The Low Down on Pull Ups: 10 Ways to Repair and Strengthen Your Pull Ups
1) You need to have a good base strength before doing any kind of exercise.
If you don’t have enough, then it’s not going to work. A good way to build your base strength is with pull ups.
They are easy and they will definitely strengthen your core muscles which is very important for all kinds of exercises such as squats, deadlifts, push ups etc.
2) You need to use proper form when performing pull ups.
When you perform pull ups, make sure that your body stays straight and doesn’t twist or bend at all. Don’t try to cheat by bending your knees while doing them.
Also don’t try to do too many reps because if you start getting tired, then it won’t work properly and you’ll end up hurting yourself.
3) Make sure that you don’t overdo it.
If you’re trying to improve your pull ups, then it’s better to keep things simple and just focus on one or two exercises. Do only one exercise per day and stick to the same routine for a few days.
Then switch up the routine again until you reach your goal.
4) Always rest between sets so that your muscles recover from the effort of pulling up.
It’s good that you plan on doing pull ups every other day, but make sure that you give yourself a proper rest in between the days that you do them.
5) Try to find a pull up bar that isn’t too crowded all the time.
Ideally you should be able to go early in the morning or late in the evening when there aren’t too many people about. You can also bring some workout gear with you so that you can change in the gym’s locker room.
6) If you’re serious about your pull ups, then it’s good to get a spotter.
A spotter will keep an eye on you while you’re doing pull ups and if they see that you’re struggling or just can’t do any more, then they’ll give you a helping hand. This way you won’t get hurt while doing them.
7) Another good tip is to do negatives.
This means that when you’re at the highest point in your pull ups, have your spotter help you up so that your chin gets over the bar. From there you can slowly lower yourself down until your arms are straight again.
8) If you want to increase the amount of pull ups that you can do, then start doing weighted pull ups.
All you have to do is attach a little weight, like a small back pack that has some books in it to your body. The more books you have in the backpack, the harder the pull ups will be for you.
This is a great way to increase the amount of reps that you can do.
9) If doing weighted pull ups seems a bit too intense for you, then try doing lat pulls downs instead.
This is a machine that can help you increase the amount of weight that you’re using for your pull ups. The nice thing about this machine is that it will automatically lower the weight back down after you let go of it.
So you don’t have to worry about getting yourself back down.
10) If you’re really serious about increasing your pull ups, then join a gym that has a climbing wall. This way you can practice your climbing and mountaineering skills as well.
The more you can do activities that center around climbing, the stronger you’ll get at it. This in turn will help you increase your pull ups as well as other activities.
With all these tips and ideas, there’s no reason why you can’t reach your goal of doing 20 pull ups! Remember to always listen to your body and take a break if you ever feel any sort of pain.
The most important thing is that you enjoy your exercise and have fun while doing it.
Thinking about strength training but put off by the idea of working out in a noisy environment with a bunch of steroid-abusing muscle heads?
Many people prefer to workout at home, and most of the time this works out pretty well. There are however some limitations when it comes to home workouts, one of which is being unable to do pull ups.
Pull ups are one of the best exercises you can do to work your back, lats, and arm muscles. They’re also very easy to do; all you need is a door frame.
Unfortunately many people don’t have door frames that are strong enough to support their weight or fit comfortable grips onto.
Fortunately you can still do pull ups using these tips:
1) The most obvious solution is to have a friend visit who has a strong door frame.
This option is alright, but good friends are hard to come by and not everyone is willing to help you on a moment’s notice.
2) You can try finding a cheap apartment or building with weaker fixtures.
This option is much more feasible, and probably cheaper in the long run as well.
3) The final option is to buy yourself a set of grip strengtheners.
These are small handles you can wrap around any door frame and then secure in place using adhesive or screws. Grip strengtheners are designed to withstand many times your own weight, so one set should be able to support you.
If you’re serious about becoming physically fit, then these grip strengtheners are well worth the investment. Not only can you use them for pull ups, but you can also do sit ups, push ups, and any other exercise you can think of.
So not only will your arms get stronger, but so will your core and every other part of your body.
If you’re still apprehensive about buying grip strengtheners, then at least do this simple test: Put on the grips and then try to pull yourself up as many times as you can. Once you can easily do more than 30, it’s time to move on to a harder exercise (like dips) or buy a cheap door frame to use.
There are many natural supplements out there that claim to increase your energy, endurance, and strength. Unfortunately most of these supplements do little more than drain your wallet; even worse is when they actually do something harmful to your body.
For all intensive purposes, steroids fall into this category. They may increase your strength for a short period, but the side effects are often not worth it.
The best way to increase your endurance and strength is through training hard and eating well. If you have the time and money to spend on a fancy supplement, then go for it.
If you’re on a budget or simply prefer the natural approach however, keep reading:
Fish Oil: There is some evidence that people who take fish oil supplements can increase their endurance through protecting their cells against oxidative stress.
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