Pro Wall - Fitness Equipment Capital Sports - Free user manual and instructions

USER MANUAL Pro Wall Capital Sports

Berlin Brands Group UK Limited

PO Box 42

272 Kensington High Street

London, W8 6ND

United Kingdom

SICHERHEITSHINWEISE

Congratulations on the purchase of your device. Please read the following instructions carefully and follow them to prevent potential damage. We accept no liability for damage caused by disregarding the instructions and improper use. Please scan the QR code to access the latest operating instructions and further information about the product.

CONTENTS

Assembly 11

Overview of Chin-up Training 12

Care and Maintenance 14

MANUFACTURER & IMPORTER (UK)

Manufacturer:

Chal-Tec GmbH, Wallstrasse 16, 10179 Berlin, Germany.

Importer for Great Britain:

Berlin Brands Group UK Limited

PO Box 42

272 Kensington High Street

London, W8 6ND

United Kingdom

SAFETY INSTRUCTIONS

Intended Use

• This device is used for physical training with chin-ups. It is intended exclusively for this purpose and may only be used for this purpose. It may only be used in the manner described in these instructions for use.
• Repairs to the device should only be carried out by an authorised specialist workshop.

• Modifying or changing the product will compromise product safety.

• Attention: risk of injury! Incorrect assembly may lead to dangerous malfunctions.

• No liability is accepted for consequential damage. Technical changes and errors reserved!
• The warranty expires in the event of unintended conversions or changes to the device.

General Safety Instructions

• Read these operating instructions carefully before setting up and using the unit. Safe and effective use of the unit can only be achieved if the unit is properly set up, maintained and used. Ensure that all persons using this device are aware of the warnings and safety instructions.
• Before you start exercising with this unit, you should consult a doctor and have yourself checked for any physical or health limitations that might prevent you from using this exercise device safely and efficiently. If you are taking medication that affects blood pressure, heart rate or cholesterol levels, consultation with a doctor before exercising is strongly advised.
• Pay attention to your body's signals. Incorrect or excessive training can be harmful to your health. Stop exercising immediately if you experience any of the following symptoms: chest pain /tightness, irregular heartbeat, extreme shortness of breath, signs of light-headedness, dizziness or nausea. If you experience any of these symptoms, you should consult a doctor before continuing training.
• This device is not intended for use by persons (including children) with reduced physical, sensory or mental capabilities, or lack of experience and/or knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety. Children should be supervised to ensure that they do not play with the device.
• Before each training session, make sure that all screws and fixings are properly tightened.
• The safety of the unit can only be guaranteed if the unit is regularly maintained and inspected for any damage or signs of wear.
• Only use the unit as intended. If you discover any defective components during set-up or inspection, or if you notice any unusual noises on the unit during training, stop training immediately. Do not use the unit again until the problem has been identified and solved.

ASSEMBLY

Performing Chin-ups

• Basic position: shoulder-width grip

1 Grab bar shoulder-width apart, don't straighten your arms 100% .
2 Straighten or bend your legs (>90^) , straighten or bend your back (against swinging).
3 Pull your body up until your chin is level with the bar. Actively contract your shoulder blades. Don't arch your back too much and don't push your hips too far forward.
4 Lower in a controlled manner and repeat the chin-up if possible. Make sure your body doesn't swing.
5 Breathe out slowly and in a controlled manner as you move up, and breathe in as you come down.

- Grip variations:

1 Underhand grip/comb grip (supination) > Vertically running muscle fibres are used.
2 Overhand grip/instep grip (pronation) > Upper part of the latissimus: Increases the width of the back by training the oblique muscle fibres (of which there are fewer, making the execution seem more difficult).
3 Hammer grip/parallel grip (neutral hand position) > Trains long fibres (most of the latissimus, like the underhand grip).
4 Monkey grip (thumb parallel to the other fingers, in contrast to the closed grip, where the hand completely encloses the bar) > More grip strength, but more dangerous because of the risk of slipping.
5 With arm loops > Protect your joints and maximise your latissimus muscles.

Gripping distance:

Between 0-130 cm. The wider the grip, the more difficult and less range of motion. Use a narrow distance mostly with an underhand or parallel grip because it is more comfortable and wide mostly with an overhand grip because anatomically there is no other way. Reaching too wide reduces the training effect, since the movement amplitude is not fully utilised. The angle between the bar and forearm should be between 90^ - 60^ in the hanging position.

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.

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.

Estimado cliente:

Cher client, chere clientele,

Berlin Brands Group UK Limited

PO Box 42

272 Kensington High Street

London, W8 6ND

United Kingdom

CONSIGNES DE SECURITÉ

Utilisation prévue

PRODUTTORE E IMPORTATORE (UK)

Produtlore:

Chai-Tec GmbH, Wallstraße 16, 10179 Berlin, Germania.

Berlin Brands Group UK Limited

PO Box 42

272 Kensington High Street

London, W8 6ND

United Kingdom

AVVERTENZE DI SICUREZZA

Utilizzo conforme