Calisthenics for Beginners by Grant Matthew

Author:Grant, Matthew
Language: eng
Format: epub
Published: 2020-11-26T16:00:00+00:00

2. Pull-Ups

This is one exercise move in calisthenics that many people want to be able to do, but so few can do. Whether it’s quitting too soon due to its difficulty, not getting the form down, or accepting that one simply can’t do it because of a lack of upper-body strength, there are many reasons why people fail to do it. However, it is an exercise that everybody who exercises wants to be able to do with ease. For men, it’s a proud feeling to be able to perform a few sets of it. For women, it’s another level of achievement in proving that they too can accomplish this upper-body strength move that has been considered a men’s exercise move for a long time. That’s because men tend to have more upper-body strength than women naturally, yet nothing is impossible with persistent training. The same goes for the men who believe they can’t do it. Pull-ups is a very discipline-oriented type of move. You have to practice it often, but also prepare your upper-body and core strength for it. It’s one of the best exercises to perform to achieve greater upper body strength and, with variations, core strength. It can literally give you that ripped look that you’ve always wanted. That’s how powerful it is, which is probably also why it’s so difficult to do.

To do pull-ups correctly and with ease. requires you to first start practicing beginner moves so that you can transition to the difficult exercise move that is pull-ups. When you perform it, you must pay attention to your body, not push yourself too hard, or neglect being mindful about the areas the pull-up allows you to work. If you are mindful, you will perform it slowly and with control. Apart from working your abdominal muscles, it also works your biceps, triceps, scapula, trap, pectoral, and lat muscles.

● How to do it: Indoor and outdoor pull-up bar

Beginner—To start, you can hang from the bar. You can purchase an indoor pull-up bar or visit an outdoor multi-gym in a park and use an elevated bar to do the same. This is referred to as the flexed arm hang, which is your starting position. Cross your ankles to prevent your legs from swinging and to create stability in your form. Since this exercise move is not focused on your legs, you will focus more on your upper-body and core to perform it correctly. If you can’t reach the bar easily, place a box or step below the bar to reach it more easily in the beginning. When your hands are placed on the bar, your palms should be facing forwards with the direction of your body. With your hands gripped, pull yourself up using your arms while moving your gaze slightly up to the bar.

As a beginner, you can start with half a pull-up, which only requires you to lift yourself to the point where your elbows are flexed. With progressing to a full pull-up, you can lift yourself higher to a position where your chin is above the bar.

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