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Captain Marvel Movie 2019

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The Best Tutorial On How To Do Your First Pull-Up Correctly

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Do you get embarrassed seeing guys in the gym doing endless pull-ups? Have you tried matching with them but failed to do even a single pull-up? I understand but there's nothing to be worried about. This article is at your rescue!

So, let's see a stepwise approach on how you can build your way to your 'first-ever pull-up':

1. Leg Assisted Pull-Up Machine (available at the gym)

How To Do Your First Pull-Up Correctly© YouTube

Believe me, half of your job is done. You just have to put in real work now. This machine works the opposite way - the heavier the weight in the stack, the easier it becomes to complete the Pull-up. Same way, the lighter the weight in the stack, the harder it becomes to the complete the pull-up.

Select a weight with which you can easily perform a pull-up. If you haven't done a single pull-up in your life, the most suitable weight would be the 3/4th of your bodyweight.

- E.g. If your weight is 80kgs, you can put the pin in the 50-60kg plate of the stack and experiment from there.

- Stand on the side platform and hold on the handles. 

- Place both your knees on the pads and pull yourself up.

- While pulling yourself up, your upper body & stomach needs to be tight and stable.

- Slowly lower yourself down.

- Complete around 8-10 controlled reps with this weight.

- In the coming workout session, decrease the weight with 1 plate (this will make your exercise harder) and perform the given reps.

- Continue decreasing the weight in the stack with every session, combined with sound nutrition plan and sleep.

- The day you perform strict 10 reps with 1/4th of your weight (with 20kgs in this example), you're ready for the most important day of your mission.

- The Final Day – Perform the unassisted pull-up. If you're not able to perform it. Take your money back!

2. Leg Assisted Pull-Up Machine (NOT available at the gym)

Even if you don't have an assisted pull-up machine in your gym, we're not leaving you disappointed. Follow the mentioned steps regularly and you'll be able to perform the pull-up soon. Here's a week-by-week plan for you:

Work on your grip strength – Dead Hangs:

- Jump on to the pull-up Bar and hang yourself with straight arms for around 5 seconds for 3 sets.

- You can use the bench if you struggle to reach the pull-up bar

- Do this every alternate after your normal workout is done.

- Increase the number of seconds with every session.

- This will increase your grip strength which is necessary to perform a pull-up.

3. Negative Only Pull Ups:

- Just like you did in Dead Hangs, hop on to the bar using a bench.

- Now resist coming down and try to hold yourself for the amount of time.

- Land on the bench, and continue the same cycle again.

- Do 5 reps for 3 sets on these. 

- Continue doing the same and increase the reps in every session.

- Do these in the next week of doing Dead Hangs.

4. Dead Holds:

- The setup has to be same as Dead Hangs & Negative only pull-ups.

- However, here you have to hold yourself at the top for 3-4 seconds.

- This will be difficult, however, you have to remember your end goal.

- Continue doing these for 5 reps of 3 sets on these.

- Do these in the following week of completing 'Negative only Pull-ups'.

5. Leg Assisted Pull Ups (without the machine):

How To Do Your First Pull-Up Correctly© Pixabay

- Set the barbell on the squat rack as shown in the picture.

- Don't feel shy in doing this. Remember your end goal. 

- Place your feet on the ground and hang on the barbell as shown.

- Pull yourself up and perform 8-10 reps for 3 sets of this. 

- If you feel that's easy, move your feet away from your body and perform the set.

- Progress to a level where your feet is farthest from your body and perform mentioned reps and sets.

6. The Final Day (conquer it!):

- The day for which you were working so hard week by week has arrived.

- Enter the gym, do some upper body warmups like Arm Swings. 

- You're ready to go!

-  the first pull-up of your life.

-  Thank me later. 

About the Author – Rachit Bir:

A strong believer of the no-nonsense approach when it comes to fitness, he has been fortunate enough to learn from the brightest minds in the industry. A supporter of KAIZEN - Continuous Improvement, he's on a mission to bust and improve the scammed Indian Fitness Industry. For fitness queries contact – www.instagram.com/birafit

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