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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| Full Body Workout (Intermediate Level) Day 42 |
Full Body Workout (Intermediate Level) Day 42
Exercise 1: Superman Push Ups (20 Reps)
- Bring your body in a usual push up posture with your arms straight and your hands on the ground
- Lift your whole body is lifted above the ground with the help of your hands and your feet
- Move your upper body in between your hands while still in a reclining position
- Pump up with the help of your hands and legs to jump and straighten your hands in the air for a split second or two
- Come back to the original push up position and repeat the whole exercise again
Exercise 2: Squat Jumps (20 Reps)
- Sit down in a usual squat posture with your hands behind your head and your knees parallel to your toes
- Once your back is completely straight while you are in a squat position then jump with your arms open as well as straight in the air
- Sit back down again in the squat posture and jump right up again
- Keep repeating until your reps are completed
Exercise 3: Grasshopper Jumps (20 Reps)
- Lie down with your stomach facing towards the ground and keep your arms folded inward
- Jump forward by taking the support of your feet as well as your hands
- Keep jumping until your reps are completed
Exercise 4: Cross Trainer (20 Reps)
If you have practiced cross trainers at the gym you can probably understand as well as begin with this exercise. If not, here is how you can do it:- Stand straight above the ground
- Keep your elbows bend and your hands towards your upper body
- Move your elbow towards the opposite side thigh and do the same with both of your leg as well as your hands
- Once you have done the same movement with both of your sides then a single rep will be completed
- Completed 20 reps and don't rest in between
Exercise 5: Horse Stance Kicks (20 Reps)
- Go down in usual squat posture but keep your hands either stretched straight in front of your shoulders or folded above your shoulders
- Lift to kick forward with one of your legs and then do the same with the other one too
- Once you have kick forward with both of your legs then a rep will be completed
- Complete 20 reps without any breaks
In case you wish to raise the intensity of this workout, then complete is 2 to 5 times as per your own physical capacity. For more information regarding this workout, do watch the below workout video: