A pull up bar can be used to build, shape and tone every muscle of the upper body. Bars come in a wide variety of sizes and designs. Strong biceps, shoulders and back muscles can be built by this reliable gym partner. Of course like any exercise the results may vary from person to person, and depend mainly on the type of workout you do. If you really want to focus on building shoulder and back muscles, then a traditional pull up is a good focus.
Like any other workout you will want to warm up and stretch before working out on you free standing pull up bar. Warm up takes about five minutes and stretching takes ten minutes, but the fifteen minute investment will greatly reduce your chance of injury.
When you begin working out with your free standing pull up bar you may not be able to do the full work out. Don’t beat yourself up over it. Grab a chair and help support your body weight and assist your pull ups with your legs. Before you know it you will be doing pull ups with no assistance from your lower body. Every work out do as many as you possibly can. For upper body strength and conditioning, the free standing pull up bar will produce amazing results inexpensively without a trip to the gym.
Once getting a few workouts under your belt with your free standing pull up bar, you can begin to work on improving your endurance. Work on endurance by simply slowing the speed of the chin up. Shake out your arms and stretch a bit then do another slow chin up. Willpower is necessary when endurance training. Although it may seem difficult to keep going, the benefits will be worth it. Try doing slow pull ups in sets of four, coming down between sets to allow your heart rate to recover.
You may be wondering how to know how many pull ups to do. Try to do pull ups until muscle failure. Do them until you can’t do them anymore. After you can do 12 pull ups, then you can begin working on endurance. When you work up to about 15 pull ups then you can add small ankle weights to increase your resistance, or try doing them with just one arm.
Another important exercise to add your free standing pull up bar workout is the static hang. Using the free standing pull up bar hang with one arm for as long as possible. Before getting off, trade arms and shake out your arm that is not in use. In the beginning you may only be able to hang for 45 seconds or less. You will want to increase your stamina and strength until you can hang for 4 minutes. Set a personal goal, and gradually increase it as you accomplish it.
When working out with your free standing pull up bar don’t forget that your torso and abdomen are also part of an upper body work out. Break the boring sit up routine by trying a static hanging abdomen crunch. While hanging from the free standing pull up bar lift both legs to one side and hold the position for 5 seconds, then swing legs to the other side and hold for another 5 seconds. Do this exercise to the point of muscle failure as well. Your core strength will show great improvement after doing this routinely.
Using the free standing pull up bar is inexpensive and easy to create your own workout routine, and see dramatic changes in your body. Your upper body will thank you!
Comments on this entry are closed.