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Your Inability to Do Pullups Is All in Your Head
Pull-Up by Machine Assist
Some people are unable to do pull-ups, even on a pull-up assist machine in the gym.
The 'assist' part of the pull-up aid machine might be the reason for the inability, as it can act as a 'crutch'.
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Pull-Ups Power
Pull-ups are a great way to test your strength-to-weight ratio and build your core and upper-body power.
They require a simple overhead bar as equipment, which is easily available.
Our Mind is the Obstacle
Many of us are stopped from being able to do pull-ups is our mistaken belief that we can't do it. The notion inside our mind that we can't do a pull-up is a major reason for our incapacity to do it.
Another reason most people cannot do pull-ups is the lack of regular practice. The gym-goers use equipment that narrows their muscle variations and doesn't replicate the real action of a pull-up.
Start Doing Pull-ups
Get your mind to doing pulls by these three essential variations:
- The Partner-assisted pull-up in which a partner 'spots' you around the back area.
- The Negative Pull-up in which you start from the top and slowly move down, using the same set of muscles.
- The Jumping Pull-up in which you give yourself a head start by jumping for the first one.
The Technique of a Pull-up
- Grip the handlebar tightly
- Tuck in the Pelvis
- Abs should be tight
- Pull your arms down
- Shoulders should be down too
- Legs have to be straight
- Head should be neutral
- While going up, do not lift your chin upwards.
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The real benefits
Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.
You can gain a lot from giving physical activity a real place of privilege in...
Home exercises can help
It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.
It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.
Lower and upper body movements
Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.
For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)
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Calisthenics
Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
You don't rely on anything but a person's own...
Get your body ready
Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.
Mountain climbers
Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in. Do 20 seconds three times.
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