![]() ![]() Start by getting used to your own bodyweight by holding a dead hang for as long as possible without even bothering to try and pull yourself up. Aim for 10 pull-ups, but be prepared to fall short.ĭo not be daunted if the idea of smashing out 10 pull-ups seems laughable right now, there are plenty of ways to build up to even your first full pull-up.Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.Focus on enlisting every upper body muscle to aid your upward endeavours. Keep your shoulders back and your core engaged throughout.Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground. ![]() Leap up and grip the pull-up bar with your hands shoulder width apart and your palms facing away from you.Each day’s routine will only take you a few minutes, so you can either add it to a more involved training session or just knock out your reps and get on with your day. The plan involves doing one modified pull-up or pull-up assistance move a day on the first six days of the week (you get to rest on the seventh day and feel like God). But if you’re looking for an accessible plan to take you from being unable to do one pull-up to being able to complete a set of them comfortably, then this four-week pull-up training plan is exactly what you need. There is lots of advice about pull-ups below that can help everyone from beginners to experts master the move. “Eccentric pull-ups – where you ‘jump’ to the top position and lower back down very slowly – are also very good training drills.” How do I get started? “The best way to build pull-up power is by doing wide-grip lat pull-downs, both heavy-weight sets and high-rep sets,” says Lerwill. ![]()
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