3 Best Pull Ups exercises [CrossFit Workout]

Pull Up

There are many ways to do a pull up but in the end it all comes down to three fundamental movement patterns. In this article we'll take a look on these three types of pull up movements and show you progression for each one of them let's get started with the first one.

Body rows pull up movement

This exercise known as body row. It's great for people yet to build a basic strength and feeling foot pull moves the difference between a normal pull up and body row is that your feet are resting on the ground . You have to use your legs your butt and your erector spine to stabilize the movement in the bottom position.

You start by pulling your shoulder blades together to activate your back after that you start to pull your elbows backwards and bend your arms to pull yourself up. When you're in the top position your hands should be on the same height as your chest if the bar is too high it won't work because either the angle will not allow you to perform the movement correctly or the movement gets too easy. A good solution for this are Rings or a TRX band because you can adjust them on different height. You can adjust them on different height. 

You can also make the exercise harder by archer body rows or one arm body rows here you can also change the difficulty by changing the angle.

One of the hardest variation of this movement are all kinds of front lever pull ups. Here you don't support yourself with your feet on the ground any more. When you start the tuck front lever pull ups do it on the rings because when you do it on the bar you have to extend your legs a little bit more to be able to move over the complete range of motion.

Ofcourse you can also do it on the bar but even this little leg extension makes this movement a lot harder.

Classic Pull Ups

This exercise is the classic pull up there are different way to do a pull up but when you start you should focus on pulling you shoulder blades downwards to get the necessary tension in your shoulders and back after that you pull your elbows down and bend your arms to pull yourself up at  the top you can lean yourself a little bit backwards bring your chest forward and bring your shoulder blades together to activate the same muscles like in body rows with this execution you get the most out of this movement when we talk about back development always try  to avoid any form of keeping or momentum but move clean and control.

You can make this exercise easier by using a rubber band to support the movement and you can make it harder by working with typewriter archer or even one arm pull up the less you use one arm the harder of the other on has to work.

Always make sure to work both side with the same intensity, reps, speed, and time under tension.

 Straight arm pull up

The last type is straight arm pull up here you work with front lever raise when you work with front lever raise you work with straight arms. You change your body position from vertical passing horizontal to upside down vertical like in the normal pull ups your shoulder blades down. After that you pull yourself up with straight arms imagine it like reversed great art let pull down which lets your body rotate backward around your shoulder the movement is a lot harder than a normal pull up because you don't bend your arms and the lever is longer the result is that you don't use your elbow flexors to support the movement both strength is produced in the back mostly the lats and for a small part  of the range of motion in the pecs.

Ofcourse you also have to stabilize your core and your legs to let your body straight if the full lever raise is too hard for you. You can adjust the difficulty by changing the lever you do this by bringing one leg or even both legs close to the body. To master the pull movement you should include all three types into your workout.

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Test Quality of your Push Ups

Push Ups

Push Ups are one of the most fundamental body weight exercise and are very popular the movement is simple can be done everywhere and it's very effective because you are using a lot of muscles at the same time sounds good right. The problem is that a lot of people concentrate on quantity over quality when doing push ups to avoid this you should focus on these four points make push-ups perfect.

Let's start with the first

1. Body Position

A push up is not only a triceps, chest and shoulder movement most people neglect attention in the abdominal muscles, the hip and the legs. Often they form and arched back and have a lack in body tension.

Avoid

Tilt your pelvis backward and keep your butt squeeze too tight the movement gets a lot harder with this, but it's also more effective.

2. Arm Position

The second point is the arm position the arm position doesn't really matter in term of the perfect execution a perfect push up can be done with a wide or a narrow grip but it's important to place your wrists in the nearly vertical line under your shoulder whrn you do the standard pushup.

There are still exception to that rule for example, when you are doing Pseudo planche Push ups which puts the focus more on your shoulder or when you're doing sphinx push ups which are a triceps dominant movement. If you are working with standard push ups and choose a wider grip it involves the chest more than a closed grip. If your aim is to put maximum effect on the chest you can get a workout routine for chest Click Here. And a closed grip sets to focus more on triceps.

Avoid

The only thing you should avoid completely are out flared elbows because this puts a lot of stress on your shoulder which can lead to injuries. The closer you place your arms to the body the more your elbows point backwards. The wider you place your arms the more your elbows going away from your body but they still point more backward then to the side.

3. Range of Motion

The third point is range of motion. This is quite simple, just don't cheat yourself. Go all the way up and ll the way down and let your body straight doesn't decrease the range of motion by bringing your head forward or your hips down.

4. Shoulder Blade Movement

The last point is to shoulder blade movement. This is very neglected point when you are going down you shoulder blade come together and when you go up they go apart. You should also focus on pushing them downward instead of upward, but don't forget there's still a difference between the passive and an active way of the shoulder blade movement if you are too weak in the shoulder gridle your shoulder blade comes together because you are not able to hold your body against the gravity. You can see this, especially at the top of the movement when you're going down to always focus on the tension and an active shoulder blade's movement don't let yourself fall down into your structures.

If you consider all those points and try it on your own you will notice that it's much harder to do, maybe your amount of maximum repetition will drop but that doesn't matter always focus on quality over quantity and you will be rewarded with progress and a healthy body.

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How to do a perfect Dip for Chest, Triceps and Shoulder.

Dip

A Dip is compound push exercise. Which work a lot numbers of muscles in your upper body at the same time Dip is also little bit controversial because they can affect your shoulder in a bad way.
If you don't adapt your body to it step by step. You lower your body down your arm go backwards and this can put a lot of stress on your shoulders, but like many other exercises it depends on how you execute it and prepare yourself for it to execute it right you should avoid these mistakes.

Let's start with the correct starting position.

1. Push your shoulder blades down to get the necessary tension.

2. You should also take an eye on your elbow position to extend your arms but don't overextend them.

3. Avoid a resting position on your joint and keep the tension.

4. The next mistake is any kind of half reps. when doing parallel bar dips you want to achieve a minimum of 90 degrees of flexion in your elbows of course you also can go deeper if your shoulder is mobile enough, but you should not force it because if you lack in mobility and experience, it's possible that you injure yourself in the short or the long term.

5. You should also take an eye on your spine movement some people lean their upper body forward and bend their spine when they go up and down this will also decrease the range of motion in your shoulder joint.

6.Now take a look on your elbows when we should avoid excessive outlay elbows when we do them on parallel bars. The elbow point more backward stems outwards.

7. The last mistakes is any kind keeping and swinging you strength for your dips not momentum.

Body Position.

When it comes to the body position. You can execute dips in different ways to affect some muscles more than others.

Dip For Chest

To do a chest dip you can lean yourself a little bit forward and also bring your legs pull you should also flare your elbows a little bit outwards.

• Don't do it too excessively try to squeeze your hand together at the top to target your chest in an optimal way.

Dip For Triceps

If you want to do a triceps dip aim for upright torso. Your legs should be under or in front of your hips the elbows are pointing backwards and are close to your body.

Dip For Shoulder

It's also possible to do a shoulder dip therefor you should lean your body forward as a complete until your whole body get out of the vertical line the more you lean yourself forward the harder this look get your elbows pointing backward and are close to your body.

ShoulderBlade movement

Your body like every other upper body movement, we should also take a look on the shoulder blade movement. When you start in the top position the shoulder blade is pushed downwards and slightly forward neutral. When you go down as well as possible. When you push yourself up you go back into the starting position, of course, this also depend on the specific variation of the dip and your body position as well.

Variation

Until now we are only talking about parallel bar dips. But there are also other ways to do, you can also do them on single bar or on rings.

On single bar you have to lean yourself and also bring your legs forward in this case you get into the right center of gravity for that movement.

When we talk about rings we are more flexible. Ring can live independently so you can do a different version of the exercise of course, it's harder to stabilize the movement, but the benefits is that you can rotate the rings or push them together with this freedom you can adopt the movement battle to your goals so for the most possibilities with dips you should choose rings but keep in mind that ring dips are harder than bar dips because you also have to stabilize the wobbly rings. That's great for your coordination and strength, but bad for your reps, it's also not the right tool to start with so when you're new to dips then start with an easier progression and work your way up intil you can do them on the wrists.

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What is CrossFit ? How crossfit workout work

What is CrossFit ? 

Is this is your question i must tell you first this is not a form of exercise , CrossFit is a fitness company created by Greg Glassman  an american film producer . Greg Glassman started Crossfit and promoted this as physical exercise philosophy . CrossFit has a registered trademark CrossFit.Inc 

In 2000 Greg Glassman and Lauren Jenai started this company and now in 2018 they created a wide large global community pf 13,000 people. Doing workout together become more effective and they believe this is the key for their massive success  . They organize sport event every year . 

How crossfit workout work?

Greg Glassman designed crossfit program to improve fitness health . CossFit workout is constantly varied functional movement performed at high-intensity . 

It functional phenomena looks like a physics formula. CrossFit Inc. define this as crossfit workouts are the core movement's of life .

CrossFit workout mostly combination of high-intensity exercise .

Some of exercise are:-

• High-Intensity interval training
• Running 
• Rowing
• Body-Weight exercise ( push ups , pull ups , handstand )
• Gymnastic 
• Swimming 
• Strongman
• Power lifting
• Calisthenics, etc.

Courses

CrossFit is like a fitness courses and CrossFit Inc. take care of this they provide paid courses in their workshop and also on online . You can registered for courses on their official site CrossFit Inc.

They divided courses in two main part which consist sub-parts.

 Trainee Course - This course offer to learn and performed workout to build your strength and endurance . 

              Courses                           Charges 

• Level -1 course  -        $1000 USD
• Level - 2 course -        $1000 USD
• Kids  course       -        $1000 USD
• Onlline Course  -   They have 6 sub-category .
• Specialty Course - They have 23 sub-category.

They also Provide Certificate after qualify their Certified CrossFit Trainer test . If you want to apply in this you should complete their requirement , you can checkout their requirement on official site. 

If you are eligible then you can participate in test after payment of application fee which is about to $150 USD . Till now they have only one program  [ CF- L3] but in future they can add [CF-L4] .

If you know something interesting fact's about crossfit feel free to share.

Yoga - Yoga Asana , yoga for beginners , Yoga classes

Introduction of Yoga

"Yoga is not an ancient myth buried in oblivion . It is the most valuable inheritance of present . It is the essential need of today and the culture of tomorrow "

- Swami Satyananda Saraswati

The word yoga means "UNITY" or oneness and is derived from sanskrit word ' Yuj" which means "to join" this unity or joining is described in spiritual terms as the union of the individual consciousness with the universal consciousness.

The science of yoga begins to work on the outermost aspects of the personality, the physical body, which for most people is a practical and familiar yoga moves on the mental and emotional levels.

Branches of yoga :- Raja, Hatho, Jnana. Karma, Bhakti, Mantra, Kundalini and Laya.

Hathasya prathamaangatvaadaasanam pooruamuchyate
Kuruyattadaasanam sthairyamaarogyan chaanglaaghavan

Means;- Prior to everything, asana is spoken of as the first part of hatha yoga .Having done asana, one attains steadiness of body and mind freedom from disease and lightness of the limbs.

Yoga Asana

Asana means a state of being in which one can remain physically and mentally steady, calm, quiet and comfortable.

"Sthiram sukham aasanam"

- That position which is comfortable and steady.

Read this before starting Yoga (aasana) practice

Brearthing : Always breathe through the nose. Try to coordinate the breath with the asana practice.

Awareness : This is an essential for the You. The purpose of asana practice is to influence , integrate and harmonise all the levels of being: Physical, park , mental, awareness is essential in order to receive optimum benefits from practices.

Relaxation :

Shavasan maybe performed at any point during asana practice especially when you feeling physically or mentally tired. It should also practiced on completion of the asana session .

Sequence : After completing shatkarma asana should be done followed by pranayam the prathyhara and dharna which led to meditation.

Counterpose : When practicing the middle and advanced group of asanas particularly, it is important that the programme is structured so that backward bends are followed by the forward bends and vice-versa, and the whatever is practiced on one side of the body is repeated on the other side. This bring balanced state of body.

Time of practice : A very frequently asked question. You can practice at any time of the day except after meals. The best time however, is the two hours around sunrise. In the evening the two hours around sunset is also favourable time.

Place of practice :

Yoga classes

Place matters alot while performing asana. Choose a well-ventilated room where it is calm and quiet. You can practice outdoors also but take care that surroundings should be pleasant.

• Do not practice in a strong wind , in the cold, in the air that is dirty, smoky or which carries an unpleasant odours
• Do not practice in the vicinity of furniture or anything that prevents free falls to the ground.

Blanket :

Use a folded blanket of natural material the practices as this will act as an insulator between the body and the earth.

• Do not use a mattress which is spongy or filled with air. This affect your spine.

Clothes : During practice it is better to wear loose, light and comfortable clothing.

• Remove spectacles, wristwatches and any jewellery.

Bathing : Try to take a cold shower before starting. This will greatly improve the effect of asanas.

Detoxification : Choose one time daily to go to the toilet before doing asanas. The stomach should be empty while doing asanas. One of the reason why early morning practice is recommended is that the stomach is sure to be empty.

• Do not use laxative drugs.

Diet : If you practice asana although it is better to eat natural food and in moderation. There are no special dietary rules. Half empty stomach is recommended for better result.

• Contrary to popular belief, yoga does not say that a vegetarian diet is essential although in the higher stages of practice it is recommended to take non-veg.
• Avoid food which cause acidity or gas .
• Specific dietary restrictions are recommended for certain diseases.

Straining : A very common reason why people do not practice asana. Beginners may find their muscles stiff at first but after regular practice of week you will be surprised to find that your muscles are more supple.

• Never exert undue force while doing asanas.

Age limitation :

No age limitation sets in yoga all age group, male and female practice asanas.

Conta-indications : If you are dealing with fractured bones, chronic diseases such as stomach ulcer, tuberculosis or hernia, should consult a yoga teacher or doctor before practice asanas.

Sunbathing :

Never practice asanas after a long period of sunbathing as the body period of sunbathing as the body will be overheated.

Terminations of asana : If you feel excessive pain in any part of body immediately stop asana.

• Do not stay in an asana if discomfort is feel.