There are a lot of pull up exercises available for women these days and you can see that they come with an array of benefits too. Be it the negative pull up, where you have to pull yourself up with the knees folded. Or the chin pull up where you bring the chin as close to the rod as possible. Each of these exercises take a lot of intensity and hard work and so comes the rewards too. For women in particular there are amazing benefits of these exercises, which you must know.
How To Do Pull Up
For the pull you need to hold a raised bar using your hands. Now grip the bar well and pull yourself up. You can keep knees folded or keep them straight. You can also try variations like facing the fingers towards you or outdoors, do pulses or even go deep into the pull up. All of these come with immense benefits for women.
Less Time Consuming
Another benefit of the exercise type is that you can start off on these exercises, without worrying about spending too much time on it. Even 10 sets are enough to get your metabolism started. Unlike other exercise forms where you have to spend 10-15 minutes on the sets, these are sets that are completed in a few minutes. So perfect for the women on the go.
Basic Compound Exercise For Upper Body
No matter how many types of exercises you do, compound exercises are a must do for women. This happens because any compound exercise will help you to work and target multiple muscles, which is not the case with other forms of exercises. It also means that when you are targetting multiple groups, you are working on different body parts too like shoulders, arms, chest, etc at the same time.
Triggers Of Hormone Growth
As women tend to age, their hormone levels also go for a toss. In most cases, women approaching menopause or going through stress suffer from many hormonal changes. This is very true post pregnancy also. But with the compound exercise type like pull ups, you trigger of better hormonal growth. It releases hormones like estrogen and strikes a balance too. So you are able to get a free hormonal therapy with just exercise of the upper body.
Shapes Upper Body
For apple-shaped women, the main problem is a bigger shoulder area and a larger waistline and chest line. Doing the pull up exercises helps in shaping the upper body to help you get that toned look.
If you want your breasts to stay younger for a longer time, without trying too hard, then pull ups are the exercise type for you. You can do it for strengthening and lifting the breasts. As a result, your breast stays firmer and in healthier shape for longer time.
If you are looking for an intensive workout then this is the perfect option. Pull ups work on the muscles of the back, chest, arms, and even the waist. You can increase or decrease your intensity by choosing different pull up styles like negative pull up can be done laying down, which is less intense. To make it count more, do it in standing position on a raised bar.
Improves Grip Strength
Most women tend to suffer from the problem of weak wrists and weaker grips, by doing these pull up exercises not only do you strengthen the muscles around the hands, but improve grip and work on the bones too.
With pull up exercises, you are actually aiding the body in fat loss. The exercise is basically an anaerobic style of exercise. It gets your heartbeat moving fast and as a result, fat loss starts. In fact it really works well on the entire stomach area too, which is the problem for fat loss.
Versatile Workout Option
With pull ups, there are so many variations and options available. You can do it as a part of interval training. So do 100 jumping jacks or skipping followed by 10 pull ups. You can do variations like close grip pullups, where forearms are used or the reverse grip upper arms are used for adding strength.
This compound exercise keeps your metabolic rate going even after a workout. So you are able to burn calories even hours after the workout is done. Great way for weight loss too.
Feasible And Convenient
Women tend to be on the run all the time. Hence an exercise like pull up is vital for them because it requires less sets but provides amazing results. You just need a bar at home or even in the gym or at the park for doing it. You just have to make sure that your body is warmed up before starting. And there you go, just do as many sets as you want.