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 Pull ups for beginners

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hundred.rights

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Posts : 9
Join date : 2011-01-25
Age : 28
Location : Canada

PostSubject: Pull ups for beginners   Fri Mar 11, 2011 5:33 pm

These are the people who presently struggle with this exercise. Even if you can't do one, this will help you improve your strength.
Warm yourself up of course, I do 5 minutes of jump rope before I do any exercise.
So basically get a bar where you can hang from, doesn't matter the height as long as you get your feet off of the floor.
-First level is to hang for 20 seconds, which will increase your grip and strength. Do that a few times until you're comfortable hanging from the bar, it can take up to a week or two depending where your strength is.
-Second level is to hold yourself up, by pulling your chest to the bar, and hold yourself there 5 seconds, then slowly lower yourself until your arms are fully extended, jump if you need to get your chest to the bar.
-Third level is almost similar to the second, hold yourself at the bar for 5 seconds, but this time, lower yourself inch by inch with a quick pause as you lower yourself and have your arms fully extended when you're at the bottom.
-Fourth level is to perform the entire exercise, by bringing your chest to the bar. Focus on pulling your elbows towards your ribs.
Once you achieve the fourth level, that's when you can really start to have fun with it.
If you sway when performing any of the first 3 levels, then you need to work on your core, brace your abs when doing this exercise as if you're about to get punched in the gut.
If you have any input or advice, it's always appreciated.
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