Getting in shape : Level 2 – Part 2

Just a thought – I’m wondering if anybody is actually listening to a word I’ve been saying. I’m seeing from the blog stats that enough people are reading the posts, but I have no clue if anybody has actually done anything. If you have, post a comment or something, and let me know.

I’m picking up where I left off in Part 1. Basically, continuing with the tougher kind of exercises.

PULL-UPS & CHIN-UPS

After your push-ups, you can catch a small breather if you want, but soon after you should try to find a tree. No, there will be no need for a rope, just a nice strong branch, growing parallel to the ground, which is not too high off the ground. The aim is to use this for pull-ups. If there isn’t such a tree around, find some metallic structure, like some monkey bars you can find in a children’s playground. Anything which you can grab and pull yourself up with.

Once you’ve found such a thing, proceed with caution. If you don’t do it right, you’re almost sure to pull a muscle in your side. The tree that I do pull-ups on (I don’t have monkey bars nearby), requires me to jump and grab the branch. This is a good exercise, because it just gives your thighs and calves just a little more to worry about, just when they thought their job was over. Practice jumping and grabbing the branch and hanging on a few times, before you proceed to do pull-ups. You won’t need to do this if you’ve got something quite close to your height.

Now, depending on how you do them, there are two ways to do this – pull-ups and chin-ups.

• When you grab the bar with your palms facing towards you, it’s called a chin-up. This works on the biceps, and is generally easier.
• The other, and harder way, is the pull-up, with the palms facing outwards. This requires more work on the part of your back muscles.

Anyhow, if this your first time, start with chin-ups, because they’re easier. As I’ve warned you before, this will be tough. Pull-ups are one of the best and toughest way to work your upper torso, because you’re arms are pulling your entire body weight.

There’s a good chance you won’t get it on the first go. Don’t be disappointed. As I said, you can start by just hanging in there, and trying your best to pull yourself up. If you’re still having trouble, jump. The momentum will help you till you’re stronger. Switch to pull-ups once you’re stronger. Also, in the beginning, use your hips to help boost yourself up, but this habit shouldn’t stay.

If you’re having to jump to reach your pull-up bar, like me, be careful on the landing down. Relax yourself, complete a pull-up, and just hop down, making sure you maintain your balance. It’s very easy to get this bit wrong, and pull a muscle in your side, which might hurt.

Do as many of these as you can. Gradually, you should be able to increase the number of pull-ups/chin-ups you can do.

SOME EXERCISE I DON’T KNOW THE NAME OF YET

This is an exercise I discovered purely by accident. But at the same time, it is extremely effective.

• Find a bench, the height of which comes up to your knees at the very least.
• Now, turn around, so that your back faces the seat, bend down and place your hands, palms facing down.
• Now shift your body, and lower yourself so that your butt is almost touching the ground (not seat), with your legs stretched out in front of you.
• Your torso and legs should form a ‘L’ shape, and your elbows almost at right angles, and your hands on the bench.
• Now push with your hands till your back and legs are in a straight line.
• Then let yourself down, slowly, till you’re back in the ‘L’ shape.
• Do this as many times as you can.

Well, this should keep you busy for a while. Will add one last punishing exercise in the next post.