Subscribe Feed (RSS)Pull-Up Machine
February 16th, 2010 by Mary | Filed under Exercise, home gym, injuries.
The pull-up machine is a great piece of equipment to build your back muscles and strengthen your back. When using the pull-up machine always keep in mind that you are pulling your own weight, which can lead to injury if not done properly. Before you start an exercise be sure to visit your doctor to make sure that you are able to do this kind of exercise.
The pull-up machine is great for building definition. It is better to do this exercise after weights to define and sculpt the back properly. Always start with the close-grip pull-up to add volume to the back muscles and define your lats as well as the middle muscles in your back. You can do three sets. Next, do the middle-grip pull-up, which develops your lats and your outer muscles as well. Finally, do the wide-grip pull-up, which enables you to develop all of your back muscles. On the pull-up machine you can also do reverse-grip pull-ups, which add mass to your lats and shape your arms and triceps as well. This exercise is great for symmetry and definition on all three parts.
Your back is made out of hundreds of muscles that you must concentrate on in order to build them correctly. If done with incorrect form you risk injury, and it takes a long time for muscles to heal correctly. Always perform this and any exercise in a proper way and never push your muscles to a level at which they will be injured. If this is your first time using the pull-up machine, do not strain yourself if you can’t go all the way up. Start doing partial pull-ups—meaning, go up to a comfortable stance and bring yourself down. Do this five to ten times. If you prefer you can always start by holding when you go up. Hold for about ten seconds and bring yourself down; repeat this exercise for about three or four sets. These exercises are the essentials for a great workout for your back. Remember, it is not how many you can do, but how many you can do properly and with good form that will make your workout beneficial.
If you are a novice buy a bar that you can put in your house and start by adapting to the motion of the exercise. If you are in a gym already go to the assisted pull-up machine and choose a weight that you will be able to perform at least ten repetitions with. The more you do this exercise the more you will get used to doing the exercise properly and gain strength as well as definition. if you are doing this exercise at home remember to always start slow and never set yourself goals that will end up discouraging you. Instead, utilize this exercise for improvements and push yourself to achieving great results. Visit bodybuilding sites to get proper forms for this and any other exercise as well as read more information on how to do them properly and safely.
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Tags: back, back muscles, Exercise, pull-up machine, pull-ups, strengthen
