Hello dear Steemies,
Here you can see me performing a trick that is called the MUSCLE UP. Read below if you wish to learn it via 5 easy steps.
Working out is great as it brings loads of advantages!
- First of all it stimulates a more positive mentality in everyday stressy life
- Secondly it gives you an escape route for anger and other types of negative feelings (such as anxiety, sorrow, depression, anger, etc.)
- Thirdly it gives you a better body shape and consequently more self-confidence.
- And so on !!
In this first post (and maybe more to follow), I'll give my best to teach readers how to perform the somewhat advanced bodyweight tricks. These are rewarding for the aforementioned reasons, but are also cool to show off to your friends or girlfriend.
This post includes a step-by-step process of how I learned the trick by myself. It does take some practice, but don't worry. The more effort something takes, the bigger the satisfaction when reaching your personal goal! I want to stress that everybody can achieve these kind of exercises, as I too am still learning. Currently I’m training to do a human flag. I'll be posting my training routine and progress in a while so you can train together with me!
It is important that you remind yourself that the difficulties you're facing will only serve to reap greater rewards. Nothing worth having comes easy, so don't get discouraged when you're facing an uphill battle.
Ok, that being said, let's get on to it! The famous Muscle-Up is a trick that will surely impress your friends / girlfriend. The good part is you don’t often see people doing them, because most people just can’t. You’ll stand out in the crowd!
More importantly, it will give you good upper body & core strength which doesn't only look good, but also aids you in other daily activities (such as lifting stuff, walking, running, sitting, etc.). A Muscle-Up is one of the most effective exercises you can do for your upper body as it involves both a pull and a push motion; i.e. a combination of a pull-up and a dip.
Looking somewhat further into the exercise, we can dissect this movement in 3 basic moves, which you can practise separately. The logical next step will be a quick and fluent combination of them.
FIRST STEP: Pull-Up (mainly back muscles)
The Pull-up is an upper-body compound (involves multiple muscles) pulling exercise. You will be holding your palms facing forward, as opposed to the Chin-Up where you hold your hands palms facing towards you. The exercise mostly targets the latissimus dorsi muscle of the back along with other assisting muscles (arms, shoulders, abdominal muscles, hands and forearms).
I do these in sets of 10 or till failure.
SECOND STEP: Dips with starting jump (mainly chest and triceps)
Dips are superb for greatening chest strength and triceps. Good to know; it is actually the triceps and not the biceps that dominantly determines the width of your upper arm. The reason you should start with a jump is to focus on the dip part. In the next exercise we will be focusing on the part where you will switch from Pull-Up to Dip.
THIRD STEP: Dips without starting jump
These kind of dips require you to start pushing from above waist level. This will make the transition from a Pull-Up to the Dip part more easy.
FOURTH STEP: Swing
The swinging part helps you transfer from pull-up to dip in a fluent motion. Muscle-Ups can for sure be done without swinging, maintaining a more steady and controlled form. However, this requires more strength and experience.
FIFTH STEP: Combination
Step 5 obviously involves combining the aforementioned exercises.
Thanks for reading & I hope you enjoy training for this trick. Feel free to post a reaction and I’ll be happy to answer them. I'll be posting more training tutorials later on.
Best Regards, Lawrence