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Quem é do calor mas gosta de um friozinho de vez em quando.👆🏻☃️🇨🇦
2 hours ago568
Here are three exercises to help get your first pull up!
Note: you may not see a band here. Bands are super useful to train the full range of motion in a pull up and get you comfortable with the idea of pulling your full bodyweight up. I use bands alot however I always train the bodyweight strength aspects first. These will moreso build the strength necessary to pull your full bodyweight up over time.
The scap raise:
This exercise is necessary for your lats to activate and pull you up. No scap raise = no movement or pulling with your arms only instead of using your back muscles.
The Australian row:
Sometimes called the inverted row, this exercise is phenomenal for increasing strength in your back muscles without the full load of your Bodyweight under tension. It can be modified by bending your knees like shown in this video or by sticking out both feet and keeping your legs straight to make it harder.
This is by far one of the most effective ways to achieve a pull up. You take your back through the eccentric motion of the pull up as slow as possible building up time under tension, thereby strength, endurance and muscle mass, throughout the different phases of your pull.
Hope these tips help!
Leave a comment below with any questions and tag someone who needs this knowledge :). #projectRISE#trainwithmikemike#calisthenics#tutorial#pulluphelp#pullupexercises#pullups#fitness#movement
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