Affirmation:
I am defined by what I am doing. I am doing 30 Pull Ups. http://www.30pull-ups.com/
Status: Completing bar installation, establishing initial training schedule, starting negative chin ups
Note: Going forward OT = On Track (e.g., may have rest day but still on schedule)
Need to start with warm up: http://www.simplewarmup.com/
Stretch after the workout.
I am defined by what I am doing. I am doing 30 Pull Ups. http://www.30pull-ups.com/
Status: Completing bar installation, establishing initial training schedule, starting negative chin ups
Note: Going forward OT = On Track (e.g., may have rest day but still on schedule)
Need to start with warm up: http://www.simplewarmup.com/
Stretch after the workout.
In the future:
Warm Up
30 Pull-Ups Exercise
Stretch
Accomplishments:
30 Pull-Ups: OT First Pull Up, State One: six assisted negative chin-ups: Six Sets 1 Leg Done
Comments: Likely will need additional grip strength training.
30 Pull-Ups: OT First Pull Up, State One: six assisted negative chin-ups: Six Sets 1 Leg Done
Comments: Likely will need additional grip strength training.
To be more financially productive today I have: Did demo for Octagon eCTD application.
To be more mentally centered today I have: Done Diddly
In addition to 30 Pull-Ups to be fitter today I have: Juiced
Goals for the day: from three+ days ago
Send info to IRS
Start to clean desk.
Start Gnomon mailing list
Start Aqua City Founders list
Pay Tim, Buy lillian material , juicer bowl and knife sharpener.
Call churches for MKP outreach
Call Brian
Book Oasis Cafe for March, April, May 1st Sunday
Set up tasks somewhere else
Here is a list of warm-up exercises we recommend you to do before starting pull-ups training.
Wrist rotation - 60 seconds
Arm circles
to the front - 30 times
to the back - 30 times
Forearm circles - 60 seconds
Hip rotation
to the left - 10 times
to the right - 10 times
Torso turns
to the left - 12 times
to the right - 12 times
Bends - 30 times
(60 bends: left leg, straighten up, right leg)
Scissors - 60 seconds
Crunches - 50 times (as fast as you can)
How To Do Your First Pull Up
Stage one: at least six negative chin-ups.
Stage two: at least six negative pull-ups
Stage three: at least two chin-ups
Stage four: finally one real pull-up respectively.
When doing so with a chair, please place both of your feet on the chair while using the pull-up bar to raise yourself. If you find that this is too easy for you, then do so with only one foot on the chair. Remember that the chair is to be used as a support brace only, and in order to progress you must concentrate on using your upper body strength to complete the exercise.
Stage One - Assisted Negative chin-ups
I would suggest doing at least six sets of six repetitions to begin with, and if you are feeling tired you may rest for 120 seconds in-between sets. When you go to rest, please be sure to set a timer, thus making your rest time accurate and precise – the reason for this is if you rest for too long then you are negating the entire point to the exercise; to push your muscles. If you are overweight, then I would suggest moving more slowly, as jumping up above the bar and coming down might become dangerous, especially if you are using a pull-up bar that goes above a doorway. If this is the case, then it is okay to do less than six repetitions in a set, but please try to do as close to this as possible. Once you reach six controlled negative chin-ups without using a support, like the chair or resistance band as mentioned above, then you may graduate to the next stage.
Stage Two - Assisted Negative pull-ups
During this stage, you will do the same as the negative chin-ups; however you will do a pull-up instead.
Stage Three - Assisted Chin-ups
In this exercise, you will no longer be jumping above the bar and bringing yourself downward in a controlled movement. Instead you will be attempting to do two real chin-ups where you clench your buttocks and abs, grab onto the bar (palms facing yourself), and lift yourself up until your head is above the bar. Once you have done this, bring yourself back down in one slowly controlled movement towards the floor. The idea is to do this until you reach at least two without a chair or resistance band. It is suggested that you use a thinner resistance band each time, thus maximizing your chances at attaining that real chin-up without a support. Try to do six sets of six repetitions each, with a three minute rest period in between. In order to maximize your efficiency you want to make sure you swing as little as possible! If you do not feel well the next day, then feel free to exercise every third day, rather than every other day.
Stage Four - Assisted Pull-ups
The idea behind this exercise is the same as the chin-ups. You will no longer be jumping above the bar, but instead will have your palms facing away from yourself, clenching your abs and buttocks, and pulling yourself up to where your head is just above the bar. You will continue to do this with a support, until you can do one real pull-up without a support. Please remember that you are to do six repetitions of six sets, with a rest period in between.
Summary
After going through the main program, and following the steps, you should be able to reach your first pull-up! Just remember to complete each assisted stage, until you feel that you are strong enough to complete them without the assistance of a chair or resistance band. The key is to build up the strength of your muscles, and by utilizing the exercises in a controlled and stabilized manner alongside the repetition of the sets, will allow you to train harder and with more ease, the longer you work at it.
Set up tasks somewhere else
Here is a list of warm-up exercises we recommend you to do before starting pull-ups training.
Wrist rotation - 60 seconds
Arm circles
to the front - 30 times
to the back - 30 times
Forearm circles - 60 seconds
Hip rotation
to the left - 10 times
to the right - 10 times
Torso turns
to the left - 12 times
to the right - 12 times
Bends - 30 times
(60 bends: left leg, straighten up, right leg)
Scissors - 60 seconds
Crunches - 50 times (as fast as you can)
How To Do Your First Pull Up
Stage one: at least six negative chin-ups.
Stage two: at least six negative pull-ups
Stage three: at least two chin-ups
Stage four: finally one real pull-up respectively.
When doing so with a chair, please place both of your feet on the chair while using the pull-up bar to raise yourself. If you find that this is too easy for you, then do so with only one foot on the chair. Remember that the chair is to be used as a support brace only, and in order to progress you must concentrate on using your upper body strength to complete the exercise.
Stage One - Assisted Negative chin-ups
I would suggest doing at least six sets of six repetitions to begin with, and if you are feeling tired you may rest for 120 seconds in-between sets. When you go to rest, please be sure to set a timer, thus making your rest time accurate and precise – the reason for this is if you rest for too long then you are negating the entire point to the exercise; to push your muscles. If you are overweight, then I would suggest moving more slowly, as jumping up above the bar and coming down might become dangerous, especially if you are using a pull-up bar that goes above a doorway. If this is the case, then it is okay to do less than six repetitions in a set, but please try to do as close to this as possible. Once you reach six controlled negative chin-ups without using a support, like the chair or resistance band as mentioned above, then you may graduate to the next stage.
Stage Two - Assisted Negative pull-ups
During this stage, you will do the same as the negative chin-ups; however you will do a pull-up instead.
Stage Three - Assisted Chin-ups
In this exercise, you will no longer be jumping above the bar and bringing yourself downward in a controlled movement. Instead you will be attempting to do two real chin-ups where you clench your buttocks and abs, grab onto the bar (palms facing yourself), and lift yourself up until your head is above the bar. Once you have done this, bring yourself back down in one slowly controlled movement towards the floor. The idea is to do this until you reach at least two without a chair or resistance band. It is suggested that you use a thinner resistance band each time, thus maximizing your chances at attaining that real chin-up without a support. Try to do six sets of six repetitions each, with a three minute rest period in between. In order to maximize your efficiency you want to make sure you swing as little as possible! If you do not feel well the next day, then feel free to exercise every third day, rather than every other day.
Stage Four - Assisted Pull-ups
The idea behind this exercise is the same as the chin-ups. You will no longer be jumping above the bar, but instead will have your palms facing away from yourself, clenching your abs and buttocks, and pulling yourself up to where your head is just above the bar. You will continue to do this with a support, until you can do one real pull-up without a support. Please remember that you are to do six repetitions of six sets, with a rest period in between.
Summary
After going through the main program, and following the steps, you should be able to reach your first pull-up! Just remember to complete each assisted stage, until you feel that you are strong enough to complete them without the assistance of a chair or resistance band. The key is to build up the strength of your muscles, and by utilizing the exercises in a controlled and stabilized manner alongside the repetition of the sets, will allow you to train harder and with more ease, the longer you work at it.
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