Advanced Pull ups

Advanced pull ups part 2

I shared two of the types of advanced pull ups which you can start up with and as you practice those two types of pull ups you will have a better idea and experience to perform the upcoming workouts. You should make sure you are doing the workouts right, if you are not doing it right you might experience severe pain which would jeopardize the rest of your workout routine and make you weak instead. So practice right and eat right to maintain that ripped awesome body you always wanted and which you always want to maintain after you get the ripped body. Your motive is just not to get perfect body but also to strengthen it regularly to maintain that strong fitness of your body.For this you should absolutely follow a regular and disciplined healthy diet which i will share in my future blog. But for now all you have to do is eat healthy and drink a lot of water, Bad habits not only makes your body weak but also makes you look weak, So PLEASE STOP SMOKING and start working on improving yourself instead.

I advice you not to take any workout or body building supplements which might be attractive but still has a artificial and bad impact on your body, Just stick onto the regular healthy diet and workout routine and enjoy. While performing the pull ups make sure you do it as slow as possible in the beginning and gradually increase the speed of your workout with time and then by this you get better results. Know when to workout- that is fix a timing each a day and stick on to the same time do not do it irregularly, as irregularity might get you lazy leaving behind unfortunate results which will be high;y unfavorable . Do well.

Advanced pull up 3

Variety in and out pull ups

A very unique type of pull up which includes performing different actions with different hands at the same time where one hand performs a set of actions whilst performing the workout and the other performs another action, this brings great strength to your arm independently and even gives you core power and amazing balance. This workout is the main workout for most of the parkour units and martial artists who learn to manage and equalize both power and balance for their combat sports and other heavy physical activities which needs a lot of upper body strength.

Step 1- Get into the pull up position and hang on to the pull up bars and suspend your legs freely without shaking your body.

Step 2- Maintain a 90 degree body position before and when performing the workout which will help you to get better results .

Step 3- Whilst performing a pull up instead of doing a regular pull up twist your left arm in the opposite direction to the other and hold it this way and use the right arm to direct and move your whole body in different directions simultaneously without moving a bit of one you hand and use the left hand just to generate power for you to pull the bar.

Step 4- Switch to the other hand and even the techniques till you get the most of the workout ..

Advanced pull up 4

Finger tip pull ups

This type is used for finger strengthening and can be very useful for climbers and volleyball players and all other sports and physical activities which uses a lot of your finger strengths. 

Step 1- As usual get into the regular pull up position.

Step 2- Don't forget to maintain the proper distance and to create the perfect angle to perform the push ups.

Step 3- This is just like performing a basic pull up workout but you are just going to use your fingers, only fingers to pull yourself up whilst performing the pull up and get down similarly.

Step 4- Repeat and stop if you experience any sort of pain, this will absolutely increase the finger strength and durability.

Be the best..

Advanced pull ups

Advanced pull ups intro

As most of you know pull ups is a very efficient way to build strength and even shaping your body. Pull ups are of many types and many kinds but they are formatted in different ways and taught in their own unique style in all parts of the work. What you need to know is to get a ripped body and maintain it in a proper manner pull ups play an important role in exhibiting great strength to your upper back muscles including your lower back. As i previously shared with you all the basic types of pull ups if you had practiced them on a regular basis it will be much easier and effective for you to perform these upcoming workouts i share with you all, 

I advice all of you who are taking theses workouts seriously to maintain a healthy diet and a effective workout routine which is much preferable to start up and continue with these expert forms of pull ups which might be hard in the begging but with sincere practice it'll benefit you the most and in turn leave you with best results .

Now to get started up for the advanced forms of pull ups i want you to be hydrated well and do not perform the workouts without practice, So please go back to the set of basic pull ups i previously shared ,practice them for a few days and then start up with these advanced forms ,feel comfortable and energetic to perform these workouts and then you are all set. A pull up bar is essential for all the advanced workouts, please don't perform them on any rough hanging/projecting surface as it might leave your fingers injured or damaged in hard conditions so do it safe and in a safe place, an assist or a friend so it'd be much better for you to perform these challenging workouts in the initial stages.

Advanced pull up workout 1

Holding Chin pull ups 

All you need is a pull up bar and a safe surrounding for you to perform these workouts, in this workout you need to pull yourself up with all you upper back strength and concentrate on holding your back straight without deflecting the angle created whilst you hand in the pull up bar and make sure you are initially maintaining a 90 de

gree body position where your legs slightly bent. The chin is used by you to make sure that you are doing the workout right nothing else, so don't place your chin on top of the pull up bar but a little higher in the air from the pull up bar.

Step 1- Stand straight, right under the pull up bar and raise both your hands and jump or pull yourself up.

Step 2- Maintain the proper position i previously mentioned about.

Step 3- Pull yourself up and raise your head above the pull up bar and rest your chin a little higher to the bar.

Step 4- Hold that position for about 10 seconds and slowly,very slowly get back to your initial state and repeat.


Advanced pull up workout 2

Chin pull up and top hold

This works only if you are able to reach all the way above the pull up bar and you must be able to see the bar from above whilst holding the pull up bar with your hands from above the bar instead of holding on to them from below like in the previous workout type. But it is similar to the previous one, the timing and the position is the same.

Step 1- Get into the pull up position and cling on to it till you feel comfortable but don;t prolong it for not more than 5 seconds.

Step 2- Maintain the position like before and push yourself up and all the way above the pull up bar and make sure hands are straight and not bent when you are holding the bar from above.

Step 3- Hold on to this position till you feel the tension on your muscles and quickly release and get back to the position.

Step 4- Repeat and stop if you sustain any pain. 

Cheers and
Be the best.

Advanced crunches

The killer abs is a common name given for a healthy and very strong shaped abs which look great on any men and even provides amazing strength to your body including the lower abs which can be achieved by undergoing all these specific advanced workout which will lead you into getting better and stronger abs with practice and dedication, All you need is to put some effort and time and perform these workouts on a regular basis.
Previously i came up with two types of different crunches type which is absolutely essential for the strengthening of your abs and even the muscles around them.

It might get tiring and exhausted whilst performing these challenging workouts but you need to support yourself by keeping hydrated by drinking a lot of water ,probably 10-12 cups a day and remember as always not to start up with a advanced workout without performing a set of warm ups and regular crunch combinations which i shared in my previous posts.

Make your abs workout routine on an alternative day workout basis as it will surely provide you with better results and push you more ahead and forward in building quality muscles and strength around your abs\. Perform these workouts in forms of sets and repeat until you feel completely exhausted otherwise you cannot get best results for those who are expecting of a faster and efficient way ot get killer abs

Killer abs workout 1

Reverse crunches

This workout is a little different from other crunch types as it involves you to raise your legs high in the air to perform and which is absolutely hard at the beginning to raise your legs in the air and maintain the same without getting them down which will leave with not much tension on your workout .

Step 1- Lie down flat on the floor or workout mat/ yoga mat with your legs bent comfortably,resting your hands towards the ground.

Step 2-  Bring your knees closer to your chest and it should look like your closely touching your knees to your chest, Now freeze in the same position without moving a bit,

Step 3- Raise your body using your butt and push your legs front without disturbing the angle previously created by the follow up position of the workout and return back as slow as possible in the initial stage but make it faster in a gradual way and get going till you feel the abs getting worked out.

Step 4- Take breaks for maximum of 5 minutes and repeat till you get better results .

Killer abs workout 2

Reverse jump crunches 

It is much similar to the previous workout but you need to push yourself using the lower back and create a jump like motion and jump your whole body for at least 3-4 cm, the more you jump,the more you get from the workout but make sure that you don't hurt your lower-back or the spinal cord so a soft surface is much expected and advisable for you to perform this workout safely without any injuries and hardship

Step 1- Get into the reverse crunches position which i previously shared, you can take a look at the killer abs workout 1 to follow the exact position of your legs and hands to be maintained whilst performing this exercise.

Step 2- Don't forget to bring your knees near the chest as much as possible and hold the same position when you perform the workout, 

Step 3- Push your whole body using the lower body and create a push and jump like motion and return back to the same position without altering the previously created position.


Step 4- Repeat in a set of reps without getting hurt.

Be the best.

Advanced Crunches

ADVANCED CRUNCHES

As delicious as it sounds. Coming up for abdominal strengthening and toning crunches and other set of workouts are essential but these upcoming advanced crunches a major impact on your body and gives you the most out of the workout for better abs results. I w

ill share a set of unique but well defined types of crunches which you can add to your regular  workout routine and this will definitely help you to get better abs or also called 'bullet proof abs' It is just a term for very strong abs which can be achieved with great practice of all these standard and advanced workouts .

If you are expecting something challenging for your abs other than doing the regular abs routine this is the right place and it might be challenging at first but it is very effective in not only getting your abs worked out but even shape them perfectly You need to follow these workouts on a regular basis and add them as per your convenience to the abs workout routine. If you are a beginner please do not try these advanced workouts i share without going through the set of warm up and basic workout routines i shared in my previous posts.

Advanced crunches workout 1

Plank crunches

Usually planks and crunches are two different workouts which is performed together in this workout and has a great impact on your abs and the surrounding muscles near the abdomen which would be first stretched and then toned by the crunches performed by the following crunches.

Step 1- Using the forearms get into a full plank position.
Step 2- Get your right knee and get into a position where it looks like you're touching the back of your right arms which is the triceps part and get back similarly.
Step 3- Repeat the same with the other knee in a adjacent fashion.
Step 4- Repeat the workout according to your breath to exchange air continuously and to get the best of the workout.

Advanced crunches workout 2

Hip crunches

This workout uses most of your hips and the muscles around them and even strengthens them including your lower abdomen and abdomen muscles .It just needs regular practice to make sure you get the most from the workout and doing tit safe will see to that there are no injuries caused, so please do take it a little seriously when it comes to working on all these advanced forms of workout i share and try keeping yourself healthy and warmed up whilst performing these exercises.

Step 1- With your legs slightly bent sut on your bottom and start by relaxing yourself just with this position until you feel comfortable to perform the workout.
Step 2- Form a 45 degree angle by bending your legs and lift both of your legs off the surface, 
Step 3- Touch the Right toe with your left hand and alternate to the other side by just moving slowly. 
Step 4- Touch the Left toe with your right hand and alternate to the other side by slowly moving to the position.
Step 5- Perform the workout in a regular routine and repeat till you feel the muscles around your hips including your abdomen muscles. 

Advanced dips

I shared some of the forms of advanced well organized dips in my previous post and this post is a continuation of the previous post which will include four main types of these advanced workouts. As far as i predict it must be a little hard for you all to perform all these advanced forms of exercises in the initial stages but i'm pretty sure that everyone has improved their performance and body fitness over these workout tips which I bring in my blog. 
I will share four types of other unique types of advanced dips. You can pick the set of dips which is more comfortable for you from this and even the previous blog. Pick 2-4 of your choice of dips workout and add it to your regular workout basis for getting better results overtime For this you basically need to perform along with a set of regular warm ups and workout which i previously shared. Do not try to over exceed your limit and strain yourself this might cause some terrible pain which would last for days leaving you unfit at the end. So know when to do and what to do according to your comfort.

PART 2

Advanced dips workout 1

Assisted dips workout

This particular dips workout either needs a partner or another raised platform or bars on the other end to grab your feet or hold whilst performing the workout which will leave you with better performance and results.

Step 1- As usual hold on to the dips bar.
Step 2- Instead of suspending your legs in the air you need a support from either a partner/ a raised platform up-to the height of the bars or another pair of bars right opposite to you which would help to hold on your legs comfortably in an erect position, a partner is more advisable and much better than any other options.
Step 3- Perform the dips workout as much slow as possible and maintain the rhythm and do not forget the stress a little while performing the same.
Step 4- Repeat. 

Advanced dips workout 2

Ring dips 

I prefer you to buy a pair of workout rings which is very important at any stage of your advanced dips workouts cause not only they bring great strength but also amazing flexibility which will definitely keep you much unique than others. Its not only pull ups which are performed on rings but also dips but performing dips workouts on rings might be a little challenging in the initial stages but you can practice and make it much simpler and use much of it.

Step 1- Stand straight with your feet casually, don't let your body to be on tension. 
Step 2- Hold on to the rings just like you are holding for a pull up.
Step 3- Now apply some pressure and pull yourself up and reach all the way beyond the rings and suspend your hands freely holding yhe rings without bending your elbows.and now perform a dips slowly keeping your back straight and your elbows slowly bending outwards.
Step 4- Repeat. 

Advanced dips

Previously we saw a clear picture about the different forms of advanced push ups which of-course needs a lot of practice in the beginning, but with some practice it can be made perfect and sweet.. There are numerous types of dips and in this post I will share the advanced forms of dips which can be practiced in your regular workout routine to gain mastery over the advanced form of workout.
In my previous post I have shared the basic forms of dips, If you have mastered them, the advanced ones can be made much simpler and faster to perform/ learn.

Advanced dips workout 1

Jumping dips

This  dip form has much pressure on your hands and has better impact on triceps.

Step 1- Grasp the dip bars or any workout platform for the dips and stand by your feet on the floor.
Step 2- Jump up as much as you can and maintain the form without slipping out.
Step 3-  Perform it with reps and make sure you go slow when you push the dips up to jump and land similarly.
Step 4- Repeat.

Advanced dips workout 2

Leg raised dips

It si like a usual dip form but raise your legs high up in the air and suppress them without lowering it whilst performing and do not slip out of the original form/position.

Step 1- Get into the dips position and get set for the workout on the dip bars.
Step 2- Holding onto the bars slowly raise your legs and suppress them in the air.
Step 3- Perform the regular dips workout without lowering your legs.
Step 4- Don't forget the balance and do it right and REPEAT.

Advanced dips workout 3

Single arm alternative dips

Any workout which involves single hand is mostly complicated and hard to perform but it can be made much simpler if you perform it in the right manner. Make sure your movement from one hand to another is a gradual process and do not over-strain too much.

Step 1- Once in the dips position suspend one hand freely keeping your legs together.
Step 2- Stress one of your hand in the dips movement and slowly perform the workout.
Step 3- Move from one hand to another gradually and speed up as you get comfortable.
Step 4- Repeat.

Advanced dips workout 4

Single arm (in air) dips 

This workout is basically like the previous workout but instead of holding onto the bars one of the hand is freely suspended in the air and the whole workout is performed by the other hand holding the bar and balancing the rest of the body including the legs.

Step 1- Before performing this workout, make sure you can balance a regular dips by slowly practicing with one hand and once you are confident enough , get into the dips position.
Step 2- Whilst holding one of your hand onto the bar let the other hand be suspended freely in the air (Point it front for better results).
Step 3- Perform a dip by using just one hand.
Step 4- REPEAT.

Advanced push ups part 2

You would be wondering how much of these push ups to do and which of those to do, It is simple you just need to make your own push up routine using the push up workouts you learn in this blog but make it precise and let it be in a order. Keep the ones you feel which are easier in the starting and raise according to the hardness you feel out of the type of push up.I am sharing and displaying different types of push ups both in my previous post and even in this one so as to give you better options so that you can pick the push up type which is more relevant and liked by you and to add it on to the advanced workout routine which you have been planning.

It is much advisable for you to perform them safely and to master them slowly without stressing too much while performing. Make sure you keep your lower back straight and don't bend it as this is not efficient and doing any exercises in a wrong way is in fact causes minor injuries or even major for most of the advanced workouts i share. Under any circumstance do not break your diet routine or do not start off the advanced workouts without the practice of stretching and those basic workouts i shared earlier.

Push up advanced workouts 2

1- One arm push up

One arm push up and one arm body weight exercises are very essential to build the right muscles in your body. It immensely increases the strength in that particular part of the body which is influenced. It might take a lot of time to perform the one arm push up effectively all you have to get is practice and dedication.

1- Get into the regular push up position keeping your chest stiff and your legs kissing the ground.
2- While you are keeping both the arms to the ground and stressing, slowly move one of your arms to the side and slowly take it off the ground and place it right behind your hips and learn to balance with one hand.
3- Now that you have practiced and learnt to balance a little with only the help of your one arm do a push up in a regular way but make sure you do it very slowly in the starting as you should not bang your face to the ground as you trip.
4- Repeat several times maybe 5 at the beginning and increase gradually.

2- One leg raised push up

This workout is all about balance and precision all you got to do is

1- Get into a standard push up position.
2- Raise one of your leg and suspend it in the air about 3-4 inches upwards from the ground.
3- Pressing with your hands towards the ground, balancing your leg- do a regular push up and come back slowly as you feel the muscles getting the tension.
4- Repeat.

3- One leg one arm push up

This workout is a little harder in the initial stages but it gets easier as you practice, all you need to do is concentrate and practice the previous workout and perfect it and then try this workout.

1- Get into the standard push up position as usual.
2- Raise one of your leg and suspend in the air for about 3-4 inches upwards from the ground.
3- Now do a push up using just one hand with your other hand closing off from behind plus still raising one of your leg from the ground.
4- Do it as much slow as possible and do not forget to go through a set of stretching exercises before you do the workout,
5- Repeat.

4- Archer push ups

Most of the push ups have a great impact on your biceps but this particular workout stretches,flexes and builds muscles all around your arms including biceps and triceps, All you need to do is practice well and do not do it in a wrong way it might leave you a sprain or muscle tears if ignored.

1- As usual get in the regular push up position and set your hands a little wider than the standard position of your hands keeping your legs in the same standard push up position.
2- While performing the push up, when you go down make sure your head reaches for one of your hands other than reaching for the ground right in the middle.
3- As you do so stretch your arms as much as possible and give a little tension whilst coming back to the position.
4- Switch to the other side and repeat. 

Advanced push ups part 1

The Advanced workout 1

PUSH UPS

I have shared a lot about the different and unique types of basic workouts,warm ups and stretching exercises in my previous posts,i hope you liked it and i hope you followed them carefully. If so you have gone through all those set of the basic workouts Now it will be much efficient and a little easier for you to perform these advanced workouts. I am starting up with push ups as this is a very popular workout which is liked by most
and which is followed by tons of people around the world. It is not just by practice you expertise in push ups it is also with performing different challenging types of them to master with this workout.

It is not that easy to perform these advanced workouts like the rest of the basic workouts and stretches i showed, but with efficient practice you can be the best and get that strength and body toning in a more easier and faster way. These workout routine can be performed under assistance by a friend or a trainer for safety reasons.

Push up 1

Finger push ups

These push ups are a little hard for the beginners but you can repeat and practice and can slowly master it. All you have to get is the confidence to perform a normal push up using your fingers instead of hands.
These not only build strength to your hands but also your fingers which is essential for most of the sports.

1- Get into a regular push up position.
2- Use your finger tips instead of your palms.
3- Perform a push up and stop when your fingers pain due to the tension.
4- Repeat.

Push up 2

Diamond push ups

The best workout/push up for triceps I've known, cause they directly act on your triceps and chest. It requires a little practice to get the actual diamond position initially but after a while you will learn to do it properly. All you have to do is

1- Get into a regular push up position again.
2- Place your hands flat on the ground together to form a diamond shape.
3- Making sure you don't separate or break this position perform a push up.
4- Repeat.

Push up 3

Clap push ups

This push up is a little more challenging as it might cause a bad injury if you fail to get your hands back to the ground. So focus and practice to do a regular push up properly and practice well to start up with these set of push ups.

1-Get into a push up position as usual.
2- Whilst performing a push go down towards the ground still keeping the position alligned.
3- When you are coming up, release both your hands and clap your hands once and get back to the initial position.
4- Repeat.

Push up 4

Elevated push ups

All that you require for this push up is you need a elevated surface or even a chair at considerable height.

1- Find an elevated surface of any sort and place yourself in a regular push up position in front of it.
2- Place both the edges of your legs on the elevated surface.
3- Do a push up.
4- Repeat.

Push up 5

One leg push up

This workout is just like a normal push up all you need to do is 

1- Get into a push up position.
2- Raise one of your leg 5-7 inches above the ground level and
3- Perform a push up
4- Repeat.

Push up 6

Dumb bell push up

If you are expecting to carry weights and perform a push this workout will do the job. All you need is a pair of dumbbells of different weights.

1- Hold a dumbbell in each of your hands as you usually do in the gym.
2- Place yourself in a push up position along with the dumbbells
3- Perform a push up holding on to the weights and slowly return back to the position.
4- Repeat.