Pull ups are really versatile exercise in terms of all the different styles that you can try. You can vary the grips (pronated, supinated, neutral, or thumbless), weight (less than bodyweight, bodyweight, or additional weight), and bar. With a little bit of imagination you can do this exercise anywhere and it’s fun. It feels great and empowering to pull yourself up and when people see you doing this challenging exercise they have a certain respect for you, because it is much easier to train with a barbell than pull your own body weight on a chin up bar.
Try the Commando pull ups!
Standing sideways under the chin up bar, jump up and hang with your hands touching each other and arms straight. You can pull yourself to one side at a time. Touch the bar with one shoulder, than lower yourself and pull yourself up from the other side and touch the bar with the other shoulder. Give your arms a full stretch before you do another rep. If you don’t have enough space on each side of the bar like me, then do the whole set, turn around to face the opposite direction and do another set.
Enjoy,
Zuzana.
Zuzana, I tried the core body workout today (not even complete because I watched it omce and forgot some parts), and it made me sweaaaaaat like I didn’t before !
Thank you so much !
Aziz
Hi Zuzana,
i’m from the philippines. i am a soccer player but due to an injury i had to recover for 4 months. may i ask you what is the best diet to do because i grew a little big. i now have tummies. and may i ask what is the best workout, conditioning to do.
thank you.
expecting your reply.
Hi Zuzana,
I would like to share my fitness accomplishments with you so far. First of all, I am always following your training videos and they are great! For my first month I was following 40 min. whole body workout 3-4 times a week plus I was running 5 days a week for at least 20-25 min. Then after a month, I switched to latest “Rock Your Body” workouts and continue doing cardio (running) 5 days a week plus after weight training for 20-25 min. I see differences in my body; for example, my thighs became narrower and I gained some muscle mass. I lost 6 pounds for 3 months (from 124 to 118). However, I still have a lot of body fat and cellulite which is 20%. My upper body became very thin but my butt and back side of legs still contain a lot of cellulite storage which doesn’t go away. In my diet I am following rule of 3-2-1 and eating 5-6 small meals a day. Also, I drink plenty of water. However, sometimes like once in two weeks I can eat small piece of cake or eat fat free ice cream.
My question for you is it possible to get rid of cellulite and what am I doing wrong what holds me back from better results?
Thank you for your time :)
How can we develop strenght to perform those chin upps.. pulls ups, etc?
Thanks! ^^
Checkout the regular pull ups, I talked about it in that post.
Hi Suzana!
Sorry for The question, but have you ever took some testosterone ? even though it was a little for few time? only to have an upgrade?
My all respect!
Hi Marcia, no I have never tried that. Why? Did you?
Hi Suzana!
No i´ve never tried, i only ask you these kind of things, one more time sorry, because in internet has , you know a lots of good and bad things, and , like you , i love sports, fitness, etc… and i don´t know you and you don´t me, so how i told you i´m a physician , and i liked so much your BLOG, and my cousin too she lives with me for now, and she asked me if she can try something to gain muscle, and force, and i have afraid she being in trouble! I explained her a lot , that it´s no necessary, she must only train and eat right,as that with the time comes the benefit to her body, must be pacient. And i have afraid that she is in some site or another Blog reading, or someone indicating to her anything to take. And i only asked you not for me , but for her to see that you gain this strenght, and this beautiful body because you are persistent, train hard, and has a good discipline! Thanks for your answer! My all respect
Marcia
Marcia,
I don’t even eat supplements and I am not using any expensive fitness equipment. I am not an elite athlete but a regular person who wants to stay healthy, fit and strong. I believe in fitness basics, discipline and hard work.
I told her to follow your site because i think you are confident, sincere, and sweet girl, a good example to her follow of persistence, Thanks.
Great job with the pull ups. I do a lot of pull ups myself. I think it is the best upper body excersise known to man & woman …Keep up the great work.
Thank you so much Zuzana, for the answer, i apreciate your atention, so from now , my cousin knowing that, i hope she change her mind, and don´t be in trouble! I told her it´s not simple, only take and everything will change! even to take something must know how to use the benefits of the suplement, when intake, what kind of products, and for what! not only intake and that´s all, even can worst the problem, even can lead an weight gain, if don´t know what for!
One more time! Thanks
Thanks,
I just wanted to say I think the vidoes you post are very good & informative. Im about to start using press ups,pull ups, and other exercises using my body weight as Im finding weight lifting damaging to my shoulders. Hopefully this new workout plan will help me to continue getting stronger without the pain. I was just wondering how long you have been exercising for as your knowledge is very impressive ?
HI Laurence, I have started with fitness a year ago so I still have a lot to learn but I am enjoying it very much. Thank you for the comment. Enjoy the routines.
Hi Zuzana! I’m very impressed with your work out routine. I’m doing Strong Lifts 5X5 since March: bar squats, deadlifts, bench press, etc with a lot of weight and injured my back so I’m thinking your routine will be perfect for me. I do have one question though: What was your start weight, how many times a week do you exercise and how much body fat you had when you started.
Thanks a lot.
Marina
[...] Zuzana – BodyRock.Tv wrote an interesting post today onCommando Pull ups exercise | free <b>fitness</b>, and exercise videos <b>…</b>Here’s a quick excerpt [...]
Hey Zuzana, I couldn’t help but notice that you are always pulling up to the same side when doing this exercise. It may be inconvenient for you under the stairs but it’s important to note that people should either switch their arm position every set or do one pull to the left followed by one to the right with the same hand position. This is because when pulling to the same side, one arm always works on the lateral head of the biceps brachii more than the other arm and in contrary the other arm will always be exercising the medial head of the biceps brachii more. It is important that both the lateral and medial biceps get exercised equally.
With all respect
Luan
[...] Zuzana – BodyRock.Tv wrote an interesting post today onCommando Pull ups exercise | free <b>fitness</b>, and exercise <b>videos</b> <b>…</b>Here’s a quick excerpt [...]