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...
 |
| Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18 |
Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18: In today's workout session we will cover three major exercises which are only helpful in stretching but also very helpful in building stamina, strength and core muscles. Do take a printout of this session and switch on the timer before each exercise.
Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18
Exercise 1: In To Out Leg Circles [10 Minutes]
In this exercise, you need to focus on mid group and oblique muscles. However, during this exercise, you will also be able to build your stamina and strength. At the same time, you will also be stretching your leg muscles so that you can do side-splits easily. So here is how you can do this exercise:
Keep one of your legs behind the other leg and at a shoulder wide distance from each other. Bring the leg which is kept behind upwards in a circular motion and move it back to the original posture. This way you are actually rotating your legs clock-wise. Do this motion 5 minutes with one of your legs and then alternate the same motion with the other leg.
Exercise 2: Out-To-In Leg Circles [10 Minutes]
This exercise is similar to the previous exercise, but it has only a slight difference. Instead of rotating legs clockwise, you need to rotate your legs anti-clockwise. Keep one leg behind the other leg and keep both legs shoulder width apart from each other. Bring the leg which is back in a rotational upward motion from outward to inward side and bring it back to the original position. Alternate your legs and repeat the same exercise after 5 minutes.
Exercise 3: Butterfly's Workout [10 Minutes]
Sit down on the ground and join your feet together. Bring both of your folded legs as close to your body as possible. Flap both legs together up and down like butterfly's wings. This exercise will strengthen your backbone and back muscles, as well as stretch your leg muscles. Keep repeating the motion until the timer runs out.
Your workout for the day is finished. For more interesting workouts, do subscribe and follow this blog by dropping your email in the section below. Also, if you would like to understand more about this workout, you can watch the premier today at 5 p.m. (IST) on my youtube channel.