Another favorite exercise is the pull-up. There ways to practice, no need to fear. You can use a pull-up bar or Smith machine at the gym to modify this exercise. Put the bar at about your belly, then facing up with your back facing the ground place your hands facing you on the bar about shoulder with. Feet in front of you, at first knees bent making sure to keep your hips high. Then after gaining strength enough to perform 15 pull-ups straighten your legs in front of you still keeping your hips high trying to perform 15 more. After attaining that goal, put your feet on a bench and repeat 15 reps. Notice how I keep progressing you toward a real pull-up.
After you're able to perform 15 or more pull-ups with your feet on a bench legs straight, it's time to lower the bar. (important KEEP YOUR CHEST UP) no need to bring your chin to the bar. When you make that your goal, you'll lose form. I've seen happen almost every time.
Stand next to the bar that has been at your belly and lower it to your thigh between your knee and pelvis. By lowering the bar you increase the intensity. Progress with the same instructions above, once you reach the point you can put your feet on the bench, legs straight and 15 or more pull-ups, you're ready for trying the traditional pull-up.
You may perform 5-10 more than you did prior to starting the above protocol. or if you've never been able to perform a traditional pull-up you may do 3 or more. If you still need assistance, use the assisted pull-up machine to help you progress further. You'll expend many calories with pull-ups and have a great looking shape.
21 Day - George DeJohn
