If you have spent the time of social media, as a woman, we became unknown to the exercise of the hip dominant - and for good reasons. Strong glutes are necessary for the body's powers, stability, and yes, beauty appeal.

But there are important pieces of missing from racing: Upper body's strengthEspecially in Back and arms. One of the most powerful exercises, the transition that women often overlook is Pull up. Not only it just does the back, shoulders, shoulders, but it has reinforce the core, and improve the work strength.

Why do women look up to pull up hard?

Pulling is a mixture, heavy movement that needs a high level of Strength strength- You are compared to your body weight. On average, women tend to have muscle muscle and testosterone less than men, which makes the first movement at first.

Other factors include:

• Biological powerWomen typically have a higher body fat percentage and different fat distribution (more in hips and legs), which converts the center of mass.
• Lack of trainingMany women do not focus on the upper body movements in their training history, making pull over foreign.
• Psychological barriers: Pull often seen as a "male" movement or "too hard, which creates a mental block before attempted.

But the truth is this: All women can learn to pull up with advancement, appropriate programs, and mindset.

The benefits of pulling up for women

1. Post Update

Pulling up to the strong strength of the world dominated by the world dominated by the screen and frustrating, pulling up with your standing.

2. Above the top of the body

Pull up to rear goals, biceps, forearms, shoulders, and core. When practically executed, they lead to a loud body, athlete without being desired.

3. Main strength

Strict pull requires full-body tense, especially from the core. Pulling training helps strengthen stability of depths, sports, sports, and injury prevention.

4. Beneficial strength

Pull-ups translate in real world: baby lift, climb, and move furniture. This useful features are strengthening daily life.

5. Hormone hormonal benefits and minds

Strength training, including pulling, increase the endorphins, supporting the hormone balance, and helps to increase confidence balance. The woman who overcomes their first pulling time would describe it as a psychological and mental point.

6. Burning and burning capacity

Because Pull-ups recruited a lot of large muscle groups, they increase energy spending on both exercises, helping to lose fat and health.

How women can get better in pulling up

1. Training the pull up first

Use resist resistance tab, pulling machinery, or counterfeit assistance to reduce load and strengthen through full movement.

2. Improve the course strength

Hanging, with farmers, and the towels hangs the arm and strength needed to maintain certainty in the bar.

3. Conference the upper body

Including exercise like:

• lat scldowns
• Row
• Rows or dumbbell row
• Pulling the face
• Pulling Pulling (Eccentric)

4. Focus on your pushing

Slowly begin to strengthen your strength by doing Brachialis pull-ups Or half pulls.

5. Use the appropriate mode

• Starting from hanging dead with shoulders (motion).
• Pull your chest to the tab, not only your chin.
• Avoid using the pace (unless the show attracts attractive in crossFit settings - exclusively).

Example Pull-Up Progression Workout for Women

Frequency: 2-3 times a week
Holiday: 60-90 seconds between the package

Warm (5-10 minutes)

Week 1: Strong cycle

Perform 3 rounds:

1. Pulling up (Band Or Engine) - 6-8 reps
2. Row - 10-12 reps
3. Live Pulldown Disease (A wide grip) - Reps 10
4. Pull the face - Reps 10

Week 2: Grip Cycle

Perform 3 rounds:

• Warm
• Hangs dead (1 x 20-40 seconds)
• Row - 10-12 reps
• Dumbbell row - 12 reps
• Lat pulldown illness (wide grip) - 12 reps
• Pull the face - Reps 10

Week 3: Get Skill

• Warm
• isometric pulled up - (3x 10-20 seconds)
• Row - 2-3 x 10
• Barbell row details - 2-3 x 10 reps
• Lat pulldown illness (wide grip) - 3 x 10 reps
• Pull the face - 3 x 10 reps

Week 4: Pull action

1. Warm
2. Half pull (Eccentrics focus): 3-4 series of 3-5 reps / lower (3-5 seconds) from the band position
3. Row - 3 x 8-10
4. Barbell row details - RPS 3 x 8-10
5. Lat pulldown illness (wide grip) - 3 x 10 reps
6. Pull the face - 3 x 10 reps

Week 5: Master that pulls up

1. Warm
2. Pull up - 2 x Max
3. Row - 3 x 10
4. Barbell row details - 3 x 10-12 reps
5. Lat pulldown illness (wide grip) - 3 x 10-12 reps
6. Pull the face - 3 x 10-12 reps

How to include pulling into your weekly

Last thoughts: Reclaim strength upper body as a woman

Pulling is not only for men. They are for women who want strength, power, gesture, gesture, and confidence. While they may be hard at first, the master they are one of the strength experiences that you can have in the gym. It's time to stop over the day and start building a moving body, lift, and live on the bottom.

Keyword

• Pull up for women
• The benefits of pulling up
• Female strength training
• Exercise for women
• How can a woman pull up
• Body exercises for women
• Exercise
• Why do women have difficulty pulling up

Ether

1. Bambaicheichi, et et al. (2005). "The difference between gender in muscle and fatigue resistance during high violent exercises." Magazine of the usage of Europe, 94 (3), 325-3331.
2. Ebben, WP, & Blackard, do (2001). "The implementation of strength and context of the national football training and condition." Research journal forces and ready 15 (1), 48-58.
3. Westcott, WL (2012). "Resistance training is repelled: The effect of health strength training." Report on Current Medical Medical, 11 (4), 209-216.
4. Schoenfeld, BJ (2010). "The mechanism of their muscle and their applications against resistance training." Research journalism and condition, 24 (10), 2857-2872.