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Title : Get Your First pull-up with these four exercises
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Get Your First pull-up with these four exercises

One exercises more effective body weight is the pull-up. If you are looking to strengthen the muscles of the back, then the pull-up is the perfect exercise for you. It also increases your grip strength and works his arms. When done correctly, pull-ups also help improve your posture .

You can train specific muscle groups by adjusting the way they grip the bar and where to place your hands. The overhand grip (palms facing forward) focuses on back muscles (latissimus dorsi, trapezius, and lower rhomboid and more), while the underhand grip (palms up) addresses flexors the upper arm (biceps and brachial). There is also a variation known as the underhand grip or opposition neutral grip (palms facing each other). Grip width also plays an important role :. The wider is your grip is, the more you will train your back muscles

The only problem is that the pull-up is not one of the exercises easier force perform. You have to be able to pull up the entire weight of the body and in order to do that, a top of the well trained body is needed.

How to get your first pull-up
If a pull-up is still too difficult for you, you need to strengthen individual muscles used to do a pull-up. We have prepared a training program below to help you achieve your goal.

Your training program

• work out twice a week (at least 48 hours break between sessions ).
• Three sets of eight to 12 repetitions per exercise (with 90-120 seconds of rest between sets). You have to be able to do still at least 8 reps on the third set of exercises 1 and 2 before including the following exercise in your training program.

These four years to reach its first pull-up

Note: make sure that thermostatic your muscles before exercising. And remember to keep your shoulders down and back and pull your shoulder blades toward the spine.

1. Sitting pull-ups

2. inverted rows

You can increase the difficulty of this exercise by adjusting the height of the belts or pull-up bar. The lower strap or bar, the higher the intensity will be.

3. Assisted pull-ups

Choose a resistance force that allows you to 8- 12 repetitions.

4. Negative pull-ups

The pull-up bar should be set at a height where you can jump up in the pull-up position with your chin over the bar. Now slowly lower yourself down until you're hanging with your arms straight. Four to six repetitions of this exercise are sufficient.

Pull-up

Our advice: When doing pull-ups, always go through the entire range of motion - hang a dead end position with chin over the bar. The arms should be completely straight in the starting position. But be sure to always keep a certain amount of tension in the arms and shoulders during exercise to prevent overload joints . It is also important to engage your core when doing pull-ups.

So, have you made your first pull-up? Then get the Runtastic Pull-ups application and soon will start to pull-ups as if they were nothing.

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