Pull-up exercises and their benefits

 By Mohamed Ragab, CNN Week

Updated 07:06 AM December 29, 2023

Sport is a normal physical effort or skill practiced according to agreed-upon rules for the purpose of entertainment, competition, pleasure, excellence, developing skills, or strengthening self- or body-confidence. The difference in goals in terms of their combination or individuality characterizes sports, in addition to the influence that players or teams add to their sports.

Physical education is the integrated aspect of education that works to develop the individual and adapt him physically, mentally, socially, and emotionally through selected physical activities that are appropriate for the stage of growth, and which are practiced under the supervision of good leadership to achieve the highest human values. Thus, the expression of physical education is much broader and has deeper significance for human life than being... Just physical health, physical culture, exercise, physical training, or sports, it is a field of comprehensive education, of which physical education constitutes a living field, indicating that its programs are not merely exercises that are performed, but under the supervision of qualified leadership that helps to make a person’s life more suitable to the requirements of his time.

The pull-up exercise is one of the famous, and at the same time difficult, exercises that has many benefits, including the fact that it relies solely on body weight. The pull-up exercises every muscle in the upper body. The exercise is done by holding a bar, rope, edge of a wall, or the like, pulling the body towards it with the hands, then descending with control to the initial position.

Here are some basic data for the pull-up exercise process:

Resistance: body weight.
Mechanical type: composite.
Force type: pulling.
Targeted muscles: shoulders, latissimus dorsi, chest, front of the arm, biceps brachii and triceps brachii.

Sports play an essential role in any diet that can be followed. It is beneficial for the human body and reduces the incidence of diabetes, heart disease and arteries, maintains an ideal weight and a better memory, and increases self-confidence. A British study proved that exercise helps the brain secrete chemicals such as endorphins that make a person feel better. There are also many sports games that are characterized by excitement, such as football, high jumping, and obstacle racing.

Physical arts are divided into three types: sports, martial art, and war art. Sports are practiced to exercise the body's muscles, are part of a sports federation, and operate according to specific laws. Everything that is like this is called sports. Like karate, after it turned into a sport, hitting an opponent became prohibited. Rather, the punch stopped before it reached the opponent’s body, preventing him from being injured in sensitive areas. As for the martial art, it has no law or sports federation and is used in street fighting. This is why we see that the police or military fighter learns a martial art, not a sports one, where he can strike dangerous and sensitive areas because the person is defending his life. As for the martial art, it is like a martial art that has no law or union and is suitable for street fighting, but in addition to it, the practitioner learns war and military strategies such as attack and defense plans, etc.

Exercise helps endurance and patience by training the body to be more flexible, and from here we discover that exercise teaches the following: Patience: When an athlete loses in a match, he must be patient with his loss and not attack his competitor and strive to win with honor and integrity. Sports are for refining souls, not for winning cups. Sports are related to respect, as the athlete must respect the rules of the game and respect his opponent. Sports teach the individual fair competition and challenge. Cooperation and developing team spirit and teamwork when holding matches between two or several teams. As well as learning boldness and courage, which is often found in combat sports such as kung fu, karate, etc. Sport develops self-confidence in the individual and teaches him focus.

Benefits of Pull-up exercises

Pull-ups require physical effort to lift and jump. This enhances leg muscle strength and improves cardiovascular capacity and physical endurance. The pull-up exercise mainly targets the leg muscles, including large muscles such as the quadriceps and buttocks and small muscles such as the calves. Therefore, regular exercise can strengthen and develop these muscles. Pull-ups are a vigorous exercise that consumes a lot of energy. When done regularly, it can increase calorie burning and help you maintain a healthy weight. Pull-up exercise requires good coordination between muscles and nervous system to jump successfully. With regular training, it can improve your body's overall balance and coordination. Pull-up exercise loads the bones and stimulates bone growth and strengthening. This can be helpful in preventing osteoporosis and improving overall bone health.

Usually, a person feels the results of push-ups begin to appear after 2-4 months, but this period may depend on several factors, such as: the weight. height. Body nature. Exercise intensity and duration. Adequate nutrition.

If you can do the exercise 20 to 25 times, you are in excellent shape. If you can't do at least 3 pull-ups, you need more exercise. The good news is that you can easily train and increase your reps every day with a home pull-up bar.

What is the correct way to do the pull-up exercise

Assume your starting position so that you are under the pull-up bar, with arms raised directly above your head and palms facing away from you. Jump or lift yourself to the bar and hold it firmly. Cross one leg over the other for balance and stability in your lower body. Make sure your head is in line with your torso, and your hands are on the bar. Roll your shoulders down and back. Exhale and slowly raise your body up by bending your elbows toward the floor, keeping them at your sides. Keep your body perpendicular to the ground and avoid leaning back or forward while pulling. Continue lifting yourself up until your chin reaches the level of your hands. Wait a moment, then slowly lower yourself to the starting position. Let your arms extend above your head while maintaining the position of the shoulders and wrists. Repeat the previous steps if you are able to do so.

Is pull-up exercise safe for everyone

This exercise may not be suitable for people who suffer from back, neck, shoulder, elbow, or wrist pain, and people who are overweight may have difficulty practicing it, so it is recommended to consult a doctor or physical therapist to ensure that this exercise is appropriate. The mind is in every case, and it is the best way to practice it.
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Mohamed Ragab

Professional Journalist and Editor Since 2016 A graduate of the Workers' University, I love writing in entertainment, art, science and technology Bring out my passion through my writing