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Pull ups are a great muscle building exercise. But there’s a reason why so few are able to accomplish this impressive feat of strength and unable to do enough reps to truly maximize the muscle building benefits of this exercise. In this video, I’ll explain why that is, how to improve your pull ups, and then give you a full pull up progression workout designed to quickly take you from 0, 2, 4, 8 — or wherever you’re at in your pull up journey — to 10 pull-ups in a row and beyond. Yes, this is essentially a tutorial covering “how to do pull ups” for beginners! Let’s begin by covering why pull ups are so difficult in the first place. First, with pull ups, whether you weigh 150 or 300 pounds, that’s the weight you’ll have to overcome with each rep. Second, pull ups are not just a back exercise. No matter how strong your bigger back muscles or biceps get, if you have weak links in the chain, it will limit you from improving your pull-ups. There are 3 steps to solving these. The first step is to change the way you train your pull ups for strength improvements. If you currently can’t do any pull-ups or can’t do more than 4 in a row, we will use 2 other exercises to quickly build your strength. The first exercise is the inverted rows. The second exercise that trains your body in a vertical manner (like the pull up) is the assisted negative pull ups. Once you’re able to do between 5 to 7 pull-ups in a row, that’s when you’re ready for your pull up progression. You’re going to do sets of anywhere between 2-5 reps (at least 2 reps away from your max effort). You’ll do a set, rest for 30-90 seconds, do another set, and repeat until you reach a total of 20 reps. The goal is to overtime comfortably reach a total of 30 reps. Next, get yourself a few resistance bands. Loop one around the top of a bar just like this and put your feet into it. The band will exert force upwards as long as you stand on it, effectively reducing the amount of resistance you need to overcome with each rep. Choose a band that enables you to do between 6-12 reps. So, once you get to 8-9 reps in a row yet can’t quite break through 10, you’ll simply use the same routine as the 5-7 group but with more difficulty. For the bodyweight pull-ups, add a 5lb weight either with a weight belt or a dumbbell between your feet. For the banded pull-ups, switch to a thinner band or take one foot out to lessen the support. The next step in how to improve your pull ups is to strengthen common weak links in the chain. The first is the core; to best replicate the intense demands placed on the core from pull-ups, we can use what’s known as a long lever rocking plank. The second is the lower traps; we’ll use scapular pull ups to train it. Here’s the game plan (i.e., THE pull ups workout program suitable for beginners). Reference your current pull up ability — and progress accordingly from there. 0-4 Pull-Ups: Inverted Row: 4 sets of 8-12 reps Negative Pull-Ups: 5 sets of 5 reps (progress to 5 second descents each rep) Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds) Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position) 5-7 Pull-Ups: Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total) Banded Pull-Ups: 3 sets of 6-12 reps Inverted Row: 3 sets of 8-12 reps Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds) Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position) 8-9 Pull-Ups: Weighted Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total) Banded Pull-Ups: 3 sets of 6-12 reps Inverted Row: 3 sets of 8-12 reps Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds) Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position) It can easily be used as a full back workout performed once a week, or if you train back twice a week, you can plop in a couple of the exercises into each day. As you use this plan, you’ll also want to re-test your max pull-ups every month and then move on to the next level as your strength improves. Even if you can’t do any pull ups right now, use this workout, stay consistent, and just like countless others have experienced from my past pull up videos, you’ll be blown away with just how quickly your pull ups increase. That’s the true power of science. And if you’re looking to apply this science-based approach to the rest of your training to make faster gains and build a body you’re proud of, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 DOWNLOAD FREE PULL UP WORKOUT PROGRAM PDF HERE: 🤍 Subscribe to my channel here: 🤍
To perform a picture perfect pullup, there are few things you need to keep in mind. This checklist will lay the foundation for proper pullup form, whether you are working on your first pullup or you’re trying to do even more pullups than you are doing now. In this video, I am going to give you details on the prerequisites. setup, and execution of the pullup, including one all-important caveat that will help to keep your shoulders healthy. Before you even jump up to the bar, there are a few prerequisites that are important to take note of. To start, it is important to strengthen your abs, as they help provide strength and stability throughout the exercise, but also train them while hanging from the bar. Secondly, you should work on strengthening your deadlift as well as you’re working on pulling strength that will transfer to the pullup. You should also note the importance of strong scapulae, as they are key in the execution of a pullup. You can do this by including straight arm pushdowns into your workouts. Finally, the last prerequisite is your bodyweight to strength ratio. Carrying excess weight / body fat will make the pullup incredibly difficult as you are pulling more weight. Next, is the setup of the pullup and that starts with your grip, elbow positioning, and what to do with your legs. The bar should be deep into your grip as to help avoid undo stress on the deep flexor tendons that can cause medial epicondylitis. However, a hook grip can be used sparingly in order to perform as many reps as possible, but is not ideal in the long term. You should be grabbing the bar just outside shoulder width as this will give you the optimal pulling position. Too narrow or too wide can cause the wrong muscles to take the brunt of the work, as well as limiting the number of pullups that you can do. Proper grip width is also related to elbow positioning, as too wide will also take the elbows away from the front of our body and more to the outside, instead of infront of your body (the ideal position). Your legs should be out in front of your body slightly, toes pointing down, quads flexed, glutes squeezed and abs flexed to plug any common energy leaks. When it’s time to execute the movement, make sure to squeeze the bar through the pinky and ring fingers as they are the weakest digits involved in the pullup. Make sure to look up at the bar on your ascent and don’t think of pulling your body off the floor and to the bar; think of pulling the bar to your body! The last point to remember on the execution is to “attack the bar” with your chest. This will open your back into thoracic extension which is important to scapular movement. For that all important caveat in the execution of the pullup, when you reach the bottom of the movement, don’t unpack your shoulders! Dead hang does NOT mean destabilize. Instead of allowing your shoulders to come up to ears when you hang from the bar, keep your shoulder blades down and back. This, in conjunction with thoracic extension (attack the bar with your chest) allows for stable but mobile scapular upward rotation and will help to keep your shoulders healthy. As you can tell, the pullup is not just as simple as grabbing the bar and hoisting yourself up. It’s not just what exercises you do, but how you do them, that matters the most. If want to be able to do more pullups or any other exercises without missing any of the all important details, be sure to click the link below and use the program selector to help find the program that matches your training goals right now. Put the science back in strength and witness your best results ever in the next 90 days. For more videos on pullups as well as other important exercise checklists, make sure to subscribe to our channel here on youtube using the link below and turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - 🤍 Subscribe To This Channel Here - 🤍
Follow along with Chris Heria as he shows you How To Do Your First Pull Up and Increase Your Reps. Learn new techniques and tips to get your first pull up and increase your reps fast and the most efficient way. GET THIS WORKOUT ON YOUR PHONE: 🤍 Get the Music in the video made by Chris Heria: 🤍 FOLLOW CHRIS HERIA IG: 🤍chrisheria 🤍 VLOG YT CHANNEL: 🤍 Take your training to the next level with a Heria weight vest: 🤍 Follow THENX on Instagram: 🤍thenx 🤍 Join our Events: 🤍 (currently updating) Heria Apparel here: 🤍 BECOME A THENX MEMBER: 🤍 DOWNLOAD THENX Iphone App: 🤍 DOWNLOAD ANDROID App: 🤍 SHOP THENX: 🤍 VIEW OUR EVENT CALENDAR: 🤍 THENX BLOG: 🤍 The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease. And it's all IN HERE 🤍
Pullups are generally one of the most difficult exercises to master. In fact, most individuals have yet to even achieve their first pull up. And for those who have, they’ll then often struggle to increase reps on pullups. Although you’ve probably already tried a few things to help increase pullup strength or achieve your first ever pull-up, the truth is that most people simply use the wrong approaches when it comes to how to improve pullups. In this video though, I’ll show you what research indicates are the most effective steps and routines to achieving your first pull-up and then how to increase pullups into the double digits in the fastest way possible. The first thing you need to do to increase reps on pullups is focus on strengthening the prime movers involved. The first exercise will be the scapular pull-ups, which targets the lower traps. For this, simply hang from a bar, relax your shoulders down and away from your ears, and then pull your body up without allowing your elbows to bend with a slight pause at the top. Next will be the kneeling lat pulldown, which primarily strengthens the lats and the core, as well as the biceps. Theoretically, this exercise provides the best strength transference to your pull-up given the similarly of both movements in terms of muscle activation patterns and is therefore essential that we include it here. Next, we’re going to use the inverted row to further increase pullup strength by strengthening the pulling strength of your lats, core, and arms but to also emphasize the mid-traps a little more. For this, simply hang from a bar with your legs extended on the ground and pull up until your chest just about reaches the bar. Then, you’ll want to progress this overtime by simply lowering the bar and/or elevating your feet to get your body more horizontal. To really improve pullups, we want to get some actual pull-up training in to neurologically get better at the movement itself. If you’re unable to do a pull-up or just can’t do very many, you’ll have to first use alternative exercises to accomplish this. And the first exercise we’ll use for this purpose is the banded pull-up, which I’d highly recommend incorporating since it’s the closest exercise to the pull-up itself. The second exercise will be the negative pull-ups. These help with strengthening the eccentric portion of the pull-up and to also just get you more comfortable with feeling what it’s like to control your bodyweight against gravity. You’ll want to try to work up to a 30 second descent, which will translate to huge strength gains in your actual pullups. To sum it all up for you, here’s the overall action plan designed to take you to your first pull-up, then to your first 10-12 pull-ups, and then to your first weighted pull-up and beyond: Step 1: Getting to 10-12 Pull-Ups Straight Perform & Progress The Following 2x/week: Scapular Pull-Ups: 3 sets of 10-15 reps Banded Pull-Ups: 3 sets of 6-12 reps Kneeling Lat Pulldowns: 3 sets of 10-15 reps Inverted Row: 3 sets of 8-12 reps (LOWER ANGLE OVERTIME) Pull-Up Negatives: 2-3 sets (WORK UP TO 30S DESCENT) *Add 2 “max pull-up” sets to the beginning of these workouts and also to 1-2 of your other weights workouts during the week Step 2: Progression Perform weighted pull-ups 2x/week (on one day, use a pull-up variation) for 3-4 sets of 6-10 reps. Start with 2.5-5lbs additional weight, then continue adding 2.5-5lbs more once you can successfully complete 3-4 sets of 10 reps with previous weight. Take a pull-ups “deload” or “easy” week after every 4 weeks. Hopefully you can see that by applying the right science and the proper steps into your weekly routine, you’ll be able to experience significantly faster results when it comes to how to increase pullups. And for a step-by-step science-based program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them overtime such that you can break through plateaus and pack on size and strength in the most effective way possible, then take the analysis quiz below to discover which approach is best for your body: 🤍 Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - Keep Quiet - 🤍 Subscribe to my channel here: 🤍
The smartest way to do pull ups for a wide back... Get my Back Hypertrophy Program 30% off this week only: ‣ 🤍 Watch more Technique Tuesday videos: ‣🤍 - Check out what my amazing sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: Instagram ‣ 🤍 Facebook ‣ 🤍 Twitter ‣ 🤍 Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: Scientific References: 🤍 🤍 If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library: ‣ 🤍 Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan! ‣ 🤍 Intro Music: ‣ Ryan Little: 🤍 Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Want to start doing your first set of pull ups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups in no time. This 22 day 0 to 5 workout for more pull-ups builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this workout progresses you through various exercises while demanding that you increase pull ups along the way. It consists of three weeks of testing and non-testing days that will quickly build up your back, grip and arms while helping you develop the strength to do your first set of pull ups. You won't be asking how to do a pull-up anymore after following these tips. The way these workouts are structured is by first establishing your max on an assistance exercise, the inverted row to failure in a single set. From here, you rest two minutes and attempt to perform a dead arm hang from a pull-up bar for as long as you possibly can. Day 1 starts with a test day. Complete a single set of max inverted rows to failure in good form. Rest 2 minutes and then complete a set of dead arm hangs for as long as you can hold. Take this max number of rows number as this will be used on subsequent non-testing days to be sure you are gauging your pullup strength progress the right way. On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific variation for the same number of reps that you did on your most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of volume over the next few weeks. The second half of the non-test day workouts require that you go back to performing inverted rows, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause. The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max inverted rows that you are able to achieve on the test day that precedes that block. We continue in this fashion until we reach day 21 of the 22 day workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again only this time we’re testing our pull ups! This is where the hard work starts to pay off and you should start doing your first set of full pull ups! Pullups are one of the best bodyweight back exercises you can do. The thing about them is that they can be quite discouraging when you don't have the strength to perform at least one rep. It isn't helpful to keep struggling to try and do pullups at home without a plan. Now, with this 22 day pullup workout, you have a step by step progression for getting not only your first rep of pullups but to get many more after that. You won't have to ask yourself ever again how to increase pullups if you follow this workout as instructed. It is not uncommon for those that follow the plan laid out here to go from 0 pullups to at least 3 and even 5 in just three weeks. Give this plan your all and you will be surprised at how easy pullups will become for you. This 3 week workout will progressively overload your back, introduce you to exercise variations that will build not just your back, grip and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com. Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - 🤍 Subscribe to this channel here - 🤍
Pull-Ups are an amazing exercise that not a lot of people truly master. In this video I dedicated 100 Days to it - to find out what this transformation will result in. There are plenty of exercise variations you can do but i focussed on the classic pull-up and the chin-up. I also went to the gym and accompanied my workout with mobility training and stretching. #pullups #calisthenics #transformation IG 🤍 hundreddays100 0:00 Current Form 0:48 The Workout Plan 1:50 Common Pull-Up Mistakes 2:17 My Max 3:05 Why recovery is key 3:43 First Changes 4:38 Adjustments 6:02 Transformation Results
Gymnastic Rings: 🤍 Don't feel embarrassed if you can't do pullups yet. You can build up with easier variations! After you hit the goals, you can move on to harder progressions. 1.) Wall Pullups - 3 Sets of 50 2.) Horizontal Pullups (Chest Height) - 3 Sets of 30 3.) Horizontal Pullups (Hip Height) - 3 Sets of 25 4.) Jackknife Pullups - 3 Sets of 20 5.) Full Pullups Legal Notice: Consult a physician before beginning any exercise program. This video does not replace a doctor's visit or physical therapy program. Tanktops, T-shirts, & More: 🤍 Donate: 🤍 Join our Discord community! 🤍 0:00 Introduction 0:08 Explanation! 0:52 Progressive Pullups 1:07 Stage 1: Wall Pullups 2:08 Stage 2: Horizontal Pullups (Chest Height) 2:42 Stage 3: Horizontal Pullups (Hip Height) 3:39 Stage 4: Jackknife Pullups 4:35 Jackknife Pull 4:40 Stage 4: Part Two 4:57 Half Pullups 5:08 Stage 5: Full Pullups 5:22 Grip 5:44 Hampton's Plans to Overtake the Universe 5:53 Gymnastic Rings 6:12 Outro - Free Fitness Routine: 🤍 Join our Discord community! 🤍 Shirts: 🤍 - Instagram: 🤍 YouTube: 🤍 FaceBook: 🤍 Twitter: 🤍 Twitch: 🤍 TikTok: 🤍 Tumblr: 🤍 Patreon: 🤍 Subreddit: 🤍 Linkedin: 🤍 All Other Links: 🤍
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How is your upper body looking? Missing the weights in the gym? We thought it was time to do something about it so we’ve chosen the simple exercise of the pull-up to help us. The plan is to do pull-ups every day for a month to see what happens to our pull-up ability, our strength, & our physique. Did we see any improvements? Useful Links Submit your Photo and Video to us 👉 🤍 Check out the GTN Shop 👉 🤍 How is your upper body looking? Missing the weights in the gym? Yes Mark, James and Heather are too. In fact they're concerned they might even start to lose all swimming capability with this long period out of the pool and away from the gym. We thought it was time to do something about this so we’ve chosen the simple exercise of the pull up to help us. The plan is to do pull-ups everyday for a month to see what happens to our pull up ability, our strength and our physique. Watch more on GTN... 📹 I Ran A Half Marathon Every Day & This Is What Happened! 👉 🤍 📹 Watch our Editor’s Choice Playlist 👉 🤍 📹 Watch our weekly show, The GTN Show 👉 🤍 Photos: © Triathlon / Getty Images 🎵 Music - licensed by Epidemic Sound / Artlist 🎵 15 South - Roy Edwin Williams 56 Special - Roy Edwin Williams Animals - Tigerblood Jewel Doing the Twist - OTE I'm Indestructible (Tigerblood Jewel Remix) (Instrumental Version) - OTE I've Had Enough (Instrumental Version) - Snake City IDWW - Chris Shorooi Lasers And Stuff - Tigerblood Jewel Marches - Tigerblood Jewel Press Send - Erik Fernholm Ready or Not - J.F. Gloss Trembling Heart - J.F. Gloss #gtn #triathlon #swimbikerun #swim #bike #run The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first-timers – and everyone in between! With the help of our former pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on: - How to swim, bike, and run faster with expert knowledge - Try our session ideas - Investigations into wide-ranging topics - The best triathlon bike tech and gear with pro-know-how - In-depth, entertaining features from the heart of the sport - Chat, opinion and interact with us across the channel and on social media! Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete! Welcome to the Global Triathlon Network. Thanks to our sponsors: Canyon bikes: 🤍 THEMAGIC5: 🤍 MET Helmets: 🤍 ON Running: 🤍 Orca: 🤍 Park Tool: 🤍 Precision Fuel & Hydration: 🤍 Selle Italia: 🤍 Trimtex: 🤍 Wahoo: 🤍 Zwift: 🤍 Watch our sister channels: Global Cycling Network - 🤍 GCN Tech - 🤍 GCN Racing - 🤍 GCN Italia - 🤍 GCN en Espanol - 🤍 GCN auf Deutsch - 🤍 GCN en Francais - 🤍 GCN Japan - 🤍 GCN Training - 🤍 Global Mountain Bike Network - 🤍 GMBN Tech - 🤍 Electric Mountain Bike Network - 🤍
The Proof does 50 pull ups and 100 push ups in under 5 minutes.But what about his form? Were his pull ups clean? Were his push ups clean? Let me know in the comment section below if you thought his reps were clean.And its Tax Season so he payed taxes but he still owes next time he's paying double.Subscribe to The Proof on YouTube 🤍 Follow The Proof on Instagram 🤍 And support his business 🤍 Subscribe: 🤍 Check out my top videos!: 🤍 Follow me on: Instagram: 🤍 #ThatsGoodMoney #pullups #pushups About That's Good Money: My name is George aka That's Good Money. I film videos of calisthenics practitioners doing workout routines, challenges and competitions. Follow the journeys of calisthenics practitioners, Scott Burnhard, BarNaturalPrez, RipRight and more as they build and push their bodies to the limit. The Proof does 50 Pull ups and 100 Push ups in under 5 Minutes | That's Good Money 🤍 That's Good Money 🤍
Ready to get your first pull up? Hollow body hold and scap pull ups are going to be your bread and butter. Follow this negative pull up progression. Chapters Intro 00:00 Hollow Body Hold 00:34 Scap Pull Ups 02:48 Negative Pull Ups 04:28 Pull Up Program 07:12 Accessories 10:42 Grip Strength 16:20 The Most important exercise - The Negative Pull-Up + PROGRAM - STEP 1: Test your max effort negative pull-up time - STEP 2: Multiply that score by 2 - STEP 3: for session one, perform that score x2, the next session, add 2 seconds. Continue adding 2 seconds every session, and retest in 4 weeks. Ready to start strength training, but don’t know where to begin? Check out my FREE program, Before the Barbell, that will take you from gym newbie to confident lifter in 8-weeks. ✦🤍 ✦ Join my program, Stronger by the Day, our group training program. I run this program with thousands of other members who are lifting to gain strength, lose body fat, and feel more confident in the gym and in their lives. This program includes in gym and at home programming for the times when you can’t make it to the gym. Join for only $9.99/mo: ✦ 🤍 ✦ Are you pregnant or recently postpartum? Your body’s changing, and your training plan should too. Join our strength training program, Plus +1 that is designed to help you feel confident, strong, safe, and knowledgeable in every phase of pregnancy (trying to conceive phase included) - both in the gym and at home. ✦ 🤍 ✦ • • • • • • • • • • • • • • • • • • • • • • • • • • • Looking for a supplement company that’s transparent and will never target you’re insecurities? Checkout my new company, Buff Chick Supplements for all your supplement needs. All of our products are third-party tested so that you know exactly what you’re getting. ✦ 🤍 ✦ • • • • • • • • • • • • • • • • • • • • • • • • • • • Connect with me more: INSTAGRAM ✦ 🤍 FACEBOOK ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • SHOP MY MERCH + EQUIPMENT ✦ 🤍 Glute Bands ✦ 🤍 Wrist Wraps ✦ 🤍 Lifting Belt ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • BUSINESS INQUIRIES: kat🤍megsquats.com • • • • • • • • • • • • • • • • • • • • • • • • • • •
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The pull-up is one of the most commonly performed, and misperformed, exercises in the gym. In this video, I’m going to show you how to never do them incorrectly again and give you the fixes for the 10 most common pullup mistakes. Whether you can do 10 pull-ups or more now or struggle to do one, you’ll find this incredibly helpful and I guarantee you will be doing more reps by the time the video is over. The first thing you need to be aware of is how you are gripping the bar. If you grip too narrow you will shift the focus of the movement from the stronger back muscles to the weaker muscles of the forearms. You want to make sure you are just outside of shoulder width with the hand placement for optimal performance on this exercise. That said, the brachioradialis and brachialis are muscles that are going to be contributing to the pullup and your ability to do the most reps possible so you are going to need to train them. You just don’t want them being the main drivers of the exercise. To supplement your back muscles in the exercise, be sure to include some cross body hammer curls as shown to increase the strength of the forearms and your overall strength on the pullup. Regarding the grip placement, it isn’t enough to just get the hand spacing down. You also want to be sure that you direct your pressure in the right way. Most people simply pull straight down on the bar or worse, they pull outwards because they’ve been told this will increase the activation of the lats. Both of these aren’t optimal. The best thing you can do is squeeze your hands inward towards each other and down at the same time. This will engage much more upper body muscle activation that will make your body feel as if it is floating up above the bar on every rep, instantly. Much of this has to do with plugging kinetic looseness (or energy leaks as I call them). You can take this even a step further by contracting other areas of your body that often get ignored during the exercise like your legs, ankles and core. Instead of dangling from the bar and letting your knees hang loosely, tighten you quads, point your feet down and really contract your core muscles and you will see an instant improvement in your ability to lift your body up over the bar. Now you don’t want to take these measures and then let it all loosen up when you get to the bottom of the rep. Most importantly, you do not want to get lax during the hanging portion of the pullup. This will place too much strain on the shoulders and is called unpacking. Instead, even though you want to get fully straightened at the elbows you want to keep your shoulder blades pulled down and back to create shoulder stability. This will allow for a lifetime of injury free pullups and more growth from the exercise. There are other biomechanical flaws that you will want to avoid with your pullups that I cover here but I also want to point out a couple of the programming issues that are often done incorrectly as well. For instance, you don’t want to always save your pullups for the end of your workout. Too often, because they are a bodyweight exercise, we save them for after we have already done our rows, deadlifts or pulldowns. You will never get the most out of the exercise when done in a fatigued state like this. Try moving them to the front of your workout and you will be surprised at how quickly you see gains just by making the switch. Finally, the exercise like any other, will respond to intensification techniques like drop sets and changes in the weight used during it. Use a band to accommodate your fatigue and get more total reps done in a workout - either as a drop set or as a simple lightening of the load as you would with any other traditional back exercise in your workout. If you’re looking for a program that will help you to do many more pullups while at the same time getting you in the best overall shape of your life, head to athleanx.com at the link below and follow the same step by step training that has created ripped athletic bodies for men and women of all ages and all levels of athleticism. For more videos on how to increase your pullups and proper pull-up form, be sure to subscribe to our channel here on youtube at the link below and make sure to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - 🤍 Subscribe to this channel here - 🤍
Ready for some pull-ups? I had a few questions about the type of pull-up variations I do as well as how to increase the number of reps you can do so I wanted to throw it all into one video. Couple of things to note. If you’re someone who can’t do any pull-ups and you’re following my advice on using bands to assist you at first then I would start with a close grip version. It will allow you to see progress faster since your lats are the prime movers. Let me know what kind of variations you do in the comments below and what video you want next! SONG: The Best Of Myself - Tigerblood Jewel Remix
Pull up is a great exercise to work out upper body. How to do pull ups properly? Are there any more benefits of pull-ups? What happens to your body when you do 10 pull-ups every day? 00:00 10 pull ups every day 00:19 Benefits of pull ups 00:50 What muscles do pull ups work 01:37 How to do pull ups with proper form 02:10 Pull ups advices for beginners 02:23 How to learn pull ups for beginners
Join Chris Heria as he shows you How To Do The Perfect Pull Up. The Pull up is one of the most important pulling fundamental exercises that will not only build your strength but will translate to harder pulling exercises like High Pull ups, Muscle ups, one arm pull ups and so much more. Find out How to start working out the best way for beginners with Chris Heria and the Heria Pro App. & for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store! Workout #1 GET THIS WORKOUT ON YOUR PHONE: 🤍 Workout #2 GET THIS WORKOUT ON YOUR PHONE: 🤍 Follow us: 🤍chrisheria 🤍 soundcloud: 🤍 Instagram: 🤍chrisheria 🤍weightvest 🤍heria.shop 🤍heriapro TIKTOK: 🤍chrisheria305 🤍 DOWNLOAD HERIA PRO APP to have Chris Heria as your trainer in your pocket.: 🤍 SHOP HERIA APPAREL: 🤍 JOIN OUR EVENTS: 🤍 (currently updating) BUY A HERIA WEIGHTVEST: 🤍 FOLLOW CHRIS HERIA MUSIC ON SOUNDCLOUD/SPOTIFY 🤍
This “cheat” derives from a powerful and athletic reversal of hip direction—like that of the clean and the snatch—and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. CrossFit® - Forging Elite Fitness® (🤍
No matter how many pull-ups you can do right now, you CAN do more pullups just by doing what I’m going to show you in this video. The key to performing this upper body exercise is to know how to be efficient in the movement and use all the muscles that you have at your disposal to get the job done. Here, I’m going to give you four pullup tips that will work for everyone watching, to do more pullups than you’re doing right now. This applies to those who can do 30 in a set, all the way to those that can’t even do one. The key is to start by realizing that the exercise has a built-in mechanism for getting anyone to perform it at the level they are capable of. The pullup has what I call, a built in mechanical drop set. This means, that you can either do the concentric part of the rep (pulling your body up to the bar), the holding part (keeping your chin above the bar), or the eccentric part (lowering your body down from the bar). The important element of this is that we are all stronger eccentrically than we are isometrically than we are concentrically. This is ironic since the part that most of us focus our efforts is on building our strength to pull. What we should be doing instead is focus on what we are good at. Focus on building your strength in lowering from the bar or holding yourself in a position either above or below the bar. This will carry over to your ability to pull up to the bar eventually. As you build your eccentric and isometric strength, your concentric pulling strength will follow along. The best part is that you can start focusing on doing this in your very next back workout or pull-up workout. The next thing we all can do to instantly increase the number of pullups we can do in a single set is to simply look at our body mechanics when doing the exercise. Are you creating what I call energy leaks during the movement. If so, do you know how to fix them? Start by looking at the lower body. Do not cross your legs behind you when doing the exercise if you struggle to do them right now. This will tend to create total body looseness that creates laxity in the body and allows a dissipation of the force that should be used to pull your body up to the bar. Instead, place the legs in front of you and lock our your knees by tightening your quads. Point your toes down to engage the posterior chain and calves. Squeeze your glutes as best you can and tighten up your abs. All of this will have the combined effect of creating more tightness through your body so that when you pull down through the hands and direct effort into the bar, it will efficiently transfer to lifting your body up rather than leak out through all of these areas that you are not focusing on. Speaking of the pulling of the hands down, these energy leaks apply to the upper body as well. Do you just pull straight down when you do pullups? If so, you may want to try this. Try to pull your hands inward towards each other and down at the same time. I realize that they will not travel towards each other since they are locked in place by the grip on the bar. But what this will do is engage the chest muscles as they are in the same position of the finish of an incline bench press. Once again, this creates more trunk rigidity. Add to this the engagement of the core muscles and you’ve plugged two more important and common energy leaks that will allow you to do more pullups guaranteed. Finally, are you not doing as many pull-ups right now as you’d like because you’re being undermined by a weak link in the kinetic chain that isn’t even your lats? You can fix this by varying your grip during the exercise. Taking a narrow overhand grip will engage more of the forearm muscles like the brachioradialis and brachialis. Going traditional width will hit more of the lats. Going super wide is going to engage the teres major which is known as a lat assistance muscle. If you are weak in any of these muscles then you will be held back from the number of reps you can do because the link in the chain is flawed. Don’t always focus on what you are good at when it comes to grip width. Switch it up and you’ll start to improve your weaknesses, and in doing so, unlock, your ability to do more reps right away. If you find these tips helpful and want to put the science back into all your workouts and exercises, be sure to visit athleanx.com via the link below and check out the full workout plans and meal plans. Start training like an athlete today and you’ll be amazed at what you can accomplish quickly with your training. For more videos on how to increase pullups and how to do your first pullup, be sure to remember to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published. Build ripped athletic muscle here - 🤍 Subscribe to this channel here - 🤍
In this video I discuss what I believe to be the best progressions for mastering the pull-up. I also share which ones helped me the most when I was learning the pull-up. After that I show a sample workout you could do to increase your pull-ups at any fitness level. ———————————————————————— My Online Shop! ⬇️ 🤍 My Pull-Up Bar⬇️ 🤍 My Parallettes Bars ⬇️ 🤍 Supplements I Use ⬇️ Creatine: 🤍 Whey Protein: 🤍 ———————————————————————— Level 1: 0 to 3 Pull-Ups Austrailian Pull-Ups: 4 sets of 12 reps Negative Pull-Ups: 5 sets of 5 reps (hold descent as long as possible) Scapular Pull-Ups: 3 sets of 15 reps Active Hang: 45 seconds or as long as possible Level 2: 4 to 7 Pull-Ups Pull-Ups: 3 Sets of Close to Failure Banded Pull-Ups or Chair Assisted: 3 sets of 12 reps Austrailian Pull-Ups: 3 sets of 12 reps Scapular Pull-Ups: 3 sets of 15 reps Hollow Body Hold: 3 sets 20-60 seconds Level 3: 8+ Pull-Ups Weighted Pull-Ups: 4 Sets of 5 Reps (aim to fail on your last rep) Banded Pull-Ups or Chair Assisted: 3 sets of 12 reps Austrailian Pull-Ups: 3 sets of 12 reps Scapular Pull-Ups: 3 sets of 15 reps Hollow Body Hold: 3 sets 20-60 seconds
Complete Guide for how to go from 0 to 10+ pullups Fast. If you're trying to improve your pull-up strength or you simply want to do more reps of pull-ups this video will help. The 5 steps outlined will help teach you how to do pull-ups even if you're a beginner. 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍 🔴 Best Budget Pull-Up Assistance Resistance Bands (Budget - Set of 3): 🤍 🟢 Complete Pull-Up Assistance Resistance Bands Set (Set of 5): 🤍 The pull-up is one of the best exercises for adding muscle mass to your back and arms. other than the pushup it's one of the most common exercises used to test overall upper body strength and getting stronger at pullups will improve your power output with almost all other upper body exercises. That's why it's used everywhere ranging from gymnastics to the army. however, the problem is that many people can't even complete just one full pullup, let alone perform multiple reps. That's why today I’m going to show you exactly how to do more reps of pulllups than you ever could before and as long as you follow the 5 simple steps that i'm about to go over you can even go from 0 to 10 pull-ups in a relatively short amount of time. first we have to cover some basics, because even though pullups look pretty straightforward there's some muscles that are highly involved in this movement that most people overlook. yes, of course it is important to strengthen your back and your biceps, however you probably don't know that if you have a weak core it'll be nearly impossible for you to do multiple reps of pullups. .this can be seen in a 2018 study where researchers looked at which muscles were most highly activated during the pull-up. And as expected, the biceps, lats, and the mid and lower traps were highly engaaged. But the big surprise was the fact that the rectus abdominis, also commonly referred to as the "six-pack muscle," was even more highly activated than the back or biceps. This was the case for all participants including the ones that could not do a total of ten pull-ups as well as those that could do more than ten pull-ups. (1) In terms of muscle activation, the researchers found that the abs were actually activated the most followed by the biceps, then the lats, and finally the traps. So, if you want to improve your pull-ups, it’s absolutely crucial to have a strong enough core, which brings us to our very first step, and that's to strengthen the muscles that make up your core in a way in which that strength can translate over to pullups. And what I mean is doing a bunch of crunches is not necessarily the best route to get stronger at pullups. You see your core primarily has a stabilizing function during the pull-up. That’s why, to maximize carry-over to the pull-up, it’s best to strengthen your abs in a static fashion, such as by doing planks or ab-wheel roll-outs. So right away I want to give you guys a progression model that you can use to build up the required core strength necessary for pullups. As long as you can hold each exercise for at least 60 seconds, you'll most likely have enough core strength to perform 10 pullups. First is the beginner version of a plank known as the kneeling plank. Here you'll place your elbows on the ground and hold a plank position except you'll be on your knees maintaining a straight line from your upper back to your hips to the back of your knees. Next is the kneeling side plank. here you'll lay on your side, with one elbow propping you up. Then stack both knees on top of eachother and raise your hips off the ground so that your bottom knee, hip, and shoulder are in a straight line and then just hold that position. After you're able to do 60 seconds of each of those you'll want to progress to a regular plank, which is going to look just like the plank on your knees except you're now going to be up on your toes maintaining a straight line from your heels to your upper back. Then we're going to do the same thing for the side plank, so we're going to come up off the knees and get up on our feet, holding the position in the same way. Once you can hold those for 60 seconds each you're going to progress by putting your feet up on a platform and performing a decline plank, which is done the same exact way as a regular plank except your feet are elevated. And finally you'll finish off with the Long-lever... References 1. Rectus abdominis is more active than even the back and biceps during a pull-up: 🤍 2. There's only a limited relationship between seated lat pull-down strength and pull up strength: 🤍 3. Core activation is significantly higher during kneeling lat pulldowns when compared to seated lat pull-downs, especially amongst people that can't do 10 pullups: 🤍
If you can't do a Pull Up or Chin Up yet, this plan will get you there. And if you can't do the Lowering ONly Progression, this simple rep & set scheme can be used on ANY Pull Up Progression (Inverted Row/bodyweight row, Lat Pulldowns, Or Banded or Assisted Pull Ups) to build your strength up! 💪📱TRY MY PROGRAMS FREE - 🤍 😍 The Most COMFORTABLE CLOTHING Ever - For Training & Daily Wear - Designed & Made by Me! - 🤍 What's my app, Ganbaru Method all about? I teach you how to build muscle, lose fat, move better and get stronger - Here's what's included - Over a dozen 12 week programs for beginners to advanced, males and females & over 50 extra workouts. All Programs are spaced across 3 completely different phases, to keep you progressing long term - Workout Log to track your progress - Full Exercise Library featuring over 200 video tutorials - Nutrition Calculator & Nutrition Tracker - Training Workshop Recordings from my Live Events around the world - Livestream Lectures on Lower Back Pain, Nutrition, Joint Health & Posture - Community group to interact with other members and myself for support
Can the average person do one strict pull-up? I took my pull-up bar to an American shopping mall to find out. Bison t-shirts are here!! 🤍 My second channel - 🤍 Want to do something good for your body each day? Try Immune Boost Daily! 🤍 I never leave the house without sunglasses and I ONLY wear ROKAs! Use code BISON at checkout for 20% off here: 🤍 I proudly wear Barbell Apparel when I workout! Use code BISON for 10% off everything at checkout 🤍 Need a quick boost of energy? Try Run Gum! 🤍 Joint the herd! Bison hoodies are available here: 🤍 Instagram: 🤍 TikTok: 🤍 Twitter: 🤍 Facebook: 🤍 Website: 🤍
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I’m going to share with you the most effective pull up progression routine to master the exercise. First we’ll cover the science behind the 5 key muscles that make mastering the pull up so difficult, then we’ll increase your pullup strength by going through the best exercises that’ll strengthen these muscles by about 56% faster than normal. By the end of this video, you’ll know exactly how to do a pull up, and also know the exact steps needed to get your pull ups from beginner, to novice, to master. Pull ups can be very difficult to master for two main reasons. First, they require a certain amount of strength in several key muscles (i.e., the core, the lats, the mid and lower traps, and the biceps) that tend to be weak. Second, they require your body to use these several muscles to work together. Your mid traps, lower traps and your core muscles have to keep your body stable while your lats and biceps pull your body up. To solve this, we’ll use a 4 step plan. Step 1 of your 4-step pull up progression routine: we’ll use 3 different pull-up variations to accelerate strength gains by about 56% (vs. only practicing it once per week). To further accelerate your strength gains by another 20% or so, we’ll perform these 3 variations with a method called daily undulating periodization. Variation 1 is the kneeling lat pulldown. Variation 2, negative pull ups, will be your “secret weapon” in gaining the strength you need. Variation 3, banded pull ups, when properly setup will be the closest thing to performing a standard pull-up. Here’s what your schedule should currently look like: Session 1: Kneeling Lat-Pulldown: 3 sets of 5 reps (heavy enough to slightly bring your knees off the ground Session 2: Negative Pull-ups: 5 sets of 1 rep (as slow as possible) Session 3: Banded Pull-ups: 3 sets of 4-8 reps In step 2, we’ll increase your pullup strength by adding 4 accessory movements. The first movement, activated hangs, will help with improving your grip strength and the endurance of your back and core muscles. The second movement (Australian pull ups) will be added to session 1 of your routine. This movement teaches your body how to control itself as you pull, and will continue to strengthen the important core and back muscles used in the pull-up. The third exercise is the lat pulldown help add more overall pulling volume to your routine. We’ll use an overhand wide grip in one of our weekly sessions and an underhand close grip in the other session. Your weekly pull up training should now look like this: Session 1 Activated Hangs: 3 x 10s Kneeling Pulldown: 3 x 5 Australian Pull-ups: 3 x 8-12 Session 2 Activated Hangs: 3 x 10s Negative Pull-ups: 5 x 1 Overhand Lat-Pulldown: 3 x 8-12 Session 3 Activated Hangs: 3 x 10s Banded Pull-ups: 3 x 4-8 Underhand Pulldown: 3 x 8-12 Now let’s go through how to build your strength in each of the exercises in your routine. For the kneeling lat pull-down, you primarily want to focus on increasing the weight. For the negative pull-ups, every week you’ll want to increase the time it takes you to descend from the top position. For your banded pull ups, start with a band that allows you to do 3 sets of 4 reps. Continue using this band until you can do 3 sets of 8 reps. One you can do that, drop to the next smaller band you have to make it more difficult. For your Australian pull-ups, you want to aim to do 3 sets of 10 reps. Once you can do that, you can make this harder by reducing the height of the bar. For your holds, simply attempt to increase the time you can hold. For the seated lat pulldowns, simply increase the weight every time you can successfully do 3 sets of 12 reps. First off, to use this routine for the best results, replace all of your current back training with these 3 weekly sessions and do them consistently. It would also be a good idea to reduce the number of sets you do by about 10-20% for your other upper body muscles. Then, after a week or two of this, before each of these 3 weekly sessions start your session by attempting to do a chin-up. Once you can do a few chin-ups in a row, you’ll likely not only know just how to do a pull up, but also have the strength needed to master your first solid pull up and can build from there. Within our Built With Science programs, we take care of all the guesswork in your routines by crafting a weekly program that caters to your specific body and fitness goals. To find out which of our programs are best suited for you, you can take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 Subscribe to my channel here: 🤍 Music by: 🤍 brettjanzenmusic🤍gmail.com
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What are the benefits of doing pull-ups every day? Pull-ups are considered advanced since it is one of the most challenging upper body exercises. Discover the top 13 benefits of doing pull-ups in your daily workout. 🙏Subscribe for more videos ➜ ➜ 🤍 🟢 Must Watch Videos: ▪ Doing 100 Squats Everyday Will Do Wonders for Your Body ➜ 🤍 ▪ Do Squats Every Day And Transform Your Whole Body For Good ➜ 🤍 ▪ 12 Reasons To Start Doing Squat Every Day ➜ 🤍 ▪ 10 Reasons Why You Need to Do Planks ➜ 🤍 ▪ What Will Happen If You Start Doing Push up Every Day ➜ 🤍 ✅ Strengthens Chest, Shoulders, Arms, and Core Regularly doing pull-ups improves muscle tone and definition. This effect is reinforced when combined with a balanced diet and full-body exercise regime. It targets many of the major muscles in the upper body. ✅ Strengthens Back Pull-ups are very effective at working and strengthening these four back muscles, namely: thoracic erector spinae (the three muscles that run along your thoracic spine), trapezius (located from your neck out to both shoulders), latissimus dorsi (the large upper back muscle that runs from the mid-back to under the armpit and shoulder blade), and infraspinatus (assists with shoulder extension and is located on the shoulder blade). Back strength is a vital part of fitness because it prevents injuries, keeps the body balanced, and improves overall functional strength. ✅ Improves Mental Health Strength training is also an excellent way to improve your mood and boost your mental health. Multiple studies conducted in 2010 linked strength training with improved cognitive function, reduced fatigue, improved self-esteem, reduced depression, and reduced anxiety symptoms. ✅ Improve Physical Health The Current Sports Medicine Reports concluded in August 2012 that regularly performing strength training may help reduce visceral fat and help you manage type 2 diabetes. ✅ Improve Bone Density Pull-ups have been known to increase bone density for centuries. This is because it loads bones while signaling them to lay down more mineral and cellular components for the bony matrix. ✅ Improve Markers of Health Regular strength training can improve various aspects of health in your daily lifestyle like lower blood pressure, better-controlled blood sugar level with insulin sensitivity, lower visceral fat and waist circumference, more regulated blood cholesterol and lipids levels, and better body composition. ✅ Improve Grip Strength Having good grip strength is especially important if you lift weights. Pull-ups help improve grip strength, which can help you have better performance in many other sports like bowling, tennis, golf, and rock climbing. ✅ Provides a Great Cardio Workout Even though pull-ups are essentially part of strength training, doing multiple sets of pull-ups with short pauses in between can boost the body's overall blood circulation and increase your heart rate. ✅ Improves Overall Body Strength and Fitness Levels This one is a no-brainer because you lift your entire body mass with the said movement when you are, executing a pull-up. ✅ Challenges your Muscles One driving force that keeps fitness fanatics pushing in the gyms is the desire to take on building challenges and achieve goals. While pull-ups are challenging, such tough moves can improve your overall fitness levels. ✅ Gives You a ‘V’-Shape Many men like to achieve what is called the V-shape. This physically aesthetic figure creates a profile of a broader back, bigger arms, and a narrower waist. ✅ Better Posture Again, since pull-ups mainly target the back muscles, this movement strengthens the back and reduces tightening, enabling you to look leaner, walk taller, and minimize your risk of back problems. ✅ Can Be Done Anywhere at Anytime Pull-ups are considered a versatile, functional strength exercise that delivers practical power that you can call upon even outside the gym. It saves you time during your workouts since you do not have to focus on separate muscle groups. ————— 💡DISCLAIMER: The information on this channel is not to replace the personalized diagnosis of a health specialist, or replace any medical treatment. Never stop consulting your doctor for the supervision of any disease. We are trying to provide perfect, valid, specific, detailed information. We have no licensed professionals, so make sure to consult your doctor in case you need it. PATREON ➜ ➜ 🤍 ————— ⏰TIMESTAMPS: 0:00 Intro ————— #horizonshealth #Fitness #PullUpBenefits 13 Benefits Of Doing Pull Ups Everyday That You Don’t Want To Miss
My Fitness App! - 🤍 - Here you can find all of my programs for increasing Pull Up numbers and becoming Super Strong! This video will 100% help you and teach you how to bring yourself from zero Pull Ups to 5 and beyond. I use these same principles even though I can already do 60 in a row!! Follow me on Insta! 🤍 Thanks for the support!!
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Today I set out to accomplish 1,000 pull-ups in a single hour. Did I do it? Did I fail? Am I a p*ssy? All these questions will be answered if you just watched the dang video! Be sure to leave me a challenge in the comments below and I’ll pick one depending on which sounds the best in the worst way ⬇️ Enjoy
Join Chris Heria as He shows you 10 Different Levels to Pull-Ups starting from the easiest Pull-Up Exercises that anyone can do to the hardest. Follow along as he explains How To Progress Faster through these Pull-Up Exercises for you to reach level 10. Find out How to start working out the best way for beginners with Chris Heria and the Heria Pro App. & for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store! GET THIS WORKOUT ON YOUR PHONE: 🤍 Follow us: 🤍chrisheria 🤍 soundcloud: 🤍 Instagram: 🤍chrisheria 🤍weightvest 🤍heria.shop 🤍heriapro DOWNLOAD HERIA PRO APP to have Chris Heria as your trainer in your pocket.: 🤍 SHOP HERIA APPAREL: 🤍 JOIN OUR EVENTS: 🤍 (currently updating) BUY A HERIA WEIGHTVEST: 🤍 FOLLOW CHRIS HERIA MUSIC ON SOUNDCLOUD/SPOTIFY 🤍 🤍 JOIN OUR EVENTS: 🤍 (currently updating) check out my main YOUTUBE CHANNEL AND SUBSCRIBE: 🤍
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Do you like doing pull-ups? Do you know the reason why it’s included in every top workout program? That’s because it’s effectiveness is top-notch. In fact, there are so many benefits of pull-ups, but weirdly enough, they aren’t acknowledged and recognized enough. Today’s video will change that. One of the reasons why it’s loved by many is that it targets muscles from various angles, and we will be talking more about that in a short while, so make sure to stick around. Without further ado, here are the top effects of doing at least 20 pull-ups every day to your body: 1. Helps you make progress easily and quickly With pull-ups, you can ensure that you’re constantly building endurance and strength. This is especially true if you perform at least 20 pull-ups every day. Your muscles are strengthened, allowing you to complete more reps regularly. Also, it’s important to consider the variety of exercises you perform to improve. For instance, some people like close-grip pull-ups more as it targets their biceps and lats the most while a wide grip makes their lats do all the work. 2. Increases your grip strength Building a strong grip and forearm strength is one of the struggles of many fitness enthusiasts. But if you wish to develop your strength when it comes to deadlifts and other pulling exercises, then pull-ups are a must. Pull-ups are a great way to strengthen your grip, while also building up the bigger muscle groups. 3. Easy on the joints Truth is, there are only a few exercises that you can perform every day without putting your joints and tendons at risk. And one of those is some bodyweight movements like pull-ups, push-ups, and chin-ups. But with pull-ups, your knees, midsection, and lower back don’t wear down. The only joints and tendons that are stimulated are those in the elbow and shoulder region. 4. Engages muscles from different angles Pull-ups are an extremely versatile exercise. There are lots of variations you can do to achieve whatever effects you want to your body by just changing the grip, the leg position, or the width between the hands and the bar. And since there are countless variations to suit your needs, it means you can do pull-ups every day and focus on something different. For instance, if you have sore lats, you can just change your grip and add strength to the middle region of your back muscles so you can still do pull-ups. 5. Improves explosiveness Other than boosting your physique and strength, doing 20 pull-ups every day also improves your explosiveness. Explosiveness is the ability to switch from inactivity to high-intensity engagement in just a snap. By doing pull-ups, you’re increasing your explosiveness, which results in a better clean and jerk, better snatch, and boosts your sports performance. Outside those five benefits we’ve mentioned, there are other good effects of pull-ups to one’s body, and these can be multiplied the more reps you do. If you know other effects, comment them below. You can also share your thoughts about this video. - ℹ️ Medical Disclaimer: 🤍
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Shati Is Fit Over 60 & Has Been Working Out For Over 40+ Years. Watch Full Video As He Teaches How To Do Push-ups & Pull-ups The Correct Way! Subscribe For More Content: 🤍 Follow Me On Ig: 🤍 The More You Grip The Less You Slip What’s up Fit World, my name is Cam & I will be bringing you workout Guides & Inspiration! I offer Workyou to live a healthier #Pullups #Pushups #Calisthenics
SBMG - Pull Up Game Strong ft. Diquenza (Prod. Diquenza & Dovgh) Spotify: 🤍 iTunes: 🤍 Deezer: 🤍 Apple Music: 🤍 Video & Productie: 50MM Grading: Nicolay Lima - Top Notch werd bekend met uitgaven van Nederlandse hiphop. Tegenwoordig geven we allerlei soorten muziek, films en boeken uit. Top Notch is marktleider van de Nederlandse hiphop en een van de meest succesvolle independent labels in zowel Nederland als België. Bekijk ook onze playlists: Populaire video’s: 🤍 De Jeugd van Tegenwoordig: 🤍 Ronnie Flex: 🤍 Lil Kleine: 🤍 Lijpe: 🤍 Cho: 🤍 Broederliefde: 🤍 SFB: 🤍 Kenny B: 🤍 Jayh: 🤍 Bokoesam: 🤍 Ares: 🤍 SBMG: 🤍 Fresku: 🤍 Sef: 🤍 TopNotchclassics: 🤍 🤍 🤍 🤍 🤍 🤍