{"product_id":"klimmzug-trainingsplan-zum-ersten-klimmzug-in-10-wochen-kopie","title":"Back Pain Guide - Exercises for a Healthy Back and Good Posture","description":"\u003ch3\u003eBack Pain Guide - Exercises for a Healthy Back and Good Posture\u003c\/h3\u003e\n\u003cp class=\"p1\"\u003e\u003cstrong\u003eBack pain\u003c\/strong\u003e, \u003cstrong\u003emuscle tension\u003c\/strong\u003e, and a \u003cstrong\u003ehunched back\u003c\/strong\u003e often have a common cause: the \u003cstrong\u003epull deficit\u003c\/strong\u003e. Too much sitting and too little pulling movement in your daily routine throw your muscles out of balance. With our Pull Deficit Guide, you can specifically correct this imbalance.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWe'll show you, step by step, how to perform the \u003cstrong\u003eexercises\u003c\/strong\u003e and \u003cstrong\u003eroutine\u003c\/strong\u003e correctly and how to steadily improve through three progressive phases—whether you've never worked out before or have been training regularly.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cstrong\u003eDo you lack the right structure in your workouts? \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWith the \u003cstrong\u003ePullup \u0026 Dip app\u003c\/strong\u003e, you have everything right on your phone: Your guide will be unlocked for free after purchase when you register in our app using the same email address. It includes video demonstrations of all exercises, over 100 additional exercises, and complete workout plans for your entire body.\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003ch3\u003eHere's what you'll get:\u003c\/h3\u003e\n\u003cp\u003e✔️ 3-Phase Pull Deficit Training Routine, Including 16 Exercises with Descriptions and Videos\u003c\/p\u003e\n\u003cp\u003e✔️ Warm-up routine for injury-free workouts\u003c\/p\u003e\n\u003cp\u003e✔️ Free app access after purchase – Guide unlocked in the Pullup \u0026 Dip app\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eWhy this workout makes sense:\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThese exercises strengthen your back, shoulders, and core, help correct your muscle imbalances, and thus reduce back pain in your daily life and help you develop a posture that becomes more and more natural over time.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eWho is this guide intended for\u003c\/b\u003e?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis guide is intended for anyone who wants to actively do something to relieve muscle tension and back pain, whether they are beginners or advanced exercisers.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eHow much time should I set aside\u003c\/b\u003e?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou can do this workout comfortably at home; it’s easy to fit into your daily routine, with no need to travel to the gym or wait for equipment.\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat supplies do I need to carry out the plan\u003c\/strong\u003e?\u003c\/p\u003e\n\u003cp\u003eYou can do 6 of the 16 exercises without any equipment at all. For the remaining exercises, we recommend:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca title=\"Gymnastics rings\" href=\"https:\/\/www.pullup-dip.com\/products\/wooden-gymnastic-rings\" target=\"_blank\"\u003eGymnastics rings\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u0026nbsp;\u003ca title=\"Pull-up bar\" href=\"https:\/\/www.pullup-dip.com\/collections\/pullup-bars\" target=\"_blank\"\u003ePull-Up Bar \u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Pull-up bands\" href=\"https:\/\/www.pullup-dip.com\/products\/pull-up-bands\" target=\"_blank\"\u003ePull-up bands\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003ePush\u003ca title=\"push-up handles\" href=\"https:\/\/www.pullup-dip.com\/collections\/parallettes-pushup-bars\"\u003e-\u003c\/a\u003e up \u003ca title=\"push-up handles\" href=\"https:\/\/www.pullup-dip.com\/collections\/parallettes-pushup-bars\"\u003ehandles\u003c\/a\u003e (optional)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003ch3\u003eWhat to Expect\u003c\/h3\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003ePhase 1: Foundation (Weeks 1–3); \u003c\/b\u003eGoal: To develop a sense of movement; no strength required.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003ePhase 2: Development (Weeks 4–6); \u003c\/b\u003eGoal: Increase strength and stability; practice initial pulling movements with support.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003ePhase 3: Progress (starting in Week 7); \u003c\/b\u003eGoal: Build real pulling strength; do your first pull-ups.\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003cdiv style=\"text-align: left;\"\u003e\u003cp\u003e\u003cimg style=\"margin-bottom: 16px; float: none;\" alt=\"guarantee of success\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/erfolgsgarantie-en_160x160.png\" data-image=\"z561swcy9b0i\"\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003ch3\u003e60-Day Success Guarantee\u003c\/h3\u003e\n\u003cp\u003eWe're so confident in our plan that we're offering you a\u003cstrong\u003e60-day success guarantee for \"\u003c\/strong\u003e\u0026nbsp;\u003cstrong\u003e\u003c\/strong\u003e \"\u003cstrong\u003e(\u003c\/strong\u003e ) at\u0026nbsp;. If you don't see results within the first 60 days and aren't satisfied with the plan, just send us a quick message and we'll refund your money. No ifs, ands, or buts!\u0026nbsp;\u003c\/p\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003ch3\u003eShipping:\u003c\/h3\u003e\n\u003cp\u003eOnce payment has been processed, you'll receive the training plan directly via email as a PDF download.\u0026nbsp;\u003c\/p\u003e","brand":"Pullup \u0026 Dip","offers":[{"title":"Default Title","offer_id":58665215525189,"sku":"D-PULLDEFICIT-PLAN","price":14.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0731\/6675\/0021\/files\/zug-defizit-guide-main-de.jpg?v=1786724874","url":"https:\/\/www.pullup-dip.es\/products\/klimmzug-trainingsplan-zum-ersten-klimmzug-in-10-wochen-kopie","provider":"Pullup \u0026 Dip","version":"1.0","type":"link"}