PULL-UPS FOR BEGINEERS

PULL-UPS

Pull-ups is an upper-body strength training exercise. Pull-ups provide strength in the back and biceps. pull-ups are a very effective exercise that helps to built muscle mass.

To master this exercise you have to do 10 repetitions in one go.

BENEFITS OF PULL-UPS

Improve grip strength

Build overall body strength and fitness

Strengthen back muscles

Build arm and shoulder muscles

Helps to reduce visceral fat and improve physical health

HOW TO PERFORM PULL-UPS?

pull-up

                     INSTRUCTIONS, STEP BY STEP

1. Grab the pull-up bar with your palms down (shoulder width grip).

2. Hang to the pullup-bar with straight arms and your legs off the floor.

3. Pull yourself up by pulling your elbows down to the floor.

4. Go all the way up until your chin passes the be bar.

5. Lower yourself until your arms are straight.
 

Most of the people reading this are beginners and won't even able to manage 10 pullups. actually, I am sure many of you cant even do One so, to master yourself in pull-ups first you have to master these basics.

AUSTRALIAN PULL-UPS

Australian pull-ups are a basic bodyweight fitness exercise.

This movement is a progression of pull-up and chin-up training basic grip and helps to improve pull strength. Australian pull-ups also called body rows.

HOW TO PERFORM AUSTRALIAN PULL-UPS

                       INSTRUCTIONS, STEP BY STEP

1. Locate and secure a horizontal bar in a fixed position at a height of about 1.5 times one's arms-length above the ground.

2. With the back to the ground, position the body until the horizontal bar is level with the chest.

3. Extend both arms and firmly grasp the bar.

4. Align the spine so the feet, legs, waist, torso, neck, and head form a straight line.

5.While inhaling, using the feet as the pivot point (feet can be close or wide depending on desired stability), pull the body toward the bar until the chest is nearly touching the bar.

Lower the body back down to the starting position while exhaling.

JUMPING PULL-UPS

Jumping pull-ups are a total bodyweight movement that can be used for metabolic conditioning and pull-up progression purposes.

HOW TO PERFORM JUMPING PULL-UPS?

                      INSTRUCTIONS, STEP BY STEP

Jumping Pull-Ups (Chin and Chest) Set-up: Use a pull-up bar height that bisects the forearm when arms are overhead. ... Execution: Jump up with the feet. Pull the elbows back and bring the chin or the chest to the bar. Return quickly to the box or floor stabilizing with your feet.

NEGATIVE PULL-UPS

Negative pull-ups are a popular progression exercise used to help develop strength for the full pull-ups.

The exercise involves only performing the lowering phase (eccentric portion) of the standard pull-up, starting in the flex hang and moving into the dead hang position.

HOW TO PERFORM NEGATIVE PULL-UPS?

                        INSTRUCTIONS, STEP BY STEP

In a negative pull-up, you use support to raise yourself to the midway point of a pullup, with your chin over the bar. Then, resisting gravity, you slowly lower yourself into a dead hang, keeping control of your back and arm muscles as you release down.

Once you are able with these basics go for simple pull-ups...

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