How to do pull-ups
The
keys are effort and focus. Since pull-ups
are among the most difficult exercises you will
do in the gym, this often discourages people,
and that's a shame since it's such a thorough
strength-building exercise. If weak arms
and gravity have got you down, try doing an
assisted pull-up on a machine that allows you to
lift a percentage of your bodyweight.
Here
is how you would perform this exercise.
1.
Grab hold of the chin bar with your hands
several inches wider apart than shoulder width.
2.
Keep your palms facing away from the body.
Lift your feet off the floor and cross your legs
at the ankles.
3.
Pull your body to the heavens and touch the
upper chest to the bar. (Most people try
to inch their chin over the top. By
focusing on your chest you ensure you really
work your back.)
4.
Pause briefly and return gradually (don't drop
down) to the initial starting position with your
arms fully extended to get a good stretch.
Don'ts
-Arch
your back as you lift your body.
-Swing
your legs or pull your knees up to help you
reach the bar.
-Drop
from the top position.
Do's
-Keep
your abdominals tight.
-Perform
all repetitions in a slow, controlled manner.
-Breathe,
breathe, breathe.
