Pull-Up: How to Do Your First One? The pull-up is a great exercise for building back and arm muscles. It directly engages them whilst building strength and stamina. Moreover, the pull-up exercise is commonly performed by beginner and advanced-level athletes, especially in gymnastics, bodybuilding, and calisthenics. The pull-ups also help build hand strength and grip, which can prove beneficial for other exercises such as chin-ups, handwalks, handstands, human flags, etc., which are practiced mainly by calisthenics and gymnastics professionals. How to Do Your First Pull-Up? Dead Hangs The dead hang exercise requires you to hang from the pull-up bar with your feet hanging in the air without any support. You can either grab the pull-up bar by jumping from the ground, by jumping, or using a stepper, or by using other exercise equipment to reach the pull-up bar, hold it with your grip, and then, keeping your legs hanging in the air. Doing the dead hang exercise for one minute or more would...
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1. Run Like Hell!!! Like There is no Tomorrow!!!
This has been my moto for the past two months and I keep saying as well as doing it every second day. Yes, you read it right, I skip every alternate day, but when I train I do it hard. I have been running early morning or late nights in the park opposite to me. Moreover, initially I began with just 5 rounds a day, then moved to 10, then 15, and so on. It took me 30 minutes to 1 hour to cover the 10 round mark initially just because I had skipped running for a really long time. Now I can run 20 to 30 park rounds in the same time.
2. Drink Black Coffee/Green Tea with Lemon Juice
Initially, I began by squeezing a single lemon in hot water and drinking it early morning and late nights. I wouldn't advise the latter as it might lead to sleeplessness. Also, I have been drinking black coffee in moderation. Who is moderating me ? No one, except my own consciousness. This is absolutely true. Believe it or not, it has great benefits, that are written in various blogs all over the web. As I was saying, drinking loads of black coffee or expressos could be harmful. On the other hand, you can probably start with 1/2 lemon squeezed in 1 glass of water a day. Then move on to 2 glasses a day and then 3, and so on. Once you reach the 7th day, go in reverse order. Alternatively, keep drinking black coffee or green tea on alternate days &/or times.
3. Do Not Have Heavy Food
Before you go to sleep, try to avoid loading yourself with heavy food. I live in India and our mother love to serve us large quantities of food even at night. Avoid it during afternoon and at night. Work out some alternative for your food requirement. What alternative did I use ? I regularly ate bhurji or scrambled eggs made out of 2 egg along with 4 rotis or unleavened soft Indian flat round bread every single day except Saturdays & Sundays. The reason I did the same is because eggs provide protein and the Indian flat round soft bread/roti provides sufficient carbohydrates.Did I get tired or eating the same food everyday ? No. When you have a motive, you just need to focus on it and think that you never have a secondary choice.
4. Fruits
The method in which I used to each fruits could be harmful for some people, but is generally very useful. Before you go ahead and do this try to consult with your personal doctor/dieticians. Why am I scaring you ? When did I eat the fruits ? Well I know you feel frustrated with my concern, but I genuinely feel the same. I only ate fruits for lunch as well as breakfast and nothing else. Sometimes I only ate fruits for dinner only. Majorly, I ate black grapes and red apple on a daily basis for breakfast and lunch.
5. Eat/ Drink Your Protein
Lastly, I carried my protein shake everyday. It has 10 grams of protein in one scoop. How many did I put ? Well I am still using 3 scoops a day for one time. Moreover, my favorite time to drink my protein shake was probably either at 3 p.m. or after my morning/evening workout. Again I manipulated the same amount of protein on either of the timings, challenging my body. The results were amazing. Sometimes I replaced my protein shake with chicken and 4 rotis. Try eating the chicken by maximum 8 or 9.pm. so your body has enough time to adapt it. I did the same thing.
BE BRAVE, STAY FOCUSED AND STAY LEAN