How to raise a full

!±8± How to raise a full

I am all the time, what people can do to replace the pull-ups and chin-ups asking if you can not do, or chin. Especially if they ask for multiple repetitions.

Here's what I propose, in consecutive order:

Pull Up / Chin Up Contains (isometric pull / Chin)

With a bank, and Plyo Box or chair for support to position itself at the forefront of the movement with your chin over the bar. Take your feet off the support, and only themselves to hold this position for as long aspossible. Try the second number of repetitions. If the exercise calls for six repetitions, holding for 6 seconds.

Drop Pull Ups / Chin Ups (eccentric pull / Chin)

If you are pressed for a few seconds so much, as indicated in your exercise repetitions, try a drop-pull-up. Closure will take place in the bar with a carrier, but the possession of this position you can be part of the negative or eccentric movement. Slowly falling into the arms fully extended position. IfThe elevator does not need 2 seconds eccentric, then you should take 2 seconds to get off.

Use you back to your support for himself up to the top of the movement, and repeat as often as possible until you can perform the desired number of repetitions. So if you drop two, and the exercise calls do six reps, you should practice going to quit the top position for 4 seconds.

Pull-Ups Full / Chin Ups (concentric / eccentric pull / chin)

Once youperform as many drops as pull-ups are called in the program, you should be able to do at least one train is full, even when asked to do six pull-ups, you may find a full pull up, pull up to 3 drops , and then a pull-up for 2 seconds.

Continue to work on it. This is not an easy task, but which offers many advantages. Of course, if you go to access a pull-up station, assisted area for him, or use tape to help, but many people who consult the ITrain at home and not have access to them. This is a great step forward for both beginners and advanced athletes. Good luck.