So, you’ve found yourself wanting to become fitter and set your mind on doing a pull-up, but once you go to try, you can’t do it. This is very common and nothing to be ashamed about, they are one of the hardest exercises to do.There are several ways one can get themselves on the road to doing one (or more!), let’s look at some tips for beginners.
Get Your Diet Under Control
Fitness and a healthy diet go hand in hand. To get yourself strong enough to do this exercise, you need the proper nutrition to build muscle! Besides, dropping a few pounds will help you in the long run, as you won’t have as much weight to pull upwards.Many athletes suggest the Paleo Diet, which can be easily adopted into your lifestyle. The best part about it is there are no restrictions on the amount or how often you are allowed eat. However, you are only supposed to eat things which you would have been able to obtain thousands of years ago, as a hunter gatherer. Fruits, vegetables, grass fed meats, etc. It’s a great, easy way to get you on the right track to a healthier life.
Focus on Your Back
The most important muscles in a chin-up are your back muscles and these are often the weakest, so begin exercises to strengthen these muscles. Complete beginners should invest in some dumbbells or resistance bands.
A simple google search will bring up dozens of exercises you can choose from. Or, if you already have some muscles on your back and feel as if you are capable, you can begin with the following workout:
- 5 static holds, rest for 1 min. in between each hold.
- 4 groups walking pull-ups, 10 in each. Then rest 1-2 mins. between every set.
- 4 groups wide grip pulses, 15 in each. Then rest for 1 min. between sets.
For a more varied or challenging workout, do/add the following:
- 2 sets push-ups, as many as possible. Take a break for a minute between sets.
- 2 sets dips, as many as possible. Stop for a minute between your sets.
Among the many workouts out there, this is one of the most effective, however you will need an actual bar to begin this workout. Anything from a fancy wall mounted rod to a removable doorway one will suffice. There are a variety of best pull-up bar to choose from, you will find one that fits your needs and lifestyle easily.
Don’t Over Do It
You may get caught up in the excitement of working out and want to do it every day, however, this will not benefit you at all. It will, in fact, harbor your progress because your muscles will not have time to recover and rebuild to become stronger. Shoot for working out 3-4 times a week on your back, shoulders and arms, or every other day.On the in between days feel free to focus on other parts of your body such as legs and abdominals as they are important in your overall fitness and strength as well! Everything works together. You will find bars that will allow additional exercises for these areas, such as the Sunny Health & Fitness Door Way Chin Up rod. With one like this, you won’t need to buy any extra equipment!
Mix It Up
It is so important to mix up your routine to avoid the dreaded plateau, prevent boredom and continuously challenge your muscles. It is suggested to switch regimens every 2 weeks. More often if you prefer.With all of the exercises out there, it will be simple to switch things up for yourself. Be sure to make it fun, or you will have a hard time sticking with it. Instead of just using dumbbells, consider rope or even rock climbing!The things you do don’t have to be traditional floor or gym work outs, they can be fun, outdoor activities as well! This goes for the rest of your body too. Swimming, hiking, playing sports, or even cleaning up the garage or yard can be a workout.
The only person holding you back is yourself and if you find you still aren’t motivated enough, find a friend that will do it with you. In this way, you’ll make it more fun and have someone to push and motivate you, as well as keep you accountable!It’s always nice to have someone who understands what you are going through, making life changes is hard. Having a buddy to exercise with allows you to vent and discuss what you’re struggling with along with your successes!Every day that you spend thinking about getting fit and not doing anything is a waste. You have the proper guidelines now, after reading this article. So, what are you waiting for? Get out there and start your journey to a better, stronger life!