The necessity of Pull day workout men is required to take care of themselves. Being a complex creature, human beings need to look after themselves. This thing demands energy which comes from food in the form of eat fit diet plan. In order to stay strong, healthy and active, only food is not enough. Exercise is necessary and it should be a vital part of our life. These exercises include an immense variety of workouts for each and every part of the body for both men and women. Pull day workout men must be scheduled in their daily routine as their bodies tend to face environmental circumstances and their body needs are different as compared to females.
Significance of pull day workout
A pull day workout for men contains exercises involving muscles responsible for pulling movements like back, biceps and forearms. It helps in strengthening the muscles of the upper body which are responsible for contracting weight towards the body. Strengthening of muscles results in better posture and lowers the risk of injury. It helps in upgrading the overall physique by beautifying it. It helps in improving physical and mental health along with grip and overall body strength. It supports the fitness level. As pull up muscles have less mass. An immense amount of effort is required to move against gravity using only the upper trunk. Before starting the workout, always consult with a healthcare professional in case of any medical issue or ailment.
Warm up Pull day workout men
The initial step of pull up workout is warm up. It includes the following:
- Jump rope
- Jumping
- Brisk walking
5 to 10 minutes are required to warm up the entire body.
Pull ups/ Chin ups
Pull ups or chin ups,both movements are beneficial. Pull ups work more on the back than biceps while chin ups work on both back and biceps. Both are advantageous and should be a part of a workout schedule.
3 to 4 sets are required with maximum reps.
Barbell
Barbell exercises are weight lifting ones in which heavy weights are loaded onto a barbell. The exercises using a barbell are overhead press, Olympic weight lifting, bicep curl and squat etc. They help in strengthening full body muscles and for correction of posture. They are best for beginners and muscle growth. Barbells can be easily added to home gyms. They help in shaping the upper back thickness.
The pull day workout with the barbell has 3 sets with about 10 reps and an interval of 2 to 5 minutes.
Seated cable rows
It is a compound exercise which contains a comfortable seating bench and foot plates to pull the weighted horizontal rows. It works for back and arm muscles.They improve the posture by strengthening the upper back muscles. They help in aligning the spine, decreasing the risk of rounded posture. It is the best way for burning calories. It aids in strengthening the shoulders, making them look bigger.
It can be performed with 3 sets of 10 to 12 reps and 3 to 4 minutes of rest.
Face pull
It helps in improving posture and shoulder health by targeting muscle groups especially deltoids around shoulder joints which are often neglected during other shoulder exercises. It assists in making the muscles strong by preventing rounded shoulders. It is a good source to warm up the body and helps in shaping the poor face in pull form.
It has 3 sets with 14 maximum reps.
Dumbbell Bicep curl
It is a weight lifting exercise for building up biceps. It works by holding the dumbbell with your palm, bending the arm towards your body at the elbow and then slowly returning it to the starting position.It can be done in both sitting and standing position. It helps in building up muscle size, aids in daily chores and boosts athletic performance. It involves 3 sets with 10 to 12 eps.
Stretching and cool down
Stretching and cooling down are necessary after a pull day workout in order to normalize the heart rate and blood pressure so that they can recover to pre-exercise levels. It helps in cooling down the warmed up limbs, muscles and joints and reduces the accumulation of lactic acid which can lead to muscle stiffness and cramping. It must be done for 20 to 30 seconds with stretching of shoulders, chest, back and biceps.
Nutritious diet and rest
Pull day workout demands a nutritious diet containing ample amounts of protein and adequate rest. A well balanced diet along with hydration is necessary to support the workouts.
Things to memorize
Always utilize a safe and proper technique to prevent injury and get better results.
Begin with the things according to your convenience and reps as per your stamina. With passage of time, increase the reps and weight gradually as your body becomes used to it day by day.
Rest is mandatory for pull day workouts. It must be of about 120 seconds for beginners and can be shortened after that.
Both isolated and compound exercises are required for muscle shaping and to achieve the goal.
A scheduled and balanced workout is needed, dividing it into day to day plans such as pull day and weight lifting day etc,depending on the individual’s condition and his body requirements.
Sets and reps must be performed according to one’s body needs. Beginners should keep it in their minds and try to avoid hard and excessive workouts in the beginning. They must keep in mind the slow and steady rule.
Always consult with a healthcare professional in case of any medical issue.
Before jumping into any workout, have a talk with your trainer and do it under his supervision.