Here we go, taking a break from normal talk to get back to health and sports related info:
If you are planning to join the Navy SEALS, you will need to perform a minimum of 8 pull ups. If you are training to do that, however, it is recommended that you be able to do 15 to 20. This sounds simple until you do your first real pull up.
Pull ups involve raising your entire body weight up to a bar using just your hands and shoulder muscles. Taking just 20 minutes 5 times a week, will enable you to make a huge difference in your life. Remember that slow progression is the key to long-term success and follow the following rules to avoid feeling defeatist.
As you start, plan on doing 10 reps of 1 pull up. This might sound very simple, but it will be challenging. Once you have mastered this, you can move on to 6 sets of 2 repetitions, then stop to take a drink of water from your sports cup holder. It may take more than a week to achieve this, but do not push yourself too hard as you might either become discouraged or you might even injure yourself.
Progression can take you on to 5 sets of 3 reps, with the final goal being 20 pull ups. If you are having difficulties, consider adding visualization to your workout. If you think of yourself as being light as a pillow, you can visualize yourself floating up towards the bar, as if you weighed nothing at all.
Also, you may need to add some mantras. Tell yourself that age does not matter. Tell yourself that body size does not matter. Tell yourself that gender does not matter. Any time you are able to complete a pull up correctly, that is a sign of progress and should allow you to pat yourself on the back metaphorically.
Once you have reached your goal, there are ways to change up the routine. You can do the behind the neck pull up. The mixed grip pull up means that one hand is in the pull up position while the other is in the chin up position. Finally, when you are really strong, there is the one arm pull ups.
World records on pull ups include 50 in one minute for men and 34 in one minute for women. You do not have to be able to match that to have achieved success. By using a free standing pull up bar, you will be able to increase your fitness level. A pull up bar and 20 minutes a day can be your first step to a new life, and remember to keep that water handy in a nearby drink holder.