PULL UPS
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| pull ups |
How to pull up
We have made a lot of progress in the field of body
building. New machines and new exercises are taking it towards new heights. But
some exercises are such that they were still done with great respect and even
now. Bridge-up is one of the tests of strength. If done correctly, then you
will definitely get good results. It strengthens you from both inside and
outside. Its name is included in the top five of the back. You can make it
difficult and even lightweight.
We are telling you the right way to pull up today. Keep in
mind that we will talk about pull ups. You do not get confused with Chin Up. In
the Chin Up, the palms are on the side of the exercising and in contrast to the
pull-up.
- 1. Hold the pull-up bar at a little more than the width of your shoulders and turn it off. Wipe the sweat with hands before catching the bar. If possible, put chocolate powder. Believe that the grip of the bar also has an effect on the performance.
- 2. Do not stay long and do not stay for long. Immediately lift yourself upwards. When you go up, try to move your chin upwards, wait for a second and then come down.
- 3. It is necessary to take breath while going up and take a breath while coming down.
- 4. Never fall out of the hands completely after coming down. Otherwise you will not be able to remove more rap. Whenever you come down, open your hands up to 95 percent.
- 5. Many people let their hands stand straight around 80 percent and then immediately run towards the top. This is not the right pull-up. Let your back spread out completely. Then this exercise is fun. If you do not go upstairs, there will be no shrinkage in the back, which is necessary for shake.
Make it heavy
Many people take out more than 12 raps with great comfort.
Such people should get the dumplings in their feet. Or put the weight in the
back pack on the back or wear a gym with a belt in your waist and hang the
weight plate with the help of a rope or chain.
How to make light
If you want you can take help of someone or you can use a
bicycle tube or a big rubber band. Cut the tube from the middle. Now bind one
end up in the top bar and make a circular circle on the other end. It will be
like a trap hanging. The trunk came down to your waist or a little bit below
Now hang on the bar and catch one of your leg legs in that trap. When you come
down the tube will screw up and when you go up it will help you. Maybe you have
not understood the point completely here, when you do yourself, then you will
know how much to cut the tube, where to bind and how to get help.
People who are not at all
They want them to first pinch with a little close grip. This
is a little easier than a pull up. In the chin-up the hands are less open and
palms are on your side.
What works pull up
These exercises work on biceps and backs. Power also
increases with this. It is included in military exercises and in many places it
is included in the examination of strength
Special Tips That Will Make Pull-Ups Exercise Easier
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| pull ups |
Let us know which specific tips can be made easier by adopting
pull-ups exercises.
1.The way to prevent: Most people make mistakes while
hanging on the bar for pull-ups or balancing their bodies. When you are hanging
on the bar, keep your hands wide in the width of the shoulders and keep the
waist and feet straight. Now use the power from the biceps and shoulders while
raising your body. Keep in mind that your grip on the bar is strong
2.Assisted pull-ups: When you have a way of hanging over
the bar and balancing the body, try to pull-up with your gym partner or gym
trainer. This will develop your body's ability.
3.Negative pull-ups:You must practice negative pull-ups to make pull-ups easier.
It proves to be effective in increasing your body's strength. To do this you
have to use the speed. Jump to catch the bar and lift the body while using the
speed as soon as catching the bar. If the bar is too high, you can also use a
stool.
4.Chin-ups: Chin-ups are like pull-ups and they are a bit
easier, just to take the body in, you have to use the power of the biceps. For
chin-ups, hold the palms on your side and hold the bar equal to the width of
the shoulders and lift the body up. Chin-ups will develop your ability to lift
your weight and it will also help you pull-ups.
5.Pull ups: After adopting all the above mentioned tips, you
are ready to do pull-ups. Now you will not have to face much trouble while
pull-ups and you will be able to make necessary sets and reptitions. For this
catch the bar by the width of the shoulders and lift the body with the strength
of the biceps and shoulders. Now slowly bring the body back. For better
results, make 3-4 sets of 8-10 rap.
Benefits of pull ups
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| pull ups |
1.They Are Convenient To Do
One of our favorite parts about the patented pull up is that
they are one of the most convenient exercises that you can do. All you need is
a solid bar and your own 2 arms to do them. You can do them at the gym if you
have a membership or would like to show off your strength, or if you want you
can buy your own pull up bar and do them from the convenience of your own home.
Just make sure to get a decent pull up bar or else you might
wind up on a YouTube fail video compilation. Even better is that nowadays there
are many parks out there that have some good fitness equipment for the public
to use for free. Heck, you can even do some pull ups on the monkey bars at your
kid’s playground.
2. Pull Ups Work Out So Much At Once
Another really beneficial aspect of doing pull ups on a
regular basis is that they work out several muscle groups at once. This is what
we call a compound exercise and if you are short on time compound exercises are
the way to go. Pull ups are very efficient because each and every single pull
up works out your biceps, triceps, forearms, wrists, grip strength, lats,
shoulders, and your core.
There is also the fact that each time you do a pull up you
are lifting you own body weight, making it one of the best body weight
exercises out there that has a ton of potential to give you that shredded
upper body that you have always dreamed of.
You really can’t find an exercise that works out that many
muscles anywhere out there. If you want to work out as many muscles at once as
you can the pull up is definitely one of the best options. Think about it, to
work out as many muscles as pull ups do with non-compound exercises, you would
have to do something like 7 different exercises after one another! Instead, a
pull up works them all out at once. Talk about efficiency!
3.Increasing Intensity
Another thing that is awesome about pull ups is that you can
easily increase the intensity. Sure the normal pull up is already hard enough
as is, especially if you are out of shape, a beginner, or simply haven’t ever
tried doing them, in which case a few normal pull ups will be more than enough
to make you sweat. However, as you progress you can simply do more reps each
time and do more sets too.
Then when you really want to turn up the heat you can always
strap some sand bag weights to your chest or ankles, wear a weighted vest, or
even hang a kettle bell or some dumbbells to your ankles for increased
intensity. If you really feel as though you need a challenge you can always try
doing one handed pull ups too! When it comes to increasing intensity there is
almost no exercise out there that is as versatile as the pull up.
4.They Make Your Back Stronger
Another big benefit that you get from doing pull ups, as we
may have mentioned earlier, is that they work out your back muscles. However
having bigger muscles in your back isn’t just for good looks and so you can
feel good about being jacked, it actually leads to a much healthier life.
Having stronger back muscles means having better posture because you can more
easily hold yourself up. People don’t want to see you slouched over!
Also, weak back muscles often lead to having back pain,
something which nobody wants to have. Working out your back through some simple
chin ups is an easy solution to all of those problems, plus it will make your
life a lot easier because mostly all of the physical exercises you do involve
using your back muscles to some degree.
Doing pull ups also increases something called your
functional strength, which comes from doing compound exercises and getting used
to having all of your muscles working together to perform a certain physical
activity.
5.They Are Somewhat Of a Cardio Workout
Another big benefit of doing pull ups on the regular is that
they do actually count as cardio, at least if you do them fast enough! While
you may not be able to do pull ups for 30 minutes straight, you can make them a
part of a circuit routine and you will definitely get a decent cardio workout.
Of course working out your heart is very beneficial to your overall health.
A stronger heart leads to having a slower resting heart
rate, lower blood pressure, and it helps to prevent heart and artery disease
too. Plus there is the fact that a stronger heart allows more blood to be
pumped to your body more efficiently, thus giving your muscles more of the
oxygen they need to function and ultimately increasing your physical
performance.
Common Pull up Mistakes You Need to Avoid
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1. You’re not using full range of motion
It’s important to remember that the back muscles are
supposed to be the primary focus when performing pull ups. Doing partial reps
doesn’t allow the lats to come to a fully lengthened position between reps, which encourages the arms to kick in and do
most of the work. If you can’t do as many pull ups from a full hang, make it
your new starting point. Even finishing the rep with a slight bend at the elbow
isn’t ideal.
2. You’re letting your elbows flare
If you want your lats to become stronger and more developed,
then keeping your elbows under the bar matters. It will also make it much
easier to get your chest up when the elbows aren’t held too wide. All of this
means more back stimulation and a good quality pull.
3. You’re not setting your shoulders
The hardest part of a pull up is actually learning to
control your scapulae, or shoulder blades. Each and every rep should begin with
a notable depression and retraction of the shoulders. This tightens up the back
muscles and prepares you for a proper pull using less of the biceps than you
would otherwise. If this concept escapes you, here’s a video that will get you
on the right track.
4. You’re staying straight as an arrow
Many cues out there claim that the body should be held
completely straight from head to toe in order to perform a good pull up. This
sets an honest-minded trainee on the wrong path. We know pull ups are intended
to be a back developer, and we’ve learned that hitting the back requires the
shoulders to be retracted and set to engage the posterior muscles. Try pulling
your shoulders back without mildly arching your back. It’s not possible. To hit
your back properly during pull ups, think of raising the rib cage toward the
bar. Arch the back, and set the shoulders. You’ll feel the difference.
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In this article we are trying to give you knowledge about PULL UPS which is also a very effective EXERCISE. I hope that all of you will like the information which is given in it.
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