I trying to help my friend do a pullup but its really hard for her. She's not fat or anything. In fact, she's healthy and looks to be in great shape, but she can't even do one pull-up! is there any way for her to train so as to be able to do pull ups?
2006-12-03 11:03:59 · 4 answers · asked by whoa! 2 in Beauty & Style ➔ Other - Beauty & Style
It's not necessarily about your weight - just your upper body strength - particularly arms - so just try some weights.
2006-12-03 11:05:35 · answer #1 · answered by Anonymous · 0⤊ 0⤋
If you want to get started doing pull-ups or work your way up to doing more, here are some methods to try:
Assisted pull-up. This is a pull-up I learned at Army Airborne School, where they had a lower bar about 4 feet from the ground for soldiers who couldn't do a pull-up. Soldiers sit on the ground, extend their arms to the bar and pull their chin over the bar leaving their feet on the ground. This method reduces the weight being pulled up by 40 to 50 percent. It's tougher than it sounds, but it can be your first step to doing a real pull-up. You can also do this with a pullup / dip bar machine using the dip bars as your assisted pullup bars.
Lat pull-downs. This exercise is basically the same as a pullup except it is done with a machine that you can find in most weight rooms. Simply sit under a hanging bar attached to a stack of weights and pull the bar just below your chin. It is best to choose a weight that is roughly 40 to 50 percent of your body weight. Do as many repetitions as you can for at least three sets.
Negative pull-ups. This is the last step in accomplishing your first pull-up -- or doubling your present maximum. It is also the way to build your endurance for the FLEXED ARM HANG. Hold your self in the flexed arm hang position for 10 seconds, then you must fight gravity and slowly lower yourself down to the count of five seconds.
Biceps curl. Get two dumbbells weighing 10 to 30 pounds. Keeping your elbows stationary and your palms facing away from you, bend your elbows so your hands move from your hips to your shoulders. Repeat for three sets of 10 to 15 repetitions.
Bent over rows. This dumbbell routine will help develop your biceps and your upper back muscles required for performing pull-ups. Repeat for three sets of 10 to 15 repetitions.
Only do pull-ups a maximum of three times a week -- not every day. Every other day is recommended. This will help you rest your back and arm muscles properly and prevent over-training.
2006-12-03 19:07:33 · answer #2 · answered by Eagles 3 · 0⤊ 0⤋
She needs some upper body strenth! try starting with Pushups or you can have her lift a few weights! not heavy but have her do many reps.. I think you know what I mean!!
If those dont work, I can suggest trying to start her off on a char by the pull up bar and have her hold her self just above the bar! then after she buld up some strenth she will be able to do them!!!
2006-12-03 19:07:41 · answer #3 · answered by Adam D. 6 · 0⤊ 0⤋
Have her get on both knees, put a pull up bar about a foot or two over her head, have her pull herself up while still holding some of her weight on her feet. She'll just have to practice doing that until her arms get strong enough to do a hanging pull up.
2006-12-03 19:08:13 · answer #4 · answered by Anonymous · 0⤊ 0⤋