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Pull-ups for girls - step by step instructions

It so happened physiologically that the upper body of women is much weaker than that of men, and some exercises are more difficult for girls than for guys. It is to such exercises that pulling up refers. Want to learn how to pull yourself up? We read the article, train and try until it works out. ;)

Personally, pulling me up is very difficult. And if its completely frank, its not given at all. I have strong enough arms and back, but at the same time I still hang on the horizontal bar as a flag on the flagpole in sheer calm. No matter how I tried, no matter how I tried to clutch my teeth at the air and pull myself up, nothing worked.

I asked my trainer for advice, and he said that the Testosterone cypionate - Anabolic Steroids - Abuse, Side Effects and Safety problem is most likely not in my physical form, but that I do not quite understand which muscles should be included and how to use them. Therefore, for starters, he advised me to practice on a special simulator for pull-ups. Feel the working muscles, understand the process, and then try to pull yourself up.

In addition, there are exercises that will prepare you for pulling up no worse.

Why do I need this and what can be useful for you? Well, firstly, I attribute this exercise to the category of those that someday can save my life (this also includes long jumps, running and the ability to balance). And secondly, a girl who knows how to pull herself up is cool. You can argue and win endlessly. ;)

During pull-ups, the cortex, quadriceps, gluteal muscles and, of course, the muscles of the upper body, including the latissimus dorsi and pectoralis major muscles, work.

A series of proposed exercises will strengthen each of these muscles and also teach the body how to use them properly. It is recommended to perform this set of exercises 2 times a week for 3-4 approaches.

So let's go!

Exercise number 1

pull up for girls

Stand in the position of the bar with emphasis on straight arms, shoulders are directly above the hands. Bend the right leg in the knee towards the right elbow, then return to the starting position and repeat the same with the left leg. Continue to alternate legs for 30-60 seconds.

Exercise number 2

pull-ups for girls

Lie on your stomach face down on an inclined bench, pick up a bodybar or a lightweight bar with a weight that is comfortable for you. Hands shoulder-width apart, palms extended How To Dose Steroid withdrawal For Massive Growth from you. Perform a craving for yourself, trying to reduce the shoulder blades, the elbows are laid back clearly. Return to starting position. During the traction, try to maximize the inclusion of back muscles. Perform 10-15 repetitions.

Exercise number 3

pull-ups for girls

Hook the expander tape onto the horizontal bar or other reliable support at the level of your waist, step back a little and become facing the support, legs slightly wider than shoulders. Hold the ends of the expander in your hands, palms look at each other. Extend your arms at chest level and do a squat, your hips should be parallel to the floor. Remaining in this position, pull your hands to your chest, moving your elbows Weight Loss Strength Training - Trainer Tips back, and stretch your arms again. Perform 10-15 repetitions.

Exercise number 4

pull-ups for girls

Hook the expander tape over the support over your head, perform a lunge squat: the left knee on the floor, the right leg rests on the floor about a step away from the left knee, the ends of the tape are clasped in the hands, arms are extended above the head. Bend your elbows, hands go down along the body. Then straighten your arms, returning to its original position. Perform 10-15 repetitions on one leg, then repeat the same on the other leg.

Exercise number 5

pull-ups for girls

Hang on the horizontal bar, holding back grip, arms shoulder-width apart. Begin to bend your knees, trying to pull them to your chest. It is advisable to find a horizontal bar of such a height that you can hang completely straight and without legs touching the floor. Perform 10-15 repetitions.

Video number 1

Video number 2

They say that the most difficult thing is the first pull-up, but as soon as you do it, a puzzle immediately develops in your head and you understand how it all works. And I'm going to check it out.

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Exercise number, 10-15 repetitions, Perform 10-15, Perform 10-15 repetitions