2023-11-10 05:19:33
Pull-ups are one of the hardest strength exercises. This consists of lift one’s own body weight suspended in the air until reaching and passing an elevated bar with one’s head. It is an exercise that requires a lot of strength in the arms, but also in the abdomen and back.
Doing it correctly is complicated but not impossible.. In this video, our personal trainer Víctor Téllez gives some tricks to train the pull-up step by step until you can do a complete one on the bar.
To execute it, in this variant, you will only need two rings, which you will use to go up and down but with your feet resting on the ground. There are other variants in which a rubber band that hooks to the feet is used, but it is a harder exercise to perform and more complicated.
The exercise step by step
Stand between the two rings and hold your hands. You have to stand right under them and with your feet supported. The objective is to work in isometry (without moving) using force with your hands and without pushing your legs. You have to stay in the pull-up position for between 10 and 20 seconds. Then you have to remain in a similar position but with your legs at 90 degrees, for the same time (10-20 seconds). The second exercise is to go up and down in a pull-up, reaching the top. Paying attention to the ass that doesn’t come out. When going down you should not touch your butt to the ground.
With this exercise you will be able to build the strength you need to do the complete and perfect pull-up with less effort. In addition, it will serve as training to enhance muscle mass in the shoulder, arm and back. Work for 8 weeks in 3 sessions a week and then you can move on to pull-ups.
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