Ultimate back strength training

In life, the best things for us are usually things we don't like: eating broccoli, flossing, and perhaps everyone's least favorite sport, pull up. People hate this kind of powerful movement, which is unfortunate, because pull-up is not only a wonderful movement to increase the size and strength of your back and arms, but also an action to improve your posture, which can improve your overall movement ability. Many people complain that chin and pull ups are too hard - they can only do them a few times, if they have one. It seems impossible to make progress, let alone shoot repeatedly. But if you try the following steps, you can do it in a few weeks. Before you do pull-up, you must be able to do a pull-up. If you can only perform a few or none of them, don't lose heart. Be fascinated. Most people can't do a lot of chin, so you're not alone. Use the following 4-week plan to train twice a week and you will increase your repetitions in a short period of time.

points: Martin Rooney

static chin up and negative chin up. During the first two weeks of

you will perform a static chin up hold. These lay the foundation for later pull-up. To perform the hold, stand on a bench or box under the bar. Grab the bar and put your chin on it. Hold on for 10 seconds, then rest. Perform 10 groups. Add 5 seconds to each workout. In the third and fourth week, you will enter the negative chin. Here, you will only perform the descent part of the air lift. Stand on the bench, chin above the bar, hands clasped. Down from the bench, slowly down to the bottom when you count to five. Carry out 8 groups of training, each training time increases 5 seconds. Are you ready for the real challenge? Once you have established a chin up / pull up base, you can continue with the pull up training. Exercise once a week for the next 10 weeks. The following five pull ups will take place within two weeks.

Credit: Martin Rooney

week 1-2: push ups

start with a bar, with elbows straight and palms facing you. Lift your chest up to the barbell and then lower to the starting position under control. Complete 3 groups of 6 repetitions.

Credit: Martin Rooney

week 3-4: alternately clench the fist and chin upward

at the beginning, lift from the rod, extend the elbow, and palm in the opposite direction. Lift your chin up and your chest up to the bar. Lower to the original position and hold for two seconds. Complete 8 repetitions in 3 groups.

Credit: Martin Rooney

week 5-6: pull up

at the beginning, extend your elbows and hang your palms out on the bar. Put your chest on the bar and lower it to the starting position. Complete 4 groups of 6 repetitions.

Credit: Martin Rooney

week 7-8: spear pull up

start with palms out, elbows straight, feet raised over hips. Lift your chin and chest up to the bar and stay pike throughout the exercise. Lower to the start position and hold for two seconds. Repeat 7 times in 4 groups.

Credit: Martin Rooney

week 9-10: Triangle pull up

starts from hanging in the pull up position. Place your chest on the bar and move it so that your head is in line with your hand, keeping your maximum height. Lower and repeat in the other direction. The target was 4 groups and 6 times. Author: Martin Rooney, MHS, Pt, CSCs and many other professional forces and conditional organizations. He created the pushup warrior application, which includes 120 pushup variants and 80 workouts. He has also written seven books, including warrior heart and lung, which are now available on Amazon.

http://www.amazon.com/warrior cardio revolutionary metallic training / DP / 0062074288 /

related: Martin's new book the heart and lung of the warrior provides more exercise.