There's more to mastering the pullup than having strong arms and a V-shaped back. You also need muscular endurance to crank out rep after rep. The best way to boost your upper-body staying power: the flexed arm hang,? says Todd Durkin, c.s.c.s., author of The IMPACT! Body Plan and creator of this weekend's fitness challenge.
The flexed arm hang forces your muscles to stay in a fixed position. That means you prolong the time your muscles are under tension, increasing the energy-producing structures surrounding the muscle fibers. The result: Bigger muscles that can withstand fatigue and crank out rep after rep.
Here's the drill: Hang from a pullup bar, your arms completely straight. Cross your feet behind you. Without moving your lower body, pull yourself as high as you can. When your chin rises above the bar, the challenge has started. Time yourself holding this position for as long as possible. Your body may start to lower as you fatigue, but don't stop the stopwatch until your arms are completely straight.
Tip: While you can choose any grip you want, an underhand grip will target your biceps more and an overhand grip will activate your back more.
Ready to give it a shot? Watch the video above to see Durkin perform the Flexed Arm Hang Weekend Challenge. His best time was 1 minute and 37 seconds.? What was your time? Let us know in the comments below.
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Source: http://www.menshealth.com/deltafit/flexed-arm-hang-weekend-challenge
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