If you want to increase your strength and at the same time create a sculpted upper body, you can do so with one tool. This tool is pull-ups.
If you are a woman, it is generally considered that you will not go for pull-ups. However, that is a very wrong idea because women can definitely perform pull-ups and get the maximum benefit possible from such exercises. Even women who are older than 50 can also perform pull-ups if they learn it the right way.
The best way to do pull-ups-
Proper body positioning
Even before you touch the pull up bar, you need to know the technique of a proper pull up. You will need to learn it, understand it and mastered the basics. After that only you should go and touch the pull up bar. If you want results, you will need to learn the basics well because only then you can expect the results when you put in the hard work. If you do the exercise wrong, it will not only increase the possibility of injury, but it will also not create the results you expected and that will dishearten you and after some time you will stop using pull-ups as an exercise.
If your body is a chain and all the links in the chain are strong, your ability to perform different types of exercises will improve dramatically. The same is true in case of pull-ups. If your body is strong, you'll be able to perform pull-ups better and more in numbers. If there is a weak link in the chain, you chain will break easily and it will not be as strong as it should be. If your code is weak, it'll be very difficult for you to perform pull-ups better and get the results you expect. That is why working on the core is very important to get the maximum benefit from pull-ups exercises and workouts. The core includes all the muscles in your body aside from your arms and legs. If your code is not strong enough, you'll not be able to perform pull-ups as you should be and so you can forget about the results you could have got.
Mastering the fundamentals
First, you will need to master the fundamentals of pull-ups and any program that teaches you that is a good program. Before you start working hard with your pull up workout, you will need to master the fundamentals of the basics. It is also important for you to follow the key steps in the process. If you do not follow the essential steps, you will not be able to improve your pull up technique, full body strength, stability, tension and controlled mobility. In that case, even though you try hard, you'll not be able to achieve your pull-ups specific goals and potentials. It is very important to perform the appropriate pull up regulations, arise until pulling exercises, shoulder controlled mobility exercises, lumbo-pelvic stability exercises, great exercises and lower body exercises. You should only try to progress when you are ready with such exercises and not by skipping the essential steps.
1. The Ultimate Pull-up Program
2. Training college-age women to perform the pull-up exercise
3. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullupâ¢ rotational exercise