In defense of the pull-up and the push-up

As I get older, I enjoy my mobility more. In adolescence and at the age of 20, it was all about weight, personal best, success and strength. And while I'm still pursuing these goals to some extent these days, my main goal is to make good progress.

That's why I'm such a big promoter of Swedish gymnastics. Along with the development of strength and endurance, bodybuilding has an integrated mobility component that is lacking in many dumbbells. It's an effective and, so to speak, fun way to get in shape, although beginners are often intimidated at the idea, largely thanks to a pair of upper body exercises: pull-ups and the tractions.

If it sounds like you, do not worry! Decomposing these exercises and isolating the beginning and end phases helps to build strength and confidence. Add to that carefully selected dumbbells and you will soon be able to push and shoot like a pro.

pushups

Shooting exercises are the hardest part of bodyweight training. Some outdoor parks will have bars that are low enough for the inverted rows (also called horizontal pulls); This is a good option for developing grip strength as well as the major back muscles that are brought into play during traction movements. Everyone does not need to do exercises in height If, however, he is on your to-do list for 2019, listen.

The problems

Gripping force is a major limiting factor for all traction exercises. With the push-ups – where all the weight of your body is hanging under your hands – this limitation is even more pronounced. You also need a high level of strength and endurance in the arms, upper back and trunk.

Patches

the active blocking The lower part of a pull-up is ideal for strengthening hands and developing the sense of mechanics of shooting exercises. Take an overhanging bar with palms facing you, arms outstretched. From there, pull the shoulder blades down and squeeze them against your spine, then extend your legs forward, flattening the arch in the lower back. Maintain tension throughout your body by working up to 60 seconds.

the flex grip is the top of a pull-up. This variation puts more emphasis on the upper arms and upper back. It's similar to active suspension, only your palms are facing you and your arms are flexed rather than stretched so your chin is above the bar. Do not worry if you are not able to rise so high, you are allowed to jump or be boosted by a box or a friend. Aim for a 30-second suspension.

People do not realize that the brachialis – the muscle beneath the biceps – is the main driver of arm flexion. When your palms face each other in a neutral position, the role of the biceps is reduced, giving the brachialis an opportunity to shine. Hammer loops are done that way. Mix a few sets of six to ten repetitions in your routine and marvel as your pulling force increases.

Shoes

Forget the bench press – for a well-built chest and powerful shoulders, shoes deliver the items. New customers do not generally share my affinity for this age-old exercise, but that's because, as many readers know, pumps are not made for beginners. There is still a lot of work to do before you get to your first face to face repetition!

The problems

You may not think that pumps are a fundamental exercise, but if you think about it, the whole movement is basically a board from top to bottom. A stable core, movable shoulder blades and healthy wrists are essential, along with strong triceps and shoulders.

Patches

First of all: you must be able to hold a finely executed board in both the high (elongated arms) and low (resting on your forearms) positions for at least 30 seconds before performing the push. One of the most useful exercises for developing the endurance of the arms and trunk is the commando board, in which you alternate the high and low boards for a defined period of time.

The shoulder blades or shoulder blades play an important role in the proper lifting technique. When you lower your body to the ground, your shoulder blades should slide along your rib cage towards your spine. When you extend your arms and push yourself up, these shoulders should move wide apart. Push-ups right arm help refine that rhythm.

Anyone struggling with pushing exercises must spend time developing previous deltoids. The front dumbbells are a simple and effective exercise for the shoulders: keep a relatively light weight in each hand, tighten your glutes and maintain your abs, then raise your arms in front of you until they are parallel to the ground. Step back slowly, taking care not to put your hands on your thighs at the bottom of the movement. Try sets based on time, setting the clock on 30 to 60 seconds.

Paul Landini is a personal trainer and health educator at the YMCA of West End College Street in Toronto.

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