Sexy back chronicles
Girl I know it's intimidating as hell 😠but we all start somewhere and at one point I couldn't even imagine being able to do a push up😠so trust me when I say you can do it!
💕START WITH ASSISTED PULL-UPS (machine)
Pick a weight that allows for medium difficulty and start with 3 sets of 10-12 assisted pull ups a day
💕PUSH UPS!
We all hate em but doing at least 10 modified knee push ups a day will help strengthen your upper body to be able to get your pull ups.
💕CORE
Core work should be everyday! So that when you're doing any exercise your core is engaged, and you're not just flowing through the motions without FEELING what muscle you're working on. Core should always be engaged while practicing your pull ups!
💕UPPER BODY DAYS
sis start taking em seriously..I mean bicep curls, tricep extensions, face pulls, dips, reverse flys etc. these will all help you build the strength you need in your upper body to be able to get your pull up.
💕ENGAGE YOUR SCAPULAS
Those little muscles where your shoulder blades are... train those! The scaps are where it's at! Learn to engage them while doing things like push ups, rev flys, rows etc. so that your pull up will start feeling like second nature.
💕Intention:
It's more than being consistent. It's showing up for yourself and knowing that you'll hit your goals as long as you're intentional with your training and continuing to show up for yourself.
#pullupprogress #backstrength #backandbiceps #posteriorstrength #summerbod
Achieving your first pull-up is a significant fitness milestone that requires targeted strength training, consistency, and mindful engagement of specific muscle groups. Pull-ups primarily work the upper back, shoulders, arms, and core, making a well-rounded approach essential for success. Starting with assisted pull-ups on a machine helps beginners build the necessary strength by reducing the load, allowing gradual muscle adaptation. Aim for 3 sets of 10-12 repetitions at a moderate difficulty level, increasing resistance progressively as you gain strength. Incorporating push-ups, especially knee-modified ones, targets the chest and triceps while enhancing overall upper body endurance. Ten push-ups daily can strengthen muscles that support pull-up movement. Core engagement is crucial; a strong core stabilizes your body during pull-ups and prevents momentum-driven swinging. Daily core exercises like planks and leg raises improve muscle activation, enhancing pull-up control. Upper body training should include bicep curls, tricep extensions, face pulls, dips, and reverse flys to develop the muscles around your arms, shoulders, and scapulas. These exercises specifically target the scapular muscles that facilitate proper shoulder blade movement, essential for pull-up efficiency. Learning to engage your scapulas during exercises such as rows and face pulls improves shoulder stability and strengthens the posterior chain, making pull-ups feel more natural. Beyond physical training, intention plays a pivotal role. Consistent practice combined with a focused mindset of showing up for yourself ensures steady progress. Tracking progress with hashtags like #pullupprogress, #backstrength, and #backandbiceps can motivate you by connecting with others on similar fitness journeys. Remember, patience and perseverance will lead you to conquering your first pull-up and building a strong, sexy back.