Are you interested in building lean muscle mass? Trying to go for that lean yet muscular look? This is something that thousands of fitness enthusiasts seek in terms of a fitness goal and it's something that just about anyone pull up bar workouts attain given the right plan. In this article we are going to be focusing on pull ups and what they can bring to the table as far as gaining muscle mass and what type of muscle mass you will attain.
Pull Ups To Get BIG! What makes pull ups such a great workout is the fact that they workout several muscle groups. Furthermore, they target muscle groups that people are very interested in. These being the back muscle groups and the biceps. Of course, doing pull ups will build lean muscle mass in other areas of the body but they primarily target the biceps and lats. The lats, one of the biggest muscles in the body, is what will add that cut V shape to your physique. Essentially, by working out your back with pull ups you are working out your back in one of the best ways possible as you are lifting up you're entire body mass. And this means that you absolutely will see results with consistency. This also means that you will be chipping away at a great physique over time with just pull ups. This doesn't even take into account the biceps. The biceps are known as glamor muscle and for good reason. If you've got yourself a nice pair of biceps you'll have that "pop" going on that just about any guy working out the biceps is going for. And once again, pull ups work out the biceps in an extremely efficient manner. Just as with consistency bringing you a great physique in terms of your back muscles you will also attain great looking biceps over time. Making The Most Out Of Your Pull Ups There are certain things to keep in mind if doing pullups is something that you would like to work into your workout regime, or make it a stand out point thereof. First, you are going to need to get yourself some kind of workout or pull up bar in order to actually do the exercise. You could either buy yourself a workout bar online, as there are tons of great workout bar products available for pretty cheap, or you could utilize one at a gym you go to. Obviously, if you already have yourself a pull bar then you're ready and set. In terms of getting the most out of your exercises you should keep intensity and nutrition heavily in mind. There are your standard pull ups and then there are your wide grip pull ups. Wide grip ones are more difficult and thus will be doing more work on your muscle groups. Raising your intake of protein is also something you need to consider when it comes to a proper nutrition aligned with your pull up bar workouts regime. Protein is what will rebuild your muscles and create more muscle mass in general. You can do this by either eating protein rich foods or supplementing with a protein powder supplement. If you bear all of this in mind you will be well on your way to successful gains.
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Nervousness and anxiety are extremely normal in artistic exercise bar. Especially when it comes to the balance beam. By far, balance beam is the event that almost every gymnasts get the most nervous about. The thought of tumbling 4 feet over the ground on a 4 inch beam can be very scary. It doesn't matter how much experience you have, you will still get nervous when it's your turn to compete your balance beam routine. There are a few things you can do as a gymnast to eliminate anxiety and nervousness.
Cutting down you anxiety before you compete balance beam at a gymnastics meet is not something that comes easy. It takes a lot of practice! But in the end it is worth it. Competing a balance beam routine is way different then being at practice and performing it. You could do your balance beam routine in practice a thousand times and never get nervous and then go to a gymnastics meet and fall apart once you mount the beam. The question is, how can you eliminate your anxiety and nervousness at a gymnastics meet? You can eliminate nervousness by competing! But the problem is there is not enough meets in a season to get a lot of experience from. This means you need to create situations that will help you train and prepare for a gymnastics meet other than practice and competition. You can start by performing your exercise bar balance beam routine while there are loud progressive/cheerleading classes in the gym, or when a birthday party is going on. You can also try turning up music really loud while practicing your gymnastics beam routine. Invite friends and family to watch and encourage them to talk and cheer while you are on the beam. While all this is going on you need to try to focus and tune everything out. Another good way to practice is to go to as many small/fun gymnastics meets as possible. Just remember if you fall off beam your anxiety level will rise, this is not a good thing. So don't rush it, take a deep breath and even a short pause if needed. It is better to get a small deduction for going over time or for pausing in your routine than to receive a deduction for a fall. Plus once you fall it is much harder to get back up and finish without letting your anxiety get the best of you. The hardest thing about beam isn't the gymnastics dance, skills, turns, jumps, or leaps that are in the routine, it is the mental inclinations the exercise barhave. The main reason girls shake on beam and get so nervous is because they are head cases. This is by far the hardest thing to get over! The only things that can help with mental inclinations is practice, practice, practice. A free standing bar provides a great way to perform pull ups in the comfort of your home. These devices are great if you can find a high quality one. However, there are many on the market that are sub par in design and usability. Some are cheap made and so shaky that they may seem dangerous to use and can cause injury or just a miserable workout experience. This article will outline some of the most important things to look for when you decide to purchase one of these for your home workout area.
The first thing you'll want to look at is the design of the pull up bar. This is an extremely important part of the process since you'll want to make sure it is structurally sound enough to hold your weight. You'll want to make sure the frame is made of solid steel but more importantly, you'll want to make sure it is designed in a way that won't allow the pull up bar to wobble while you are using it. Obviously, you'll want to determine the stability of it by making sure it provides proper footing and balance while using it. You can typically try them out if you are buying one in a store but you'll simply have to use common sense and read user reviews when looking online. The next thing you'll want to ensure is that the bar itself is comfortable and will provide various hand position options. I suggest you stay away from those straight bars that provide no relief for your wrist while you are using them. If you have ever used one, you probably know what I mean by this. If not, just opt for one that has bent ends on it because these will make for a more comfortable experience. It is also important to ensure the padding on the bar is high quality and not to squishy while using it. The last thing you'll want to look at is the overall dimensions of the unit you are interested in. Many people buy one and get it home only to realize that it won't fit in the section of their home that they had originally planned. Simply measure out a space in your home, write it down and take those measurements with you. The measurements are usually always written on the box or the sales display at the store. If you are shopping online, you can typically find this information quite easy. A free standing bar can make a great addition to your home gym and if you're on a workout program that requires you to do chin-ups or pull-ups, you'll love this option. They are sturdier than the kind that attach to your doorway and make a better long term solution. Just make sure you do your homework before you make the final decision on the one you'll buy. Buying the right one for your needs is very important in determining how much it will be used. Get it right the first time and you'll have a pleasant experience but if not, you'll regret your purchase Remember holding your breath watching a Warm Blood or Thoroughbred horse in full flight, stretching its every muscle and sinew to clear a high and wide fence. Remember marveling at the grace and flexibility of an Hanoveran Stallion executing dressage. Your horse too can do these and more. You just need to teach it a few gymnastics bars for home exercises.
Gymnastic exercises have been known to impart degrees of suppleness and flexibility in breeds of horses, hitherto not famed for these qualities. Gymnastic routines also improve jump position, centeredness, balance, strength especially in the horse's backs, shoulders, and hindquarters, and feel. They are preferred by both basic and experienced riders to develop agility and coordination. Gymnastic exercises, by engaging a different set of muscles, are also proven to counter the crippling effects of overuse syndrome in horses, doing mostly dressage, trail riding, and reining work in shows. A gymnastic jumping exercise is anything that is not akin to a typical course. You may however, insert two or more gymnastic exercises into a "mini-course." These exercises combine a series of ground poles and jumps. They are not more than two strides apart than that used in a conventional jump training schedule. They can be set up in varied ways with varying degrees of complexity: differing number of jumps, verticals, oxers, ground lines, and bounces. When you are setting up gymnastics bars for home exercises, it is important that you keep in mind the stride distance between jumps. If you wish to create a normal jump line wherein you will just canter in and out, the average stride of the canter should be 12'. You have to also keep 4' each for landing and taking off. This is the basic measurement, and you may adjust according to your horse's stride. A favorite gymnastic exercise of many show jumping maestros is a ground line, a cross rail, a stride to a vertical, and finishing off with a bounce. You may start off with a cross rail and trot in and canter out, which is a conventional starting for any gymnastic exercise. Then you can add a vertical stride, then some height to the cross rail, and then add a third jump; all of course, depending upon the comfort level of your horse. Cavaletti are integral to many a show jumping gymnastic routine. Bert de Nemethy, the equestrian legend, popularized the classic cavaletti. De Nemethy used to train jumpers on the flat and over fences. He then thought of introducing some variety and novelty in the routine and brought in low rails attached to X-shaped wooden planks at each end. Whatever exercise you are designing, remember to build it up one obstacle at a time, so that your horse is comfortable and has time to adjust to the varieties in the routine. Gymnastic exercises are a fun way to challenge the abilities of your gymnastics bars for home. All horses are not born physically and athletically equal. But with gymnastic exercises, you can have your horse match and also challenge the quickness and strength of a stronger and more coordinated counterpart. R There are many exercises that can help you gain those inches in height and most of them do not require too much effort to start out.
Pay heed to these tips and exercise seriously if you are serious about getting taller. Stretch your spine. You should do front and side crunches regularly. In addition to flattening your stomach and giving you 6 pack abs, it will also stretch out your spinal column and this will help in increasing your height. Toe touches will also help in a similar manner and these exercises are quite easy to do but only if you do pull up bar door them without any jerks. Hit the road or make a splash. You should sprint or cycle your way to great heights. Swimming too is an excellent exercise that can help burn away stubborn fat while stretching out your limbs. Sprinting, swimming and cycling will compel you to stretch out your hands and legs, and this will help you to increase your height even while losing fat and becoming fit at the same time. Defy gravity by hanging from your fingers and ankles. You can also try hanging from your fingers on any horizontal bar in your gym. On the other hand, hanging by your ankles while lying with your head on the lower side on an inclined bench too will help defy gravity and pull your spine and limbs apart safely. These should be done under the supervision of your gym instructor and only for the time specified. Play games. Games such as tennis, baseball and basketball will require you to twist and stretch out your spine. This will result in your lumbar cartilages stretching out and thus resulting in a pull up bar door you. By playing these games regularly you will not only increase your height but also get proficiency in such games and this will help boost your confidence too. Aging is the one thing that every individual has to go through at one point of their life. No one can stay young, because the Fountain of Youth has yet to be discovered (even though Captain Jack Sparrow did find it and destroyed it) and our bodies are composed of cellular materials which degrade as one ages.
It is a common characteristic to see people having wrinkles, fine lines around the eyes and skin sagging around the arms and the thighs. As one ages, the muscles lose their ability to repair and rebuild themselves quickly as they used to. According to research, aging contributes to poor muscle endurance and recovery. To stay in shape, it is important to exercise. This is because longer periods of atrophy are known to be more challenging when it comes to overcoming them. As an individual, you need to know that older muscles do not respond well to sudden bouts of pull up bar exercises so you have to take steps to build endurance. Below are 3 exercises that help to build muscle endurance for the elderly. Abdominal crunch To perform this exercise, start by lying flat on your back with your legs bent around the knees and the feet on the floor. You can place an exercise mat on the floor to provide support when you lie down. Proceed by placing your hands around the ears and make sure your elbows and shoulder joints are aligned when making movement. Curl your upper body slowly towards the ceiling until your rib cage is off the floor. The reason for this is to allow your body to form a large "C" shape as your chest will be brought closer to your knees. Remember to keep your lower back on the floor in order to increase endurance. Repeat the exercises two to three times in a set of 15 to 20 reps. Pelvic Tilts The pelvic area is most affected when one ages and with this exercise, you can be able to build muscle endurance. To perform the exercise, lie on your back and have your legs bent while your feet are flat on the floor. Pull your belly button inward (toward your spine) until you are able to experience tightness around the abdominal muscles. Shift your pelvis upwards until your lower back experiences a slight pressure as it acts as a pivot for your upper body. Remember, your butt should not lift of the floor. Once you have done this, lower your pelvis back to the floor. The exercise helps to work on the lower part of the abdominal muscles finally strengthening them. Abdominal Twist Remember the twist dance back in the early sixties which you pull up bar performed while on your feet with your girlfriend/soon-to-be wife; now you will have to invoke the similar moves but when sitting and with your shoulders. You need to have an arm-less chair for this exercise. Sit with your back straight, your hands and elbows at the center part of the torso. Twist your shoulder to the right and the left but not your arms. Repeat two sets of 15 repetitions. Ever since I was born I was small. All through elementary school, I was above average height, but still small. At 12 I started lifting a little and my chest began to grow a little, but I was still small. It was until age 15 a friend of mine showed me how to do some body-weight pull-up bar exercises and my arms grew a little, but they were still only 13 inches. At age 15-18, they were maybe 14 inches. For the next six years I think my arms increased about only 2 inches.
I wasn't in any Gym, but nearly every day I would do body-weight exercises and gradually increase my reps. However, at that point, I had above average arms, but they were no where near to where I wanted them to be. Then in my 26th year, I learned about the pull-up bar. My cousin was moving to another province and I was helping him to move. He had a pull-up bar there and asked if anybody wanted it. One of the other helpers said he wanted it but that couldn't happen, I took the pull-up bar and immediately put it in my car. What happened next was magic. I brought that pull-up bar home and immediately went to work on it. Day after day or night after night, I worked at it and gradually built up my strength until I was over 100 reps per session, then 200, then 500+. My strength increased incredibly and with strength, so did my size. Everywhere I go, people would see me and make some kind of comment. "Do you take steroids?" "What do you eat?" "What kind of exercises do you do?" I even joined my first Gym a few years ago and to do this day, people admire my physique and what I can do in the gym. Now, it is almost a daily routine for somebody who I don't know to come up to me and say hello or even ask me how to do a certain exercise. And I think that this is all because of the muscle that I've gained using the pull-up bar. Now I don't have the biggest arms in the world, but I sure am noticed anywhere in the world partly because of them. The last instance being on a resort in Jamaica wearing a tank top trying to enter into a buffet before being stopped by a waiter proclaiming that, " no guns are allowed in the buffet." Or even the next day on my way to that same buffet being stopped by three women who crowned me as "the best looking man on the resort", while my wife was standing next to me. This is just my story, but I know it can also work for you, because doing pull-ups on the bar is scientifically proven to raise your testosterone level. And we all know what testosterone does to muscle, it builds it. So if you are lacking in your upper body and need a big boost that will begin to get you noticed. Start doing pull-ups and do a lot of them. Until next time! Working out at home has many advantages over working out in the gym. The first and most obvious of these is the fact that it enables you to workout much more quickly and without having to go outside and face the cold. This means that if you struggle to find motivation that it becomes a lot easier to pull up bar workouts without having to go outside. It's also cheaper and it allows you to workout without feeling self conscious.
However at the same time it can be very difficult to come up with workouts suited to a home environment. This is because there are so many pieces of gym equipment etc in the gym that you don't have at home, and because there's a lot more space. This makes coming up with the workouts hard, and especially for a home pec workout which takes up more space. The problem with a home pec workout is that there is no bench press in most people's living rooms. The solution? More inventive push ups - and if you don't think you can make a home pec workout entirely out of these pec exercises then you are clearly not fully informed regarding the large number of different pec exercises available that are just variations on the basic press ups theme. Here we will look at what some of these exercises are. One is rocking push ups. Here you use both hands to do press ups, but you take it in turns to put almost all of your weight on each hand so that you are training that pec. You can do this alternately, or you can do a whole set on one side and then the other. You'll feel an almighty sting as a result. Time division press ups. Here you do several press ups very slowly - so that each one takes about ten seconds. Do thirty of those, and then do thirty really quick press ups where you are barely touching the floor each time. Clapping push ups require 'plyometric' movement which means explosive power from the muscles. This then trains the fast twitch muscle fibres in your pecs more and gets your heart beat racing as well. Extended range of movement meanwhile means that you are doing pull up bar workouts that go lower than ground level. To do this you of course need to elevate your hands which you can do with two press up stands, with two weights, or with two chairs arranged opposite each other. |