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How To Do Pull Ups - The Muscle Up



Few will disagree that this is one of the best upper body exercises you can do. Before you start hurling yourself around a bar, make sure you understand proper form.

Because you're using your entire bodyweight, if you start incorporating them into your workout without adequate strength, you could really hurt yourself!

What Muscle Does the Pull Up Work?

Your Lats (Latissimus Dorsi) is a large wing like muscle group of the back and is primarily responsible for movement of the shoulder. They will incorporate many upper body muscle groups, but your lats are definitely the power house. For this reason, this is one of the best back exercises you can do! You'll also find that pull ups train your rear delts really well not to mention your biceps and triceps. If you're new to pull ups, you may want to try using gloves for pull ups. While this isn't necessarily the first thing people think about before they jump up to the bar.

As you get more comfortable with the bar, you'll be able to add different variations to the exercise. It's important with any upper body exercises to always engage your core. This means tight abs. The abs help keep your poster and body alignment in check!

Pull Ups Variations

Knees to Elbows and Kipping Pull ups are more advanced variations. None of the advanced pull ups movements should be attempted however until the basics are mastered!

Muscle Ups are a variation as well. A muscle up is a hybrid of a pull up and a dip. While you may be conditioned to do a set a pull ups, and you can kill it with dips, combining the two movements requires a higher level of strength and conditioning.

To perform a Muscle Up, position yourself in front of the bar. Jump up or grab the bar and prepare to pull yourself just as you would normally. To complete the muscle up, instead of pausing at the upper part of the movement, proceed to "push" yourself up and over the top of the bar. Complete the movement by lowering yourself back down.

The muscle up is a tough exercise. Gymnasts and those who have extraordinary upper body strength have the ability to perform this movement with ease, only after years of practice and conditioning. With a little concentration and proper form you should be able to master this eventually! Good luck!


Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

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