Is it possible to pump up with push-ups and pull-ups?

#2 Do one-arm push-ups

During push-ups on one arm, you will get a fairly noticeable load on the triceps and lats. Try to do at least a dozen push-ups - you’re unlikely to succeed the first time.

However, if you have never done push-ups on one hand, go through our guide: in it we discussed in detail how to learn how to do push-ups on one hand from scratch in 3 steps .

Useful tips

If you feel that your own weight is not enough for you to work your muscles well, try using additional weights that can be attached to your belt. When working on the bar, use leather wristbands. This will improve your grip and protect your muscles from strains.

It is better to work out on the horizontal bar in pairs; on the last repetitions, your partner will help you overcome the dead point - such training is considered the most effective. Try to perform the exercises without jerking, rising and falling smoothly. Remember that negative movements or lowering the body are the same work as raising it. Monitor the quality and “purity” of the exercises. It is also important to ensure adequate amounts of protein, fat, carbohydrates and vitamins in your diet.

#3 Put your feet up

The easiest way to increase the load is to place your feet on a bed or chair. The higher they are, the more of the weight will be on your hands. As an option, they can be placed on a fitball. Unstable support will activate stabilizer muscles , which will come in handy when working with free weights.

Elevated push-ups will force the top of your pecs to work, something that almost never happens during regular push-ups. Well, if you use a weight in the form of a backpack, they will definitely say “thank you.”

The most extreme version of elevated push-ups is to throw them up against a wall and perform push-ups upside down . The technique will make you sweat, but the front and middle deltoids will be involved in the work. If you want to learn, read our material on the topic.

Let's find out from the video who the turnstile men are

And, really, all you need is nothing: a horizontal bar in the yard and desire. Well, at first this will definitely be more than enough. So, in order to get at least the first rank in Street Workout you need:

• Pull up 10 times
• 20 push-ups and 15 parallel bars
• Touch the bar with your toes 3 times
• Make an exit by force on each hand
• Perform 3 inversion lifts
• Make an angle and fix it
• Captain's Rise

As you can see, you need a power base to be able to do some feints and, of course, you need to be able to do at least the simplest elements from a wide range of turnstiles. In general, the main goal is to learn how to perform as many different feints as possible (not only on the horizontal bar, but also on any outdoor apparatus) and perform various strength exercises, since without proper strength training it is very difficult to perform various tricks. Well, it seems like we figured out who the turnstile men are. It would be nice to figure out who needs it and why.

Currently, Street Workout is rapidly gaining momentum in Russia and other post-Soviet countries. Various championships are held, categories are assigned, and in other countries, for example, in Colombia, Street Workout, namely the Gimbarr movement, is considered a national sport. And it all starts with ordinary exercises on the yard horizontal bar. This is exactly how our famous domestic athletes Mikhail Baratov and Denis Minin once started.

Among the foreign ones, of course, it is worth noting a prominent representative of the “Ghetto Workout” movement, a black American named Hannibal , or as he is often called Hannibal for King , whom I already mentioned a little higher. This, without a doubt, is an outstanding athlete who does this on the horizontal bars and uneven bars, that sends shivers down your spine. By the way, he is a member of the Barstarzz team. In general, this team is widely popular not only in America, but throughout the world. And although Street Workout is predominantly a men's sport, they have one girl, Alexia Evans, what she does on the horizontal bars... you just have to see it.

Thus, the turnstile movement, and now we can say with confidence that this movement, which is gaining momentum every year, performs many useful functions. By doing Street Workout, a person gets into shape and improves his health. And thanks to the fact that training takes place in the open air, a healthy lifestyle is actively promoted. The strong and flexible bodies of turnstile men inspire young boys and girls to play sports. And this cannot but rejoice!

#4 Do corner push-ups

This option is perfect for those who are hesitant to do push-ups upside down, but want to complicate the technique. Unlike many other push-up options, this one focuses on the deltoid muscles , and this is a huge plus.

Technique

• Position yourself so that your feet are shoulder-width apart and the angle between your hips and body is 90 degrees.
• Lower yourself down, spreading your elbows to the sides until your head is just a few centimeters from the floor.
• Pause and slowly return to the starting position.

How I became a Jock

Do you train in the gym until you lose consciousness, eat only cottage cheese, splurge on sports nutrition, but your muscle mass does not grow?

I think this problem is familiar to many. I myself wasted a year and a half of my life.

And I would have continued to train for a long time to no avail if I had not learned about one EFFECTIVE METHOD OF PUMPING

, to which I dedicated an entire blog!

Look at me - only 4 months difference, but what progress!

Let me make a reservation right away - we are not talking about doping or anabolic steroids. I am for natural bodybuilding.

I came to the gym as an ordinary scruffy guy. No authority among the boys, no interest among the girls - you know, I had a crazy motivation to become big and pumped up

.

But even following the trainer’s recommendations and working out in the gym 3-4 times a week, I didn’t gain anything. Everyone laughed at me - how can it be, I go to the rocking chair, and everyone is the same shabby person.

Now I think what a fool I was then. I wouldn't have wasted so much time and money if I had known how easy it really is to get pumped up .

An accident helped me change myself and achieve unprecedented muscle growth. All this time there was a guy training with me in the gym. In just six months, before my eyes, it doubled

. I gained about twenty kilos! Everyone in the gym admired him. Even the coaches said that with his physique it was simply unrealistic to gain weight like that.

Pay attention!

I didn’t understand how it was possible, he trains less than me, not as intensely, his strength is much lower than mine. But such progress!

I took a risk and asked the guy what regimen he follows and what he eats, which adds 3-4 kilograms of net mass EVERY MONTH

! I really thought I was on hormones.

The guy told me that he doesn't use anything like that. And in general, anabolic steroids are a thing of the past. There are great dietary supplements available today.

, which work better than any steroids, and are several times cheaper!

He told me about one such supplement - it’s called “KSB 55”

.

This is not what they sell us in sports nutrition stores. The proteins and gainers we are used to, supposedly designed to increase muscle mass, are actually a simple advertising gimmick. They all promise us excellent results in a short time, but in reality we are simply throwing money away.

“KSB 55” is a 100% natural remedy, the purest powder of Amazonian Guarana, the most popular natural anabolic among athletes.

Unlike other sports supplements, KSB 55 contains many times more guarana. Therefore, the effect cannot even be compared with the effect of regular sports nutrition.

Very important! THIS IS NOT A HORMONAL DRUG

! “KSB 55” simply accelerates anabolic processes in the body even when you are at rest. What can we say about the effectiveness of training - it increases by 3-4 times no less.

Hence the result - accelerated growth of muscle mass, increased strength and endurance, rapid recovery - in short, everything an athlete needs.

“KSB 55” works even better than pre-workout supplements!

During classes you feel frantic energy and a surge of strength. And after training you don’t feel exhausted. And most importantly, you do not experience any side effects.

Interesting: Is it possible to pump up your abs after eating?

I can say for myself that “KSB 55” works with a bang! I started taking it six months ago. There are changes, right?

It is important!

During this time, I gained 30 kilograms of lean muscle mass and continue to gain. Even my girlfriend has already begun to hint that he is too big. But I know that there is no limit to perfection.

My strength levels have increased unrealistically. Now I can comfortably bench press 140 kg.

Now in my rocking chair I am the main authority, they admire me, they consult with me. And I tell everyone - in order to effectively pump up and progress, and not waste time, you need a competent approach not only in training and nutrition, but also in choosing special dietary supplements!

If you, like me, want to try “KSB 55” in action, then here is the website of the only official supplier where you can order it. Here you definitely won’t run into a fake. You definitely won’t find it on sports nutrition shelves or in pharmacies.

GO TO THE OFFICIAL SITE

Source: https://site-na-okis.ru/node/Mozhno-li-nakachatsya-otzhimaniyami-ot-pola.php

#5 Do jumping push-ups

These push-ups are otherwise called plyometric push-ups . Perhaps by themselves they will not create a strong load on the target muscles, but they will work well for developing explosive strength and will allow you to increase strength indicators, including in bench presses. Explosive strength is also useful in team sports, such as volleyball and basketball.

The rules are simple: at the bottom point you need to push off with your hands and jump so that your palms come off the floor.

Over time, the technique can be complicated: for example, clapping your hands while jumping in front of you or behind your back. The number of claps can also be increased.

Restrictions for playing yard sports

Anyone can become a turnstile maker, regardless of age and gender. The most impressive results are demonstrated by athletes who, from childhood (4-5 years of age), constantly perform a set of exercises on horizontal bars.

For girls, due to the physiological characteristics of the body (muscle structure, thinner bones), it is much more difficult to achieve impressive results. The optimal age for starting training for guys is 15-16 years old, although it is not too late to start training at 25-30 years old, and old age (up to 60) is not a barrier. The main thing is to correctly create a training program and not overload the body with unnecessary stress.

People who have various problems with the spine (curvatures, injuries), as well as those suffering from underweight or overweight, should approach exercises with caution. Classes are strictly contraindicated in case of muscle dystrophy, serious problems with tendons and joints.

#6 Do push-ups using your fist or fingers

The whole point of this version of push-ups is that the distance from the chest to the floor increases. The range of motion increases , and the muscles need to do more work to get to the bottom point and get out of it to the top. That is, performing this option is more difficult than regular push-ups.

In addition, finger push-ups strengthen your wrists and work on grip strength, which you will need in the lion's share of compound exercises, including barbell presses and pull-ups.

To avoid injury, it is better to start with a static plank on your fingers. Time after time, increase the time you spend in the plank. Then, start adding push-ups to the plank. You can start with half the amplitude and end with full amplitude.

You need to do push-ups using your fingertips, not your tips. In the latter case, it is easy to get injured.

As an option, you can do push-ups on special spacers, weights or dumbbells. The principle is the same - increasing the distance to the floor and the range of motion.

lateral delts deltoid calaesthetics pectoral anterior delts Triceps grip

Pull-up program for beginners

If you don’t know where to start or don’t know how to do pull-ups, use this program of 30 workouts to significantly improve your results in pull-ups:

Do not move on to the next program before completing the previous one when using proper pull-up technique.