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How To Do A Perfect Pull Up?

Pull Up

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A good pull up form is the best indication of upper body strength. Your arms and back need to do an extensive amount of work to lift your whole body, which is for what reason has the capacity to perform numerous reps is a compelling method to enhance not simply the obvious muscles — your back, arms, and lower arms — and can likewise help you building your core strength.

Truth be told, as an exercise physiologist and strength mentor, I must say that the pull up is the most underrated exercise to build your abs & every other muscle in your core section.

All of that sounds nice but there is one hindrance that it is a type of exercise gives a lot of people very much trouble whether you are doing pull-ups for years or you have just started doing the pull-ups. 

If you are finding it difficult to do pull-ups or struggling very much in doing pull-ups and you want to increase the number of pull-ups reps you do then you should read this article because I had shared some exercises or methods that can help in enhancing your upper body strength which will further help in increasing the number of reps of pull-ups you do.

After reading this article & doing the exercises which I have shared with you in this article you will surprise to see the improvement in yourself & you will also come to know the various exercises which can increase you pull ups quality & reps doing exercises other than pull up.

EVEN IF YOU HAVE A REALLY STRONG BACK, YOU CAN STRUGGLE WITH PULL-UPS IF YOU HAVE A WEAK CORE.

Tightening your core or being able to create tension in your torso area of the body is a main part of doing a successful pull up.

The shoulder blades of your both the shoulder’s are joint with your torso. A tight and stable core will give your arms something strong to pull. That’s why if you are struggling in doing pull-ups you must work on your core strength.

1. Hollow Body Hold

Hollow Body Holds

Firstly , lie on a floor and then lift your arms up as shown in the image. Keeping in mind your biceps are in line with your ears and your elbows should be straight.

Then cross your both the hands with each other and your both the ankles with each other. Then press your hands and ankles with each other to create tension in your core. 

Then lift both the hands and ankles simultaneously in a hollow body position as shown in the image.

Hold this position for 5-6 seconds or 3-4 breaths per rep maintaining as much as tension between your head to toe. You must do 5-6 reps per set. The more time you make tension the more will be the effect on your core.

 

2. Hollow Body Horizontal Pull-ups

Hollow Body Horizontal Pull Ups

In this exercise, you will need a long road or a broomstick. Hold the rod in both your hands as if it is a pull-up rod.

Then start with your arms straight and both the elbows locked out as you are hanging on a bar in a pull-up position. And then, while in a hollow position bent your elbow like a pull-up movement.  

The main goal here is to maintain the core strength while doing a pull-up arm movement & you must not forget to breathe simultaneously while doing the arm movement.

Hold this position and you must do at least 10 reps while breathing out when the bar comes towards your collarbone.

 

3. Stability Ball Rollouts

Stability Ball Rollouts

Stability Ball rollouts are one of the most effective exercises for increasing your core stiffness. There are two types of methods to do the stability ball rollouts. 

Choice #1: Try to keep your abs strained and press your hips forward, enabling your arms to reach out as you move. At that point pull back with your hips. This method will put more emphases on your abs and lower back while taking a portion of the work off of your shoulders

Choice #2: Follow the same form you did in choice #1, but in this utilize your lats to attempt and draw the ball back with your elbows to come back to the beginning position. In this form, the shoulder edge is changing, which implies the muscles that control the shoulders will be under a more prominent load.

Complete 5-10 reps of either alternative or both in case you’re somewhat crazy.

How to Build Strength on the Pull-up Bar

1. Bar Hang

Bar hang

You will find it difficult to do a dead hang from the bar due lack of grip strength. You must hang for atleast 30 seconds to increase your grip strength for doing a successful pull-up.

2. Hanging Shoulder Shrugs

Hanging Shoulder Shrugs

After doing hang bar exercise your next challenge is to do hanging shoulder shrugs. In this exercise you have to pull your shoulders down and tighten your ribs.  

Hold this position for 5 seconds for every rep, breathing out strongly with every compression.

3. Hanging Leg Raises

Hanging Leg Raises

In this exercise firstly you have to hang on a bar as shown in the image. Then you have to pull your legs up as shown in the above image. This exercise will help in increasing your core strength.

You must do 3 sets of 10 reps of leg raises in a day. You can also increase the number of sets or reps according to your strength.

Pull-up Training: Mastering the Movement

1. Flexed Arm Hang

Flex Arm Hang

The flexed arm hang is simple , and yet underestimated and also underutilized exercise that includes all the muscles in your back and arms firing hard.

In this exercise, you have to pull yourself up as you are doing a pull with the help of your hands but you don’t have come down, you just have to stay in that position. And also you have to keep your chest as close as you can with the bar.

You must hold yourself for at least 30 seconds and you have to do 5 repetitions.

 

2. Band Assisted Pull-ups

Band Assisted Pull-ups

After you have done the flexed arm hang exercise with perfection and good control then you should be ready to do pull-ups.

If you find it difficult to do a pull-up or struggles in doing a pull-up then you can ease your work by using exercising bands for assistance or support.

The more the band is thicker the more it provides support to you. So, in starting you should use thicker bands. And after some time you should use thinner bands. And afterward, you should try to do pull-ups without any band support.

 

Best Exercises To Make Your Wrist & Forearms Strong

Wrist Exercise

Why Should You Do Wrist Strengthening Exercises?

The muscles and ligaments in your forearms and hands not only help you move your hands in different directions but also prevent the wrist and forearms bones from being rubbed together. If your forearms and wrists muscles are weak, exercising a medium impact exercise can lead to injuries. As we all spend a lot of time on the computer, typing can strain our wrists too. Wrist strength is strictly required to lift weights to build strength in the upper body and toned arms, chest, and back.

1. Wrist Circles

Wrist Circles

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • Firstly you should sit or stand with your spine erect, your shoulders should be rolled back and you have to look forward.
  • Stretch your arms forward at a shoulder level and fold your hands to make a punch. 
  • Then keep your elbows straight as shown in the image and move your wrists in round motion clockwise and anti-clockwise.

Sets and Reps:-

3 sets of 10 reps in each direction.

2. Wrist Curl Exercise With Dumbells

Wrist Curl Exercise With Dumbbells

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • Firstly sit on a chair or a bench and keep your legs and shoulder width apart. Take dumbbells in both of your hands and then place both of your forearms on both of your thighs keeping in mind your palms will face upwards. 
  • And don’t put your wrists on your thighs. 
  • Then you have to curl your wrist upward and downward slowly.

Sets and Reps:-

 3 sets of 10 reps each.

3. Reverse Wrist Circle Exercise With Dumbells

Reverse Wrist Curl Exercise With Dumbbells

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • You have to sit on a chair or a bench and keep your legs and shoulders width apart.
  • Take a dumbbell in one of your hand lets say right hand and then put your forearm of right hand on the thigh of your right leg, keeping in mind your palm will face downwards.
  • Don’t put your wrist on your thighs. And keep your left arm on your left leg’s knee for support.
  • Then curl your wrist upwards and downwards slowly.
  • And, lastly do the same exercise with your left wrist.

Sets and Reps:-

3 sets of 10 reps each hand.

4. Resistance Band Wrist Flexion Exercise

Resistance Band Wrist Flexion Exercise

Objective – Extensors and wrist flexors

How To Do:-

  •  In this exercise you have to stand and wrap resistance tube band around your right handand step on the other end of the band with your right foot. 
  • Bend your elbow 90 degrees, being parallel to the floor as shown in the image, keeping in mind that your palm will face upward.
  • Then slowly move your hands upward and downwards.
  • Do the same exercise with your left hand.

Sets and Reps:-

2 sets of 10 reps in each hand.

5. Resistance Band Wrist Extensor Exercise

Resistance Band Wrist Extensor Exercise

Objective – Extensors and wrist flexors.

How To Do:-

  • In this exercise you have to stand and wrap resistance tube band around your right handed step on the other end of the band with your right foot.
  • Bend your elbow 90 degrees, being parallel to the floor as shown in the image, keeping in mind that your palm will face downward.
  • Then slowly move your hands upward and downwards.
  • Do the same exercise with your left hand.

Sets and reps:-

2 sets of 10 reps with each hand.

6. Dumbbell Radial Ulnar Deviation

Dumbbell Radial And Ulnar Deviation

Objective – Extensor and flexor carpi ulnaris and extensor and flexor carpi radialis.

How To Do:-

  • Firstly, you have to sit on a chair, then take a dumbbell in your right hand and raise the arm to your shoulder level, i.e parallel to the ground as shown in the image.
  • Put your left hand on your left thigh for the balancing.
  • Then move your wrist upward and downward slowly as shown in the image.
  • Do the same exercise with your left hand also.

Sets and reps:-  

2 sets of 10 reps with each hand.

7. Wrist Grip Exercise

Wrist Grip Strengthening Exercise
  • Objective – Extensors and wrist flexors.

How To Do:-

  • For doing this exercise you will need a hand gripping tool as shown in the image.
  • You have to squeeze the tool and release it again and again.
  • Do the same with both of your hands.

Sets and reps:-

2 sets of 10 reps with each hand.

Best Calf Strengthening Exercise

Best Calf Strengthening Exercises

If you want great looking calf muscles you must try these simple exercises . These simple exercises can help making your calf muscles strong . The calf muscles consist of two types of muscles:-

  1. The gastrocnemius muscle , which gives the muscle round shape like an oval shape.
  2. The soleus , which is the flatter one , longer muscle underneath the gastrocnemius and lower down your leg.

This means that you have to focus on strengthening these two types of muscles.

Calf Muscles
calf muscles

1. Double Leg Calf Raise:-

Double Leg Calf Raises
double leg calf raises

Double leg calf raises are one of the best calf-strengthening exercises. It uses the body weight to strengthen and tone gastrocnemius and soleus.

Starting Position:-

You have to stand near a wall for balance. Place your feet hip-width apart, and make sure your ankles, knees and hips are in vertical alignment to protect your joint. You have to make sure that your formation of doing the exercise is correct.

Action:-

Press down into the balls of both the feet to raise your body upward . You have to keep your abdominal muscles pulled in so that you move straight forward instead of moving your body forward and backward.

Variations:-

  1. Start standing on a stair, so your heels can drop lower than your toes. Keeping the balls of your feet on the stair, lower your heels as far as you can toward the floor. Then push your heels up as high as you can.
  2. Add weight to add intensity, repeat the exercise holding a dumbbell or other weight in one hand on a wall for balance.

2. Single Leg Calf Raises:-

Single Calf Raises
single leg calf raises

You can raise the effect of the calf raise by doing it one leg. By doing that you can strengthen your calf muscle even more.

Starting Position:-

Stand on one leg near a wall for balance with other leg bent behind you. You have to make sure that ankle, knee and hip of the leg you are working in a vertical alignment to project the joints.

Action:-

Press down into the ball of your foot to raise your body upward. Keep your abdominal muscles pulled in so you avoid shifting forward or backward.

Variations:-

  1. Start standing on a stair and keep the ball of your foot on the stair, let you heel drop down below the step. Then push up as high as you can.
  2. Add weight to increase intensity , hold a dumbbell or other weight in one hand. Place the other hand on the wall.

3. Seated calf raises:-

Seated Dumbbell Calf Raise
seated calf raises

You can do this exercise both at the gym or the home on a calf exercise machine. The exercise works on both gastrocnemius and soleus.

At Home

Starting Position:-

You have to sit on a solid chair with your feet flat on the floor. Keep your knees aligned directly over your feet. Do not let your knees turn in or out. Lean forward placing hands on thighs near knees pushing down to add resistance.

Action:-

Push slowly down into the balls of your feet to raise your heels as high as you can. Next, slowly lower your heels. Repeat.

At The Gym

Starting Position:-

Set yourself up in the calf press machine with the balls of your feet on the platform. This will let you lower your heels toward the floor. Undo machine’s safety latch and release the weight on to your calves.

Action:-

Drop your heels as far you can toward the floor to lower the weight, and then press into the balls of your feet to raise your heels as high as you can.

4. Calf Building Sports:-

Participating in calf building sports will help you a lot. Some calf building sports are as follows:-

  • Running
  • Walking
  • Hiking
  • Skipping
  • Cycling