5 Benefits of Pull Ups and How to Do it Right
Windowofworld.com – There are various benefits of pull ups that you can get for fitness and health. Pull up is a sport that aims to train the strength of the upper body muscles, especially the muscles of the hands and back.
To get the maximum benefits of pull ups, you need a strong support, such as a pull up bar that you can find in the gym, a high bar, or it could be a house door vent. Pull ups are carried out by lifting and striking the body on the pedestal.
Various Pull Up Benefits
The following are some of the benefits of pull ups that you can get:
1. Strengthens the muscles of the back, arms, and shoulders
As has been said before, one of the benefits of pull ups is to strengthen the back muscles, arms and shoulders. Pull ups must be done regularly if you want to increase strength in these areas.
The muscles that are trained with pull ups include:
- The latissimus dorsi muscle, which is the upper back muscle that extends from the middle back to the bottom of the shoulder blades and under the armpits
- Trapezius muscles, which are muscles that lie from the neck to the shoulders
- The upper spinae erector muscles, which are the muscles that extend along the upper back of the spine
- The infraspinatus muscle, which is the back muscle located on the shoulder blade
2. Practicing hand grip strength
Pull ups can also increase your grip strength. If you enjoy lifting weights, rock climbing, golf, or tennis, these are of course very useful.
Likewise in daily activities. It will be easier to open a jar, pick up groceries, or play the guitar if you have a firm grip.
3. Improve physical health
Pull ups are also beneficial in improving overall physical health. Research says that doing strength training, such as pull ups, on a regular basis can help reduce belly fat sticking to internal organs, support bone health, and promote heart health.
4. Maintain ideal body weight
Doing strength training, such as pull ups, can also help you lose excess weight. This exercise does not burn many calories, but it will increase metabolism and prolong the calorie burning process even after the workout is over. That way, the ideal body weight can be maintained and you avoid the risk of obesity.
5. Maintain mental health
Not only are they beneficial for physical health, they are also beneficial for your mental health. One study found that strength training can have a positive effect on mental health. This exercise is believed to:
- Reduces symptoms of anxiety
- Improve cognitive functions, such as thinking, memory, and sharpness of attention
- Reducing the risk of depression
- Increase self-esteem
How to Do a Pull Up Correctly?
Before doing pull ups, make sure that you are using a very strong pedestal to avoid injury from falls. Your support should also be higher than you, because when you do pull ups, your legs should hang down. After that, do the steps below:
- Stand directly under the pedestal.
- Spread your feet shoulder width apart.
- Jump, then grasp the pedestal firmly with your palms facing forward.
- Slowly pull your body upward until your chest approaches the support you are holding. Do it while exhaling.
- Bend your knees and cross your ankles to keep a balanced position.
- Lower your body slowly until your elbows are straight back, taking a breath. As you descend, keep your hands strong so that you can descend in a controlled manner.
- Slowly pull your body back up.
- Repeat as many movements as you can.
In order to get the maximum results and benefits of pull ups, you need to do this exercise with the right movements and regularly, namely 2-3 times a week. In addition, balance it with the consumption of nutritionally balanced foods and adequate rest.
If you have had a back, neck, shoulder, elbow, or wrist injury, avoid doing this exercise. Instead of getting the benefits of pull ups, your injury can actually get worse. Don’t hesitate to talk to your doctor or therapist about what strength training exercises are right for your condition