The clapping pull upThe clapping pull up, unique bodyweight exercises difficulty rating for one rep - 6 out of 10.
Average time taken to master, 2 months.
The clapping pull up is the thing to do if you want to improve your sporting performance, endurance and upper body strength. Although it is very similar to the standard exercise, the speed of movement needed to rise high above the bar, remove your hands, clap and then place your hands back to their original position develops amazing explosive power that is well worth obtaining.
This exercise requires you to do the complete opposite of what you would normally do for pull ups because unlike the standard version were you perform the exercise slow and under control the secret of this one is speed of movement. To gain the height necessary to clap in mid air your body needs to move extremely fast which also facilitates the building of the explosive power mentioned earlier. However, because of the nature of this exercise do not attempt it until you have already mastered the standard exercise and feel you possess the coordination and strength required to attempt it safely. Before you begin always make sure you have warmed up properly and then assume the normal pull up position. From there you need to pull yourself up as fast as you can so that your chin rises well above the bar, quickly take your hands away, clap and then return them to their original position. Also keep in mind that because of the coordination required this is an exercise were practice makes perfect so do not be disappointed if it takes you a while to nail it.
Make sure you thrust your chest forward and lean back slightly as you start each rep so that your chin is away from the bar. Try to practice this exercise on a bar that you can reach on your tip toes so that you do not have far to drop if you get it wrong. Remember speed is the key, the faster you move the more chance of success you have. Make sure there are no dangerous obstacles in your path incase you drop back to the ground. Breathe in before the start of each rep and try to imagine you body being as light as possible. Expel the air powerfully as you travel upwards (This will help to develop power similar to that displayed by martial artists when they perform breaking teckniques) If you would like to lose up to 2lb of fat each and every week or start building muscle now why not let me train you online on a one to one basis and you will receive your own exercise and nutritional plan designed specifically for you and your individual, age, physical composition, metabolism, lifestyle, and goals. Find out more Here
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.