Warm up is essential in preventing traumas. It has to be carefully undertaken and last for at least 20 minutes in the following way:

To be carried out at the beginning of the training session:

-  3 series of 6 pull ups on good holds, eventually with assistance (an elastic/partner etc.)

-  3 series of hanging on a good edge, for 15 seconds.


To be carried out before each exercise

1 or 2 series of each exercise that your outlined training schedule states, but to be undertaken with a lesser intensity (eventually with assistance).


There is absolutely no way that you can start training without an adequate warm up, Warm up is training/warm up is part of your training!!





The training shown on this website can cause serious damage to your body, especially to your muscular skeletric apparatus, and in certain subjects it can also affect the cardiovascular system. 

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