Pull up exercises known to be the forte of the male gender in the gym does not hold much weight any longer with the females pulling up their socks and trying out various pull up exercises as well in order to strengthen their bodies. Along with the basic exercises the gym offers these days, some of the pull up exercises every woman can give a shot at as well are discussed below.
Some Of The Pull Up Exercises And Their Benefits For Women Are Discussed As Follows.
Close Grip chin Pull Ups
A particular pull up exercise easily practiced by a new bee, this pull up needs to be done by gripping the pull up bar with the hands close together. Once the hand is positioned, it must be ensured that the front of the face is facing the hands while carrying out this activity properly. The benefits associated with this close grip chin pull ups is the fact that it involves the use of the biceps and without putting much of strain on the back region as well.
Alternate Knee Twist Pull Ups
This one is a great exercise when done properly as this helps in toning up the entire body. To practice this one needs to pull up the body and then draw the knees to the chest region before twisting them to the right and left side before going back to the starting position. This pull up activity helps in toning the abs and the muscles due to the fact that this stresses the muscles around to hold the weight together.
Negative Pull Up
This is considered to be a beginner’s pull up exercise where one uses an elevated platform to pull oneself to the bar and then releasing the body slowly. This pull up technique is actually the base on which the stamina of the body is built by tiring the muscles before trying to do the actual pull up activities.
Classic Pull Up Method
This pull up needs to be done by holding the bar at par with the shoulder width with an over hand grip. Post this, the person needs to starch the hands and just hang the body to the bar and pull oneself till the chin is over the bar and slowly going back to the starting position. This method is known to be the best workout to tone and strengthen the upper body to a huge extent.
This is just a bit of variation to the classic pull up technique as here one needs to swing the legs to gather momentum so as to pull oneself to the bar effectively. This technique builds the strength and stamina in the back muscles and helps in retaining body health as well.
Tarzan Pull Ups
This exercise needs a person to hold on to the middle of the pull up bar with both the hands closed together and pulling the body up till it reaches the top. After that, one needs to twist the body to the right and relax into the starting position. However, the next round would follow the same technique just with the twisting to be done towards the left and repeating the entire cycle. This exercise helps in building the core muscles ensuring the increase in body strength.
Towel Grip Pull Up
This pull up exercise needs the use of two towels which are wrapped around the bar and pulling the body with their help. This exercise ensures that the forearm muscles are activated along with exerting pressure on the upper back and biceps as well, which is formed by holding on to the towel as it requires great strength.