Oh boy! We're going to learn one of my favorite exercises today! Pullups!
So pullups are simple to do, but for most, outrageously challenging. I get a lot of complaints saying things like, "Pullups cause blisters on my hands!" And other things like, "They're too hard!" And worst of all, "I have no upper body strength to do it with!" First of all, I think that if everybody in this world could do at least two pullups each, we would all be super happy meaning nobody would be too overweight or just plain out of shape.
So pullups work to cause your forearm to get used to the stress and movement while being under stress. You have to have a suitable grip at first to be able to do a pull up. I have a naturally strong grip, so it wasn't all that hard for me when I started, but it really helps a lot if you have a good grip. If you're falling off of the bar, try doing things like leg raises before you start doing pull ups if you're having a hard time training because that really works on your grip. Or you could just hand there for as long as you can, if I did that though I would be on the pullup bar eating meals and everything. So I just kept at doing pullups. When I was eleven, all of my friends had those piggy soft fifth and sixth grade hands and mine were pretty much like leather gloves. I actually think it was the handlebar grips on my bike at the time that did that though because when I got a new bike my hands weren't so rough.
Now if you don't have the issue of a weak grip, you can just go ahead and jump right into pullups because they tone the fuzz out of your back and your core.
So pullups work on your back and your biceps as well as your forearms. They really work on your biceps since those are a large factor in the movement you're making. So no bicep strength, no pullup. It's like your grip. You will notice bicep size when you start doing pull ups, and your arms will proceed to get bigger.
Next up, my favorite part of myself when I flex in the mirror if I can get a good enough view, your back muscles. Your back muscles are super important along with this. No back strength no pullup. This strengthens your latissimus dorsi and causes it become toned and strengthened and larger if it's one of your small muscles.
A few tips on actually doing pullups since some of you I know can't do any. If you go to the gym and see that thing that helps lift you up into pullups, don't use that because those are for wimps or somebody who's in physical rehabilitation.
Even if you look like and idiot at the gym, that's why I recommend you get a pull up bar at home, just hang from the bar and keep pulling until you can actually pull yourself up once. So here are some pullups and the instructions that go with them.
Also, which I'm sure a good deal of you are curious about, my best on pullups was thirty seven in a row. But those were half extension pullups. On full extension I've done thirty in a row. Full extension is a complete workout far more than half. So if you're into pullups, don't go half way down, go all of the way down if you want those to be considered real pullups.
And here are your pullups.
Regular pullups:
These aren't easy and they hurt your hands, I know. So to start out, you just need to hang from the bar with an overhand grip, get a good grip and make sure you're not going to fall off and die. But for some of you that may be an inevitable issue.
So pull up while keeping your elbows straight and go up all of the way. Now when you go down, don't drop down to avoid dislocating your shoulders and elbows, and then repeat as many times as you possibly can.
Chin ups:
These are underhand pullups, so you can only go up to your chin. So get that underhand grip, hold on, keep holding on even if you're getting blisters, I really could care less about pain because it builds character. So hold on, pull up, go to your chin, but don't put it over the bar to avoid a broken neck in case you have to let go, and then let down without dropping.
Wide grip pullups:
Do a regular pull up, but with your hands wide apart. Easy? When you're hanging there, but not when you pull up.
Wide grip overhand behind the head pullups:
For this one, it's required you do a wide grip to actually fit your head between your arms and up in front of the bar. When you pull up it puts stress on the lower part of your trapezius which hold your shoulder blades together so it can pull them close while your arms pull up in the back. If you can do this, you're pretty good off.
Starting with pull ups:
Pull ups have never been easy for the human body to begin with. You can make them easy, but when you start out, they are hard.
So, to get into them and condition your shoulders for pull ups, you can simply hold onto the bar, and pull up with your shoulders without using your arms yet. You don't have to go up, and it's good preparatory exercises for your body to begin. Get to pulling yourself up with your shoulders about ten to fifteen times, and then you can attempt a pull up.
As you can see, pullups are excellent for your back and and your biceps. Also, when you do a pullup, your clenching every muscle in your body and it actually requires your abs to work when you go up as well. So if you're looking for a way to shred away the excess stomach fat you all are so worried about. I'll tell you right now, it disappears with time.
Quick Tips:
If you are in perfect form with pull ups, you will target your upper back and shoulder muscles. If you lean back a bit, you use your lower back muscles which are larger and stronger, and you can get more reps, which means more time for breaking down your biceps as well.
Good luck.
- The Fitness Cookie
So pullups are simple to do, but for most, outrageously challenging. I get a lot of complaints saying things like, "Pullups cause blisters on my hands!" And other things like, "They're too hard!" And worst of all, "I have no upper body strength to do it with!" First of all, I think that if everybody in this world could do at least two pullups each, we would all be super happy meaning nobody would be too overweight or just plain out of shape.
So pullups work to cause your forearm to get used to the stress and movement while being under stress. You have to have a suitable grip at first to be able to do a pull up. I have a naturally strong grip, so it wasn't all that hard for me when I started, but it really helps a lot if you have a good grip. If you're falling off of the bar, try doing things like leg raises before you start doing pull ups if you're having a hard time training because that really works on your grip. Or you could just hand there for as long as you can, if I did that though I would be on the pullup bar eating meals and everything. So I just kept at doing pullups. When I was eleven, all of my friends had those piggy soft fifth and sixth grade hands and mine were pretty much like leather gloves. I actually think it was the handlebar grips on my bike at the time that did that though because when I got a new bike my hands weren't so rough.
Now if you don't have the issue of a weak grip, you can just go ahead and jump right into pullups because they tone the fuzz out of your back and your core.
So pullups work on your back and your biceps as well as your forearms. They really work on your biceps since those are a large factor in the movement you're making. So no bicep strength, no pullup. It's like your grip. You will notice bicep size when you start doing pull ups, and your arms will proceed to get bigger.
Next up, my favorite part of myself when I flex in the mirror if I can get a good enough view, your back muscles. Your back muscles are super important along with this. No back strength no pullup. This strengthens your latissimus dorsi and causes it become toned and strengthened and larger if it's one of your small muscles.
A few tips on actually doing pullups since some of you I know can't do any. If you go to the gym and see that thing that helps lift you up into pullups, don't use that because those are for wimps or somebody who's in physical rehabilitation.
Even if you look like and idiot at the gym, that's why I recommend you get a pull up bar at home, just hang from the bar and keep pulling until you can actually pull yourself up once. So here are some pullups and the instructions that go with them.
Also, which I'm sure a good deal of you are curious about, my best on pullups was thirty seven in a row. But those were half extension pullups. On full extension I've done thirty in a row. Full extension is a complete workout far more than half. So if you're into pullups, don't go half way down, go all of the way down if you want those to be considered real pullups.
And here are your pullups.
Regular pullups:
These aren't easy and they hurt your hands, I know. So to start out, you just need to hang from the bar with an overhand grip, get a good grip and make sure you're not going to fall off and die. But for some of you that may be an inevitable issue.
So pull up while keeping your elbows straight and go up all of the way. Now when you go down, don't drop down to avoid dislocating your shoulders and elbows, and then repeat as many times as you possibly can.
These are underhand pullups, so you can only go up to your chin. So get that underhand grip, hold on, keep holding on even if you're getting blisters, I really could care less about pain because it builds character. So hold on, pull up, go to your chin, but don't put it over the bar to avoid a broken neck in case you have to let go, and then let down without dropping.
Wide grip pullups:
Do a regular pull up, but with your hands wide apart. Easy? When you're hanging there, but not when you pull up.
Wide grip overhand behind the head pullups:
For this one, it's required you do a wide grip to actually fit your head between your arms and up in front of the bar. When you pull up it puts stress on the lower part of your trapezius which hold your shoulder blades together so it can pull them close while your arms pull up in the back. If you can do this, you're pretty good off.
Starting with pull ups:
Pull ups have never been easy for the human body to begin with. You can make them easy, but when you start out, they are hard.
So, to get into them and condition your shoulders for pull ups, you can simply hold onto the bar, and pull up with your shoulders without using your arms yet. You don't have to go up, and it's good preparatory exercises for your body to begin. Get to pulling yourself up with your shoulders about ten to fifteen times, and then you can attempt a pull up.
As you can see, pullups are excellent for your back and and your biceps. Also, when you do a pullup, your clenching every muscle in your body and it actually requires your abs to work when you go up as well. So if you're looking for a way to shred away the excess stomach fat you all are so worried about. I'll tell you right now, it disappears with time.
Quick Tips:
If you are in perfect form with pull ups, you will target your upper back and shoulder muscles. If you lean back a bit, you use your lower back muscles which are larger and stronger, and you can get more reps, which means more time for breaking down your biceps as well.
Good luck.
- The Fitness Cookie
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