I want to be able to do at least 4 pull ups for the fitness test at school. It is in November sometime. I have really no upper body strenth... I cant try to do any pull ups because I cant go to the gym and cant find no bars. and I stay at home alot. and I dont like the flab on my arm. Help... more than just push ups...
2006-09-12 13:02:40 · 10 answers · asked by LILMISSY4LIFE 3 in Health ➔ Diet & Fitness
i am i 7th grade, and at my school there is no such thing as a jungle gym
2006-09-12 14:57:30 · update #1
evryone is so helpful
'preciate it
2006-09-12 15:02:53 · update #2
i found that doing a lot of lat workouts help a lot. your lats are on your back, just underneath your arm pits, and this is basically what you are using working out when you do pull ups. do some seated lat pulls, and a military press with either dumb bells, or a bar. you can do it either standing up or sitting down. if you need anymore help, email me at philip_redix@yahoo.com. good luck!!!
2006-09-12 13:09:19 · answer #1 · answered by i kick people in the mouth 1 · 0⤊ 0⤋
Are you able to do any pull ups? Getting able to do 1 is harder than adding subsequent reps. The easiest way to learn is in a gym. If they have a machine that you stand on that lightens you so you only have to pull up a fraction of your weight, that is the easiest way of all to learn. Other ways include doing lat pull downs (you have to work up to very heavy weights before this will translate into being able to do a pull up) and having someone help you up over a bar from which you then lower yourself as slowly as you can. These approaches rely on your having a gym or at least a bar to use.
If you have neither a gym nor a bar, what I would try is lying below a strong table or desk at home and trying to pull yourself up. I'd try to lie with body straight suspended from arms and pull. It would probably take a good number of these partial pullups to translate into ability on real pull ups.
The hardest thing with pull ups is getting able to lift the required weight. After that, adding reps comes easier.
2006-09-12 13:16:53 · answer #2 · answered by stumpy 2 · 0⤊ 0⤋
For pull-ups it's a different muscle group than pushups anyways. Pull ups require more back and shoulder strength particularly the latisimus doris or swimmers muslces.
A few things you can do at home:
Dips: Grab a chair, place your hands on the seat with your legs straight out in front of you. Do dips to work the tricep and front of the deltoid
Bent over rows: Can be done with either a dumbbell, medicine ball, or other weighted object. Stand feet shoulder-width apart, knees bent slightly, and bend over at the waist until your body is at about a 45. Grab the weight and pull it up to your chest tensing the muscles between your shoulder blades. Keep your back straight and your head up throughout the motion.
Ideally though, find a chin-up bar and begin with flexed arm hangs to build strength until you can do a complete chin-up.
Hope these help.
2006-09-12 13:10:33 · answer #3 · answered by Corey R 4 · 0⤊ 0⤋
Go to the playground at a school when the kids aren't around and try one pull-up on the jungle gym every day until you feel strong enough to move to 2. Keep increasing.
2006-09-12 13:06:20 · answer #4 · answered by Peggy M 3 · 0⤊ 0⤋
You should be able to obtain weights from some department store.
I know most people don't- but is there a place you can install a bar to practice pull ups on? You might not succeed, at least not immediately. But it will work the muscles you seem to want to build up.
Good luck!
2006-09-12 13:07:25 · answer #5 · answered by Tigger 7 · 0⤊ 0⤋
to increase tricep strength and tone those flabby arms, sit on the edge of a couch or coffee table with your palms down, fingers facing forwarad. lower yourself down in front of your sitting area, then slowly lift up. do 3 sets of 15 reps, increase as you feel stronger.
pull-ups also require pectoral strength (chest muscles). it is hard to work the muscles you need to do pullups, so just go do them, at a playground like another person said.
good luck!
2006-09-12 13:11:33 · answer #6 · answered by HoyaDoc 4 · 0⤊ 0⤋
got a heavy backpack? if so do bicep curls with it. I hafta put on alot of muscle by november also and thats what i do i have a 70lb backpack just like a weight set . . . kinda
2006-09-12 13:09:06 · answer #7 · answered by Anonymous · 0⤊ 0⤋
Work on your tri-ceps too!! good idea to go to the park. Try some un-assisted hanging to increase bicep endurance. Good luck
2006-09-12 13:08:34 · answer #8 · answered by jax 2 · 0⤊ 0⤋
Read some useful muscle building tips and more on this site to help you with it
2006-09-12 13:10:04 · answer #9 · answered by Anonymous · 0⤊ 0⤋
eat some chocolate cake
2006-09-12 13:07:36 · answer #10 · answered by green day fan 2 · 0⤊ 0⤋