There are various benefits pull ups that you can get for fitness and body health. pull ups is a sport that aims to train the strength of the muscles of the upper body, especially the muscles of the hands and back.
To get benefits pull ups maximally, You need a strong pedestal, such as pull up bar which you can find at gym, high bars, or it could be ventilation of the door of the house. pull ups This is done by lifting and hanging the body on the pedestal.
Various Benefits Pull Up
The following are some of the benefits pull ups what you can get:
1. Strengthens back, arm and shoulder muscles
As said before, one of the benefits pull ups is to strengthen the muscles of the back, arms, and shoulders. pull ups should be done regularly if you want to increase strength in these areas.
Muscles trained with pull ups, among others:
- The latissimus dorsi muscle, the upper back muscle that stretches from the middle back to below the shoulder blades and under the armpits
- The trapezius muscle, which is the muscle that runs from the neck to the shoulders
- The erector spinae muscles above, which are muscles that run along the spine of the upper back
- The infraspinatus muscle, which is the back muscle located in the shoulder blade
2. Train hand grip strength
pull ups can also improve your grip strength. If you like to do weightlifting, rock climbing, golf, or tennis, these exercises are certainly very useful.
Likewise in daily activities. Opening a jar, picking up groceries, or playing the guitar will all be easier if you have a firm grip on your hands.
3. Improve physical health
pull ups It is also beneficial in improving overall physical health. Research says that doing strength training, such as pull ups, regularly can help reduce belly fat that sticks to the internal organs, support bone health, and improve heart health.
4. Maintain ideal body weight
Doing strength training, such as pull ups, can also lose excess weight. This exercise doesn't burn a lot of calories, but it will increase your metabolism and prolong the calorie-burning process even after the workout is over. That way, your ideal weight can be maintained and you avoid the risk of obesity.
5. Maintain mental health
Not only beneficial for physical health, pull ups It is also beneficial for your mental health. A study says that strength training can have a positive effect on mental health. This exercise is believed to:
- Reducing anxiety symptoms
- Improve cognitive functions, such as thinking, memory, and sharpness of attention
- Reduce the risk of depression
- Increase self-esteem
Way to do Pull Up correctly
Before doing pull ups, make sure that the pedestal you use is really strong to avoid injury from falling. The pedestal must also be higher than you, because when doing pull ups, your feet should hang. After that, perform the steps below:
- Stand just under the pedestal.
- Spread your legs shoulder width apart.
- Jump, then grip the pedestal firmly with palms facing forward.
- Slowly pull your body up until your chest is close to the support you are holding. Do it while exhaling.
- Bend your knees and cross your ankles to stay balanced.
- Slowly lower your body until your elbows are straight again, taking a breath. During your descent, keep your hand muscles strong, so you can descend in a controlled manner.
- Slowly pull your body back up.
- Repeat the movement as many times as you can.
In order to get the results and benefits pull ups For the maximum, you need to do this exercise with the right movements and regularly, ie 2-3 times a week. In addition, balance it with the consumption of balanced nutritious foods and adequate rest.
If you have ever had a back, neck, shoulder, elbow, or wrist injury, avoid doing this exercise. Instead of benefiting pull ups, your injury can even get worse. Don't hesitate to consult a doctor or therapist about what strength training is right for your condition