How To Do Proper Pull Ups


Pull ups are one of those exercises that many people perform on a regular basis, and the reason is simple – if done properly, they work. Your back and shoulders can benefit significantly from pull ups, but there are things to keep in mind when it comes to performing them

First, always bear in mind that a pull up is a gymnastic movement, which says a lot about the exercise. You shouldn’t take this exercise lightly because if you slack and lose your form, you can get hurt

Here are the best tips for working on your pull ups and making them as close to perfection as possible

If you’ve tried to do pull ups and failed miserably or you just can’t seem to get them quite right, the main problem is probably your strength. If you are more or less new to the practice, then you’ll definitely need some preparation, and the best way to go around it is to focus on one segment at a time.Strength is a good place to start as it is usually everyone’s sore spot

If you want to put a task in front of yourself, then try climbing a rope first. This is one of the best exercises for working on your pulling muscles. Rope climbing seems simple enough and not too challenging, but just you wait when you find yourself somewhere in the middle of the rope’s length. When your whole body starts getting tired, you’ll understand very quickly all the ways you’re working you muscles. You need to be able to hold on, as well as pull up the rope, and remember to keep your legs engaged to give you support and a chance to rest if the need arises

The so-called deadhang is the starting position for most pull up variations, so you need to do it properly. Just hanging there, with the tension building in your back body already creates a problem because you are setting yourself to get tired quickly. If you feel like you lack strength, a great way to work on it is to do dumbbell rows, which directly affect your pulling strength and are easier to perform. A proper deadhang will improve your mobility throughout thepull up movement, and moving correctly is the key to doing this exercise right

When you start doing your pull ups, no matter how many reps, you’ll want to think about what kind of a pull up you want to do. Naturally, some are more difficult than others, but you will be able to decide very quickly what seems adequate to your fitness and strength level. When it comes to jumping pull ups, truth be told, they aren’t very efficient as they won’t really enhance your strength. If you are thinking about banded pull ups, these can be quite good for you, but you shouldn’t slack while doing them. This means no fidgeting and finding ways to go through your workout without doing all the work. After all, you’re exercising for yourself

Ring rows look simultaneously exciting and dangerous, especially if you’re not very certain about your upper body strength. You’ll want to take it easy with ring rows as they are both very efficient and challenging, and you should pace yourself. The main goal of ring rows is to get your body parallel to the ground as if you’re sitting, with your arms at the sides of your body. You’re basically lifting all your body weight and working with it every moment you spend off the ground. This is not easy, but the results are very telling

One more important piece of advice is to focus as much as possible, meaning that you should work one of the factors for a good pull up at a time. Work in a way that helps you feel more assured and aware of your body. Maybe you should break it down into different days, so one day you work on your strength and the next on your resistance and mobility. Whatever you do, make it work for you and always leave some room for tweaking

In an era when machines took over pretty much every part of our lives, gyms are frequently updated with new interesting gear that can help you in different ways. There is nothing wrong with constant improvement, but we have a tendency to forget everything that came before the latest update, whether it is a new phone model or a new exercising machine

When it comes to building mass, you should be aware that less is more, so if you want to see the most efficient results, don’t be afraid to reach out for the oldies but goodies. In honoring evergreens that still do the trick when it comes to mass building, we bring you 7 best exercises for mass building

First, let’s talk about the bent over barbell rows because this exercise is one of the classics. If you are chasing that V-taper physique, this exercise is perfect as you get to work on your lateral muscles and spinal erectors. What you should keep in mind at all times is to maintain a proper posture because your upper body should be slightly bent forward (straight back!) while your lower body, especially your hips, should be locked so that your lower back doesn’t get hurt

If you want to work on your trapezius muscles and your back in general, you shouldn’t miss the dumbbell shrugs exercise. As this is primarily aimed at your traps, you should keep the focus and the tension on them throughout the exercise. Make sure to still your shoulders while doing the shrugs. Another good pointer is to spend more time on getting your shoulders down than on getting them up, meaning spend one second on shrugging and three seconds on releasing the shrug

In case you don’t know the difference between a chin up and a pull up, let’s make things clear straight away. When performing the pull up, your fists are facing away from you while the fists are turned toward you when doing chin ups. Why are the chin ups so important? Well, because this is one of the most beneficial exercises for your lats, and let’s face it, the lats can never be too wide. While doing a chin up, there are a couple of factors to bear in mind – your back should be arched to prevent injuries. Also, don’t pull yourself up too quickly, the movement loses most of its potency if you do

The close grip bench press is sometimes overlooked in favor of other, more ostentatious moves, even though it works the inner pecs, which are the sore spot of many bodybuilders. In order to do the close grip bench press correctly, your grip should be a bit narrower than your shoulder width, but don’t go too close in as it can bring damage to your joints. Also, as you lower the bar to your lower pecs, make sure your elbows are locked to the sides of your torso for best results

When we’re talking about mass building, we must mention bench presses as they are an unavoidable exercise when working actively on your upper body. Chances are, you already know how to do a decent bench press, but this is an exercise that is quite demanding in terms of technicality, so you should be completely aware what you’re working with. When settling on a bench, your shoulders should be pulled back, remember to arch your back a little and don’t forget to press your feet against the floor for support.

Deadlifts are definitely one of those movements that work pretty much your entire body musculature one way or another. Again, proper technique is everything here because you want to be aware which muscles you’re targeting. If you are looking for a good impact on your back muscles, always keep hip hinge in mind (your hips and glutes are not bending into the lift), you should be looking in front of yourself and keep your spine straight

Last, but definitely not least, the barbell squats. Even though most people believe they are a crucial exercise for your lower body strength, squats are simply excellent for the entire body. What’s important with this exercise is to go as low as you can without hurting yourself and to challenge yourself with fifteen repetitions or more – it will be worth it


Share on Google Plus

About Tamer El Sheikh

What doesn't kill you makes you stronger.
    Blogger Comment
    Facebook Comment

0 التعليقات:

Post a Comment