Pull-ups are way more than just a flex for the 'gram—they can actively boost longevity and healthspan.
), then savor the journey down as you lower yourself as slowly as possible. Aim for 3 sets of 3-5 repetitions, ensuring each descent is a controlled and deliberate exercise in building your pulling strength. Focus on how your body feels during this motion. Tune into the inner workings in the back in order to strengthen that mind-body connection. In addition to negatives, incorporate scapular pull-ups into your routine. These are like the warm-up for your shoulder blades.
Now, time to have some fun! This week you can start to utilize resistance bands for assistance: Loop a band around the pull-up bar and place one knee or foot in it to lighten the load . Aim for 3 sets of 5-7 assisted pull-ups.maintain your weight lifting from previous weeks. This time, perform unilateral rows . Then, go back to 3 sets of 10-12 of your inverted rows.Time to attempt your first unassisted pull-up! Even if it's just one, it's a significant milestone.
You can always switch back to the assisted pull-ups and follow the week 5-6 weight and scapular pull-up format until you feel confident doing the move unassisted. Continue to practice assisted pull-ups and weighted rows to build strength and improve your pull-up numbers.Ready to master your first pull-up? This 7-week plan provides a structured path for beginners to work up to this longevity-boosting move. So, take the challenge, stay consistent, and reap the rewards of this empowering exercise as you embark on a journey toward
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