Alexia Clarkのインスタグラム(alexia_clark) - 6月11日 01時39分

Here are some exercises you can do ANYWHERE to help you progress to pull ups!
1. Using a long Band will help you keep your arms wide like you would with pull ups. Keep your shoulders down and slightly lift your chest off the ground.
2. The pulse will help you learn to engage your traps and lats and will help you learn to keep your shoulders down during tension
3. Overhead retractions are SO important! I see so many times when pull ups are attempted but there is no retraction and that will make pull ups SO hard and also increase your chances of injury. You also aren’t engaging the correct muscles so the benefits of pull ups will not be achieved.
4. Don’t let your hand cross behind your head. Keep your shoulder down
5. Using heavy furniture at home will give you the ability to use a heavier band and doing things in a supine position will isolate the muscles.
6. You should use your lower body A LITTLE to help you learn how to pull yourself up however don’t let your legs do all the work! Use this exercise to help you learn how it feels to pull yourself up
7. Engaged holds simulate dead hangs. They will help you with your grip strength and also teach you to keep the correct muscles engaged.
Try these at home a couple times a week! 8-15 reps 2-4 rounds .
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www.alexia-clark.com
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