8 per side
3 5 6 per side
5 6 8 per side
14
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Pullup*
Grab the pull-up bar shoulder-width apart
and let yourself hang. Pull yourself up until
the bar is at least on your eye level. Try to
keep your elbows as close to your upper
body as possible. Slowly return to the
starting position.
Alternate Grip
Grap the pull-up bar tightly in an alternating
grip (one hand points towards you, the
other away from you). Now pull yourself
up until your chin is above the pull-up bar.
Try to keep your elbows close to your body.
Slowly return to the starting position.
Switch the grip position of your hands after
each round.
Archer Pull-Up*
Grab the pull-up bar a little wider than
shoulder-width and let yourself hang. Now
pull yourself up diagonally towards one
hand. When your chin touches the knuckles
of your hand, slowly return to the starting
position and pull up the other side.
Tandem Grip
Position yourself parallel to the pull-up bar.
Grab the bar with both hands, one behind
the other, with your thumbs facing to you.
You head passes the bar left/right while
pulling up. Slowly return to the starting
position and pull up agein with your head
passing the other side.