Body Bar Fitness

How To Do Pull-Ups: Benefits, Correct Technique, And Variants?

Start Doing Pull-Ups

ull-ups are challenging exercises and that is what makes them more attractive and they are available to everyone if we prepare for it.
One of the most important points is that in order to lift the total weight of the body it is necessary to have strength in the muscles of the arm and those of the back.

Exercise

If you are looking for an exercise that improves your core, your back, and the strength of your arms in record time, do not hesitate: learn how to do pull-ups.

Pull-Ups

The pull-ups will undoubtedly bring a qualitative leap to your workouts and be one of the paradigms of functionality since there is nothing more functional than lifting your own body.

Motivation

It is indeed considered a demanding exercise. Still, we do not want it to be a barrier for you, so we have included a section on how to start introducing yourself to the world of pull-ups regardless of your level. We teach you how to do strict pull-ups.

What Are Chin-Ups?

The chin-ups are exercises that consist of lifting the body while it hangs from a bar. Through different grips of the hands, you start with your arms outstretched and, requesting the strength of your arms, back, and abdomen, your chin is brought to the height of the bar.

They belong to the group of self-loading exercises (in other words, exercises that use your body weight as load) with the characteristic that, in this case, the load is, in general, the total body weight, so a certain level and control are required of the muscles that are worked in the exercise.
We have often spoken of physical activity as an indispensable tool of the human being for its survival.

Benefits Of Pull-Ups

The chin-ups are an excellent strength exercise; it is complete and works one of the weak points of many users, the mobility of the shoulder girdle.

Because we spend many hours sitting in front of the computer in a static arm position, our shoulders become rigid, not mobile, and our shoulder blade neither moves easily nor can function as the powerful anchor of forces for which it was designed.

You get strong. Pull-ups are a highway to recovery and improvement of your muscle proportion. As we have commented during this exercise, you mobilize the weight of your body in each repetition, so your body has no choice but to get closer to the best version of itself to perform this exercise.

Doing pull-ups puts you squarely at a high level of fitness. You will see that many people in your environment are not able to perform a single repetition.

Work the core, improve your figure and the balance of your muscles. All in one, the back muscles are the least worked, and the chin-ups work almost entirely (see next section of muscles worked); it also stabilizes the trunk and requires abdominal strength, so after the chin-ups, you will see a toned body with more balanced musculature.

Improve your posture and reduce back pain. Due to the special care taken during the execution of this exercise, the back acquires a straight posture during each repetition, and the arms can be fully extended above your head. If you have a curved back, you will see how your posture improves, and lower back pain relieves as the vertebrae decompress.

Home Exercise Routine: How To Put Together My Routine?

The main advantage of doing an exercise routine at home is that it represents a great time saver.

One of the main limitations that we currently have when it comes to playing sports is time.

Getting home on time to pick up the gym bag, move around, do my hour-long routine on the treadmill, shower, and go home is often unaffordable. Training at home with optimized exercise routines will save you time and money without compromising your performance at all.

Be realistic about your exercise routine at home.

Motivation is important, but letting go can have a counterpoint. Start with a plan with an intensity that you are sure you can endure; you will always be in time to increase it.

Be clear about your goal.

If you want to have muscles like the models on television, the exercises, the loads, the repetitions, and the type of training routine will be different, for example, if you want to lose measurements in the waist or if you want to burn that stubborn fat that does not go away.

Time is the only thing we have, and knowing how to manage it is an art.

First, you have to assess the time I have, and I would like to invest, and after that time, how much time I realistically and consistently want to allocate to training without involving a great effort for me. The difference is subtle but key.

Adapt the space

You need to prepare the space to jump, throw yourself to the ground, and do push-ups.

Quiet, with about 2 square meters, you will have enough. If you want to anticipate the space you will need, you can review this article that describes the most common exercises you will use: a functional training guide.

Find allies to do your exercise routine at home.

Someone to challenge yourself with, such as who does more burpees or plank with side jumps or lasts longer in a plank challenge will not only make your home training routine even more entertaining, but it will also help you generate a double commitment with yourself and with your ally.…

Calisthenics Routines And Exercises To Do At Home

Calisthenics is part of functional training, and it is one of the training currents that we like the most because it requires a minimum of material and at the same time has great versatility and a variety of exercises without losing effectiveness.

Many calisthenics exercises represent the basic activities that have allowed us to survive as a species, such as jumping, hanging, and climbing, for example.

At the same time, it simultaneously mobilizes many muscle groups, something that, unlike gyms, allows:

  • Much more balanced muscle development
  • More transfer in your day-to-day activities
  • It makes it especially effective for developing other motor skills such as flexibility, agility, power, strength, coordination, balance, and endurance.

As in functional training, this means that you will be able to:

  • Better develop your reflexes
  • Develop motor skills

To greatly improve the strength of the muscles and condition the ligaments, tendons, and joints, reducing the possibility of injury.

Activate the core in most exercises by developing muscular stabilization systems (thanks to the fact that it does not work the muscles in isolation)

Improve body posture

Like many words related to sports and training, its origin comes from the Greek “kallos” and “ethnos,” which mean “beauty” and “strength,” because the objective of calisthenics exercises is not only to obtain a better physical figure but also that all movements are harmonious, precise and aesthetic.

The beauty of the fortress, that’s calisthenics.

Start small

Many people get frustrated because they cannot get to do the movements in bars and rings that are so attractive and give this physical activity a lot of beauty.

It is important not to set too high expectations initially because you are more likely to give up by not reaching that goal before your body is ready to reach it.

Most of your calisthenics training time is focused on preparing your body to reach the next level, and you mustn’t accelerate your progress.

Muscles tend to adapt much faster than joints and tendons, so you will be much more prone to injury if compensation is not adequate.

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