Body by You

Author:Mark Lauren [Lauren, Mark]
Language: eng
Format: epub
ISBN: 978-0-345-52898-8
Publisher: Random House Publishing Group
Published: 2012-12-31T16:00:00+00:00

Need to take it down a notch? If you get to the point where you can’t control your descent, finish the set by assisting yourself on the way up and on the way down.

24. Assisted Pull-ups with 4-second unassisted negative and 1-second pauses

Without the assistance of your legs, hold your chin over the supporting surface for 1 second. The descent should take 4 seconds.

25. Pull-ups

Perform this exercise without the assistance of your legs and without pauses. Make sure that your chin clears the top and your arms are fully extended at the bottom.

Need to take it down a notch? If you get to the point where you can’t do any more unassisted Pull-ups, finish the set by assisting yourself on the way up and getting an unassisted descent.

Ready to kick it up a notch? Once you’ve conquered this exercise for all prescribed reps, you can continue to progress by adding pauses and/or 1 rep to each set. For example: 3 × 8 would become 3 × 9, and so on. You can also go to YouAreYourOwnGym.com for more-advanced progressions.

HOOYA!

If you can do a single perfect Pull-up, you’re in the top one percent of all women! My hat is off to you. Please make a quick stop by YouAreYourOwnGym.com to share your success with me and with others.

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