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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| Progressive Back Workout At Home NO EQUIPMENT DAY 14 |
Progressive Back Workout At Home NO EQUIPMENT DAY 14: I promised you that we would be gradually progressing towards more interesting workouts. So here I am with a new and challenging workout. There are 12 continuous exercises in this workout which begin with 1 minute and end up with a limit of 5 minutes. Don't worry you won't get tired. Instead, you will be more than happy and really pumped up to do the next set. However, you just need to complete only 1 set of this workout. So let's begin with it.
Progressive Back Workout At Home NO EQUIPMENT DAY 14
Exercise 1: Hands and Legs Flutter
Lie down on the ground with your stomach facing toward the ground. Stretch your legs and hands straight in the air and flutter them up & down for 1 minute
Exercise 2: Back Hold
Rest on the ground with your stomach facing the ground. Lift and bend your legs towards your back and then hold them with both of your hands. Stay in this posture of 1 minute.
Exercise 3: Back Stretch
Keep your legs on the ground and lift your upper body with the help of your hand. Keep looking upwards without putting any strain on your neck. Be in this posture for 1-minute.
Exercise 4: Pushup
Bring your hands close to your chest and uplift them while slanting your body downwards. Now press your arms inward; touch your chest to the ground and then lift yourself back to the original posture. Do this exercise for 1 minute.
Exercise 5: Upper Back Raises/Mid Back Raises
Completely lie down on the ground and fold your hands together. Lift your upper body up and down for a period of 2-minutes. This will directly affect the mid or upper muscles of your back depending on the upward lift or movement you do.
Exercise 6: Lower Back Raises
This is just the opposite of the previous exercise. Raise your legs up and downward whilst keeping the rest of the body completely grounded. Do this for 2 minutes.
Exercise 7: Back Knives
If you know about ab knives then you can already relate as well as understand this exercise. Lie down on your stomach/chest and keep your legs in the air. Cross your legs across each other. Do this for 2-minutes. It will not build your abs, but it will definitely build your lower and mid back muscles.
Exercise 8: Back Fly's
Probably you can already understand this entire exercise judging by its name. So, lay down on the ground with your chest touching the ground and open your arms wide in the air. Flutter your arms up and down putting pressure only on your back muscles and not on your arms. Keep at it for 2-minutes.
Exercise 9: Incline and Decline Stretch/Back and Forth Stretch
Keep your legs straight above the ground and joint together. Put your arms in a declining position towards the ground and widely stretched so you can easily move in between your arms both back and forth. Dive between your arms staying in the same posture and then stretch upward. Crawl back in the same movement and come back to the original posture. Do this movement for 4-minutes.
Exercise 10: Bent Down Stretch
Bend your upper body and arms towards the ground while standing above the ground. Try to touch the ground with your palms or touch your toes with your hands/fingers. Stay in this posture for 4 minutes and then move on to the next exercise.
Exercise 11: Back Stretch
Overlap one of your legs over the other and bend your knees forward. Now sit down whilst keeping your hands straight and stretched. Dive ahead and look upward. Go back and forth in the same movement. Keep doing this exercise for 4 minutes and then proceed to the last exercise.
Exercise 12: Back Roll
This is the last and/or final exercise of the workout. You need to do this for 5 minutes and then your workout for the day is finished. So lie down on the ground and tuck your knees with your hands. Now, roll forward and backward without stopping before the timer.
Watch the below premier to understand more about each exercise: