Tips on how to make your first Pull-Up in 5 Easy Steps

By John Altman


Force is something you have to work . Even the strongest in the gym guys are always either develop or maintain effective they have. Pull-ups are the true measure of the strength of the upper body, but not many people know the simple steps to make your first pull-up . However, it is not so difficult , really, only clouds in different stages. With a little preparation, constant practice and the right approach, you can be on your way to completing your first pull-up . Here's how to do it in 5 easy steps .

The only equipment you need is a pull-up bar and a chair or exercise band . You can go all out and buy a solid pull-up bar in your garage or backyard , or you can get a bar of low cost door drawing - mounted inside your home. Each option works , and have had great success with both. The only other things needed are patience and perseverance . I know that this system works .

Here's how to successfully reach your goal of making your first pull-up simply by using these 5 simple steps :

Step 1 . During the first two weeks , just to keep the first position as long as possible. Try a couple every morning when you wake up and at night when I go home for the day. If you have time, do it as a day continues . Take a break at the weekend and again on Monday .

This first step is crucial because it build muscle in isometric contraction , and almost everyone can do at least a few seconds .. Make sure that the absence of negligence or bypass , because otherwise you will Conditions tissue connective and nervous system when you go to the next step.

Step 2 . Over the next two weeks, start your pull-up in the high position . Hold for 5 seconds and slowly let your body to the lower position. This important step will require your attention for some time , it will place a significant demand on the nervous system . Over the next two weeks to three or four sets of two representatives every other day . You can space the games all day - ending a little in the morning and the rest of the night, or the way you want. It is important to do every day so that your body has a day to recover .

Step 3 . During weeks three and four, you will do assisted pull -ups. You can do this by placing your feet on a chair behind you , or looping an exercise band around the drawbar up and down around his feet . If you have someone else to work , you also do assisted pull -ups partner to have crossed feet and stand by your partner or your partner have to push on his shoulders aid the sticking points . For this step for you to develop the full range of motion to complete actual body weight pull-ups . Another reason for this is just to get the muscles and nervous system used to move the body through movement of the pull-up . As in the previous phase, do three or four sets of two representatives every other day , and the workspace exposes all day or do them all at once in a single training session ..

Step 4 . For five weeks and six , continue with assisted pull -ups, but now adds more repetitions of the series. Now you want your working sets of five representatives for help series of pull-up . Continue three to four games per day every day apart. By this point in the training plan should be noticed how it is easier to pull up to the bar. I can not feel completely effortless , but you'll be surprised how quickly your body adapts and becomes able to do the job.

Step 5 . For seven weeks, you will start making games for a single pull-ups . Congratulations ! You just made your first pull- up! As you become stronger and more fit your body, you can begin adding your repetitions and sets to create various experiment with different hand positions . You will find that secret handshake is the easiest and overhand grip is the hardest . Neutral grip , palms facing each other in a bar neutral grip pull-up , is also a bit easier than pronation muscles and builds the middle of the upper back . Place hands close together in an overhand grip is ideal for building forearms . In addition, you can towel pull-ups, which are filled by placing a towel on the side bar pull-up and holding a hand towel instead of the bar. This is another way to build forearm and grip strength . Two towels with a towel in each hand is more difficult and advanced.

Have fun and keep working . Pull-ups are a great way to show their strength and are very impressive. Follow these tips on how to make your first pull-up in 5 easy steps .