How to practice pull-ups at home How to practice pull-ups without equipment

The excellent movement of the upper body training pull-ups, many times we want to exercise, but the gym is not around, here are a few ways to enable you to do pull-up training anywhere in the world.

Pull-ups on the door

1. First, open the door halfway and lay a towel, T-shirt or cloth on the top edge of the door. If this is not enough to jam the door and keep it from swinging, then stuff wedges, towels and other items under the door or jam them on top of a hinge. 2, then stand facing the door, holding the top edge of the door with both hands, hands shoulder-width apart, bend your legs, feet off the ground, so that your body hangs in the air. 3. Next, pull yourself up until your chin is above the top edge of the door. Finally, slowly lower your body until your arms are completely straight, and feel the stretch in your arms and back at the lowest point of the movement. The advantage of the door pull-up is that you can't shake or stomp your legs to lend strength, and the slight friction between your thighs and the door adds additional resistance as you pull your body upward, making this exercise more difficult than a regular pull-up.

Tree trunk pull-ups

Find a branch thick enough to hold your weight and not too thick to grip, hold it with both hands, and pull yourself up until your chest touches the branch. After each set, exchange the position of your hands, and then do the next set. This side grip your biceps and forearms will get a good workout.

Ladder pull-ups

Simple stairs that require only a horizontal surface and no vertical surface are sufficient. (a) When doing pull-ups with the help of simple stairs, you stand at the bottom of the stairs. Find a step high enough to get your feet off the ground and grab it, or if even the highest step is not high enough, you can bend your knees and lift your lower legs back up so that your feet are off the ground. Then pull yourself up until your chest can touch the level of the step you are holding onto.

Towel pull-ups

1. choose two towels and tie a knot in one end of the towel. 2. hang the tied towels on the door. 3. close the door with the tied knot of the towel stuck behind the door to avoid sliding. 4, finish and start pull-ups.

Change the action can also be practiced

Pull-ups mainly exercise the latissimus dorsi muscle, if there is no way to pull-up exercise, you can choose other movements to exercise.

Mineral water dip rowing

Action points

1. Bend over, keep your back straight and shoulders in front of your knees, hold a water bottle (or other weight) with both hands and place it below your knees, this is your starting position. 2, contract the shoulder blades so that the arms back, while bending the arms to pull the water bottle (or other weights) down to about the height of the abdomen.