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Pull-up Benefits Here is What You Need to Know

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Many believe (as I once used to) that pull ups are one of the most difficult, if not almost impossible, exercises to master. The idea of lifting up your entire bodyweight, and being able to do it over and over again, does appear daunting. You are going against gravity here, and it hurts! But the pull-up benefits far outweigh the initial inconvenience.

I personally hated pull ups, mainly because I thought I couldnt do them. I also imagined they would make my back and shoulders too bulky for a delicate girls liking, so I avoided them at all costs. Until one day I decided I wouldnt anymore, and behold the magic that started unraveling! I soon began noticing all the benefits and effects of doing pull ups, and the better and better I was getting at them, the more and more they had to give in return.

The truth is, from
this perspective, pull ups are not that hard to do after all. Once you develop
sufficient upper body strength, it is all about practice. Even if you are not
quite ready for a full pull up movement, there are many exercises that may help
you get there soon.

Start, as I did, with negative and jumping pull ups, or do assisted pull ups with the help of a spotter or a resistance band, and slowly and gradually work your way to the full pull up motion. It is also perfectly fine if you cant do 10 unbroken pull ups at the first go. And you shouldnt expect it either. It takes effort and time, but if you want to see and feel the pull-up benefits first hand, embrace that pull up bar. Continue reading to learn more about all the benefits of pull ups and why they should be part of everyones, including yours workout routine.

Pull-up benefits

There are so
many benefits of pull ups that it comes as no surprise that they are considered
one of the most useful exercises out there. The fact that they are undoubtedly
one of the most-widely used upper body workouts speaks for the numerous reasons
why you should start doing them today. Here are some of the top pull-up workout
benefits.

They are convenient

Pull ups are one
of the most convenient exercises to do. It requires no more than a solid
pull-up bar and your own body. You dont even have to go to do gym to do them.
Most outdoor fitness parks have pull up bars which you can use for free or, if
you enjoy exercising at home, you can buy and set up a door mounted pull up bar
in your hallway. At the end of the day, you can pull yourself up on any solid
bar you can find, even the ones in your kids playground.

They are much more
that an upper body exercise

Another one of the great pull-up benefits is that the motion simultaneously works several muscle groups. This makes pull ups a very efficient exercise because with every single pull up you engage your biceps, triceps, wrists, forearms, shoulders, lats and (surprise surprise!) your core.

It means that doing pull ups regularly will not only give you strong and toned arms and back, but you will also end up with a flat and toned stomach. I am already sensing questions like Do pull ups really work the core? And are there pull-up benefits for abs? Yes and yes! Its very simple really. A developed six-back depends on engaging a large number of muscles and requires effective workouts. In order to lift your body on the pull-up bar, you must engage your stomach muscles. The entire motion greatly impacts your core muscle strength and also helps reduce your stomach calories. The result? A nicely toned upper body and a rock solid, flat stomach.

Pull-ups work
wonders for your grip power

You need good
grip strength to start with in order to manage a single pull up, but
incorporating this exercise into your workout routine will get you a long way
in increasing the power of that same grip.

By doing pull
ups you lift your entire body weight while hanging from a bar, which means that
a considerable part of the stress is concentrated on your hands. Just a few
pull ups a day will make your grip much stronger.

But why is
handgrip strength important? Well, to answer that question, think of the times
when you have struggled with daily chores like opening a jar, lifting a pot off
the stove or turning a door knob.

There are many
variations to the basic pull up

Doing the same exercise over and over again can easily get boring and cause motivation to dwindle. The good news is that the pull up comes with a stock of variations that make it impossible for you to get bored.

Performing A Pull Up

For example, chin ups are best for working out your biceps, the close grip pull ups are most effective for building your lower traps, inner lats and pectorals, while one of the best wide grip pull-up benefits is that they not only contract the lats, which are the largest upper body muscle group, but a variety of other muscles. A combination of all these pull up variations will help you get the most of the workout and that coveted V-taper. The pull-up muscles worked in each variation can vary greatly, so youll get a great body workout.

You can play
with wide grip pull ups, chin ups or close grip pull ups. They are a great way
to stimulate different muscle groups at different levels, increasing your
muscle and strength gains.

And even if you can only perform the assisted pull-up, that is to say a pull-up with the support of a towel of a resistance band, dont despair! One study published in the Journal of Human Kinetics shows that there is sufficient muscle activity in every one of these variations, that makes each a viable exercise for a healthy fitness routine.

They help with weight
loss

Wight loss is
yet another of the pull up benefits. To be honest, doing pull ups cannot
compete with the cardio in the calorie-burning department, but they will
definitely give your heart a good pump and your metabolism a boost. Any form of
exercise increases your metabolic rate, and makes it stay boosted for a given
amount of time after you have finished exercising, which facilitates the fat
loss process.

Pull-ups give you
improved posture and good body proportion

One of the
effects of pull ups is that they strengthen your back and help develop a
straight posture. Strong back muscles mean a more supportive back that is more
resistant to physical stress, which definitely counts among the long-term
benefits of pull ups.

Moreover, they help you create beautiful body lines and a proportional physique, and this goes for both men and women. Contrary to the popular belief that pull ups will make you bulky, which is why many women stay away from them, they wont youll only end up with nice toned lats which will, as an added value, make your waist look smaller. So if you are wondering about the benefits of pull-ups for females, how does a perfectly toned back in an open-back dress sound?

So, to recap, pull-ups offer plenty of benefits:

  • Convenient to perform
  • Help with weight loss
  • Improve grip strength
  • Develop different muscles including your core
  • Fun and never boring
  • Improve your posture and body proportion

How many pull-ups should you do?

Pull Up Benefits

There is no set definition of how many pull ups a day you should do just stick to the basic concept that fewer reps with increased weight will make you stronger and bulky, while a higher number of repetitions will your own weight will develop your endurance and muscular tone. So if you want to get stronger and bulkier, do fewer increased intensity pull ups by wearing a weighted vest or hang a weight to your ankles. If you are interested in greater endurance and carved body, go for a higher number of body weight reps. The pull up does indeed give you limitless options.

All in all, the pull up offers so many benefits that its a real shame not to consider including it in your workout routine. Stronger back and arms, stronger core or a finely toned physique whatever you are after, it is wise to include pull ups into your exercise routine. And you dont have to go strong at first allow yourself time to master the motion and then adjust your training depending on your fitness goals. Youll reap the pull-up benefits in no time!

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fitness tips

Stay Healthy And Active With These Fitness Tips

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Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.

Alternative sports can offer people good fitness options for people, alongside the more regular forms of exercise. Free-running is a sport that emphasizes full body fitness. Climbing, running, and general agility are main requirements to free-run as you run, climb, and jump across many obstacles. Not only are they fun, but they unleash your inner child's desire to run and jump over railings, off the beaten path of adulthood.

Ankle and Knee Stability - Exercises To Build Lower Leg Strength
Source: Flickr

If you want to reach your goals in terms of fitness, then you need to work backwards. You should pick a date of completion for your fitness goals and work backwards, listing off all the short-term goals in between. This way you look at your fitness goals as deadlines.

The best way to get children interested in fitness is to be a good example and by being involved with them as much as possible. Try taking an exercise class, playing tennis or hitting a baseball together. Not only will you both benefit from the increased activity, but it's a great way to maintain a close relationship.

To help you include exercise into a tight schedule, you should walk whenever possible. That could mean taking the stairs instead of the elevator at the office or parking at the back of a large lot to give you a brisk brief walk to the store. When it comes to working out, every little bit counts.

Add resistance training to your exercise plan. Resistance training helps build muscle. The more muscle you have in your body, the more quickly and efficiently you can burn calories. Resistance bands or light weights are good options for working out at home. You can also use your own body weight to provide resistance. Exercises, such as push-ups and squats, make your muscles bear the weight of your body and that builds strength.

After every workout, one thing you may want to do is take protein. This can be either in the form of a protein shake, a protein bar, or basically any meat product. This allows for your muscles to recover faster from your workout and overall make your muscles grow larger.

Decide to walk for 45 minutes a day instead of 30. Walking for 45 minutes has been scientifically proven by Duke University to result in fat and weight loss. This can equal up to 30 pounds of weight loss per year for just an added 15 minutes a day. For maximum weight loss, try walking up a hill instead of down.

Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.

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fitness tips

Learn About Different Strategies To Improve Your Fitness Level

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Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.

If you're just starting out with exercise, start out slow. Don't jump in head first and try to run five miles without having exercised before. You can wind up injuring yourself and doing more harm than good. Instead start with a short walk and slowly increase the length and the speed. Before you know it you'll be running five miles without any problems.

When rock or wall climbing, a great tip is to purchase shoes that fit your feet so tight that you can stand, however, you can not walk comfortably. Wearing shoes this tight will: give you the best control; and will help you use your legs in the most efficient way. Using your legs is crucial when climbing.

A great tip for optimizing your fitness is to wear a heart rate monitor when you work. With a quality heart rate monitor you can track your heart beat to see if you are getting the best workout for your goals. Many can be worn as watches so they are not a bother to workout in.

Work your stabilizers out first! Generally weights like dumbbells can tire your muscle stabilizers out first. A good work out plan uses dumbbells, then barbells, and then machines, simply based on how much the mechanism requires you to stabilize. Good balance and form are necessary for proper work out results and muscle development.

Your fitness program should include regular workouts with quality exercises. The length of the workout is not so important as what you do while you are working out. You should start at twenty minutes and gradually work your way up to an hour. You don't want to be exhausted when you work out or you will not get as much benefit from the exercises.

When you go to a vegetarian restaurant do not think that you have free reign over all of the options they present. Many of the foods at these types of restaurants are just as high in calories and saturated fats. This means you need to stay on guard about what you order.

There are three aspects to fitness that need to work in tandem in order to provide you with a healthy lifestyle. Each of these should be worked on and they are mental health, diet and exercise regimen. If you only work on one or two of these you will never reach your goals.

Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.

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Training Tips

Welcome to My . . . Bodyweight Workout

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All you need is your body and an empty space to do this quick and effective bodyweight workout from personal trainer Sydney Torabi.

The post Welcome to My . . . Bodyweight Workout appeared first on Under Armour.

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