How to Do 50 Pull-Ups
Pull-up means to draw up. In a pull-up exercise, the individual pulls himself up with the upper body. It is only logical that a pull-up is an exercise to build strength in the upper body. Pull-ups can completely transform your upper body and core. Pull-ups are performed with your palms facing away from you. Make no mistake pull-ups are difficult to perform. It is possible however; to reach a goal of 50 pull-ups by following simple strategies.
Instructions
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The Pyramid Strategy
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1
Do one pull-up.
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2
Rest for 10 seconds but do not hang and rest. Take tension off arms and back when in resting position.
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3
Do one more pull-up than completed in Step 1.
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4
Repeat Steps 1 and 2, adding a pull-up each time until you can no longer complete a repetition.
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5
Take a two-minute break and start steps over again for at least two to three times.
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6
Perform this strategy two to three times a week to work up to 50 pull-ups.
Practice Makes Perfect
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7
Practice on your pull-ups. It is that simple -- increase your pull-ups by practicing more. Set aside 15 minutes each day to practice. Try to complete three sets with five repetitions each and build on that sequence.
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8
Utilize an assisted pull-up machine. Pull-up machines at the local gym can get you on the way to 50 pull-ups. The machine allows you to set the amount of weight you want to pull while helping carry the load of your body weight.
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9
Perform negatives. A negative is when you lower your body weight. To complete a negative in the pull-up position, you must start at a point where you are already pulled up. Do this in two ways. Jump up on the bar then try to pull your body 50 percent of the way up. Stand on something high enough to the point you are already in the pull-up position. Lower your body in a controlled and slow motion. The number of pull-ups will gradually increase as you build strength.
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1
Tips & Warnings
The Pyramid Pull-up Strategy gradually increases the repetitions in a set with the intention to work your way to 50 pull-ups.
References
- Photo Credit adult exercise image by John Sfondilias from Fotolia.com
