Pull ups are one of the best exercises for improving your upper body strength, but they can be difficult to do when you are just starting out.Even if the number is currently 0, you can get better at performing pull ups with some hard work and dedication.
Step 1: Warm up for a while.
Warming up will help you get your blood flowing.Walk or jog to warm up.You should do some stretching, like arm circles or arm swings.
Step 2: Arch your back by setting your shoulders.
Pull-ups can be hard for you, so it may be natural to "scrunch up" your body while performing them.The stress on your neck and back muscles can make the entire workout process harder.If you want to avoid this, keep your spine arched and push your shoulders back.
Step 3: You should use the muscles in your back.
Pull-ups may seem like the ultimate test of arm strength for those who don't know better.If not more so, your back muscles are equally important.To make your workout more effective, try to use the muscles on your back and around your armpits to pull yourself up.Try to strengthen your latissimus dorsi muscles.
Step 4: You should cross your legs while working out.
Try crossing your legs close to the ankle.This will make it easier to maintain proper form while exercising and will reduce some of the pressure in your arms.You can either bend your knees or keep them straight when crossing your legs.Either option will affect the routine, so choose wisely.
Step 5: Assist pull-ups if you are struggling.
The assisted pull-ups will allow you to perform the same basic motions you would for an ordinary pull up, but with a little help so you can more easily complete the exercise.These pull-ups are great for getting your form right before you attempt the real thing.Pull ups can be done using a pull-up machine.To support some of your weight, loop a resistance band around the bar and foot.A person is standing on a stool.Asking a partner to hold your feet while you work out.
Step 6: You can vary the pull up you do.
You can change between the different variations of the up-and-down pull-ups.The different styles use slightly different muscles so you may be better at 1 than the other.The standard style is to grab the bar with an overhand grip and keep your hands apart.Slowly, steady motions will bring your chest close to the bar.Make sure your palms face each other by grabbing 2 parallel bars that are between 1 and 2 ft (30 and 61 cm) apart.Pull yourself up until your chest is level with bars.Chin up style: grab a bar with an underhand grip and keep your hands apart.To bring your chin closer to the bar, slowly squeeze your bicep.
Step 7: Negative pull-ups are included in your routine.
The second half of a pull up is referred to as the negative pull-ups, and starts with your chin above the bar and your chest as close as possible.If you want to get ready for the real deal, use these as a warm-up exercise.You need to start at the "up" position every time.
Step 8: During each workout, aim to do 1 more pull up.
Remember how many pull-ups you did last time and aim to do at least 1 more this time.Push yourself and keep trying until you can no longer hold onto the bar.Setting a long-term pull-up goal for extra motivation will help you reach your individual workout goal.You don't need to measure your success in pull-ups.If you find yourself struggling, try to do another half or quarter pull up.
Step 9: Pull ups can be performed 2 to 3 times a week.
If you want to reach your pull up goals, dedication is the only way to go.The stronger you get, the more reps you'll be able to do.Try to do 3 or 4 sets of pull-ups a week.Take at least one day off between pull up sessions to give your arm and back muscles time to rest.Use this time to work on your core or lower body.
Step 10: Strengthening exercises for the back and arm.
Pull-ups use a lot of upper body muscles, so exercising each of those muscles individually can make your primary workout routine much easier.Lat pulldown: Sit at a pull-down machine, grab the bar with a shoulder-width grip, and slowly pull it down toward your collarbone.Keep your shoulders back and torso straight.The exercise will strengthen your lats and upper back.Bicep curls are when you hold a dumbbell with both hands and squeeze your bicep to move the weight up and down.Seated rows: Sit in front of a weighted rowing machine and bring the handlebars toward your waist using slow, even movements.The exercise will strengthen your back and lats.Lie on a bench with a dumbbell in each hand, then raise the dumbbells out to your sides and lower them back down.The exercise is great for deltoids.
Step 11: A wholesome diet is what you should eat.
If you want to get big, strong pull up muscles, you need to eat a balanced diet filled with lean and healthy fat.There are plenty of tasty, healthy, and muscle-building foods you can still eat despite the change of diet.Some examples include chicken breast, lean cuts of beef and pork, lentils, beans, milk, eggs, and fish.Whole wheat grains, bread, pasta, and bulgur are good for you.Some of the healthy fats are nuts, avocados, olives, tofu, and soy products.
Step 12: If you are overweight, do aerobic activities and eat less.
The heavier you are, the harder pull-ups will be.It can be hard to do a pull up if you have a lot of fat.Tracking your calories will help you eat less and exercise more to burn calories.
Step 13: Before and after each workout, get a full night's sleep.
It's hard to build strength if you don't get enough rest.Try to get between 7 and 9 hours of sleep each night, as your body needs rest both before and after strenuous workouts.Try to work out at least 3 hours before your normal sleep time, as working out right before bed can make it hard to fall asleep.