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...
 |
| Abs Workout | Abs Superset | Day 30 | Part 1 |
Abs Workout | Abs Superset | Day 30 | Part 1: It's yet another abs workout day, but I have got something special for you today. Usually, people all over the web do regular abs exercises only, but they never or rather hardly do abs superset. Abs are just like any other muscle in our body and we need to train them hard to get rock solid abs. So, let's begin with today's workout.
Abs Workout | Abs Superset | Day 30 | Part 1
So if we really want to add some rock solid abs to our body we need to do an intensive abs workout. Therefore, each exercise in today's session will be of 2 minutes (120 seconds) instead of the usual 60 seconds.
If you would just like to begin with the workout, then do watch this video:
Superset 1: Crunch to Reverse Crunch
Step 1: Lie down with your back facing the ground and keep your hands behind your head
Step 2: Keep your legs tucked and as close to you as possible
Step 3: Move your upper body up and look either straight and forward or straight and upward
Step 4: Go back down while keeping your hand behind your head. Now bring your legs towards your stomach and then back to their original position
Superset 2: Mountain Climbers To Cross Climbers
Step 1: Keep your body in straight plank posture instead of bending arms and being in regular plank position
Step 2: Bring one of your legs in between in your hands
Step 3: Bring the forward leg back to its original position and at the same time bring the other leg forward
Step 4: Do the above three steps with a slight difference. Instead of bringing the legs in between hands, bring the knee of one leg towards the opposite side leg.
Step 5: Bring the opposite side leg towards your opposite side elbow
Superset 3: Wide Leg Raises to Wide Leg Toe Touch
Step 1: Lie down with your back facing the ground and keep your legs wide apart
Step 2: Raise your wide legs up and down
Step 3: Once both of your legs are down, then sit up with your legs wide apart and touch toes of both of your legs with the same side hands
Superset 4: Leg Lifts To Lifted Leg Toe Touch
Step 1: Lie down with your back facing the ground and lift your legs straight
Step 2: Lift your legs vertically up with the help of your hands
Step 3: Bring your hip down and touch the toes of your legs with both of your hands
Superset 5: Plank to Wide Plank Jumps
Step 1: Lie down with your stomach facing the ground
Step 2: Bend your elbow and lift your body horizontally above the ground with the help of your arms and your feet
Step 3: Jump and keep your legs wide apart while being in a plank position
Step 4: Jump back to the original plank posture
Step 5: Keep repeating until the time limit elapses
Voila!! Your abs workout for the day is finished. Take adequate rest and diet to see visible abs in the next few days.