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Pull-Up: How to Do Your First One?

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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 | Part 2 | Day 33

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Abs Workout | Abs Superset | Part 2 | Day 33

Abs Workout | Abs Superset | Part 2 | Day 33: Since your legs must be already tired from yesterdays leg workout session, so today I built a workout routine so that you don't tire your leg anymore. In today's workout session we will completely focus on building and toning your abs muscles. So, let's get started with it.

Abs Workout | Abs Superset | Part 2 | Day 33

Superset 1: Side To Side Toe Touch To Straight Arm Crunch (2 Minutes)

  • Lie down with your back facing the ground and tuck your legs towards your body
  • Keep your arms beside your upper body
  • Touch the same side toe with the same side palm and do it both sides

Superset 2: Leg Raises To Reverse Crunch (2 Minutes)

  • Lie down completely straight with your back facing the ground
  • Raise both of your legs up and then bring them back down
  • Tuck your legs towards your body and crunch them towards your stomach

Superset 3: Flutter To Side To Side Leg Movement (2 Minutes)

  • Lie down completely straight with your back facing the ground
  • Raise your legs in the air
  • Bring one of them up while keeping the other one in stationary position. Bring back the same leg to its original posture and raise the other leg.
  • Keep both of your legs straight in the air once you have finished doing flutters
  • Move both of your legs to either side and then to the opposite side while they are still in the air

Superset 4: Inward to Outward Leg Pull To Outward To Inward Leg Pull (1 Minute each direction)

  • Lie down straight with your stomach facing upward
  • Keep both of your legs straight in the air
  • Bring your legs inward by bending your knees and then push them in the outward direction
  • Once you have finished doing inward leg pulls, then move on to outward leg pull
  • Keep your legs tucked and bent towards your stomach 
  • Move your legs outward direction by bringing them completely straight and then bend them back inward towards their original posture 
  • Do a 1 minute set for both inward and outward leg pulls

Superset 5: Bicycle Crunches To Crunches

  • Lie down straight on the ground with your stomach facing upwards
  • Keep your hands behind your head
  • Bring one of your elbows towards the opposite side knee
  • Now bring the opposite side elbow towards your opposite side elbow
  • Keep your whole body on the ground once you have finished doing bicycle crunches
  • Tuck your knees as close to you as possible and keep your hands behind your head
  • Raise your upper body in either upward or forward direction and then lie back down, to begin with, another bicycle crunch
For more information regarding this workout, do watch the below workout video:




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