Friday, April 1, 2011

Bikini Body Move #8~ Negative Pull-Ups

 Today I did something that I never thought I would work up the courage to do :D
       I talked on camera and I'm showing it to the world!!
     I don't think I can accurately describe how monumental this is in my little world.  I cringe at the thought of hearing my own voice, let alone taping myself talk and then listening back.  But I've wanted to add some intros and descriptions to these video so I've been taping myself every once in while to get used to hearing myself and get over my fear.  It worked :D  Let's Celebrate!! Blogging has truly been a huge boost to my confidence.

  Okay onto the actual move, let's see the video first: 
  That lovely pile behind me (I mostly cropped it out) is all the coats/ sweatshirts I pulled off the rack in order to get a clear shot of the pull-up bar.  Can't those go away yet :/

    As described in the video:
    ~Get to the top position of a pull-up (or chin-up as I'm doing) anyway you need to.  If you are just beginning you can use a chair to get to flexed arm hang position, or if you can get up there with a jump you can do it that way.
     ~Once in flexed hang position, slowly lower yourself back to dead hang.  Keep it as controlled as possible and try to keep it that like that all the way to dead hang.  The end is tough and I'm working on not dropping out in the bottom position.

Why this move rocks!
  Since the beginning of this blog I've been working towards getting the elusive *first* pull-up and it is not coming easy.  It is putting up a big fight, but I'm knocking it down little by little and victory will be mine :D

    In researching and asking those who CAN do a pull-up, "How do I do it!?!?,"   the negative pull-up has always been at the top of the list.  So if a pull-up/chin-up is one of your goals this exercise is for you!  And even if you don't necessarily have the desire to do a pull-up, this move will help strengthen your arms in the same manner pull-ups do.

  You can work these in by adding 3-4 negatives, 2-3 days a week and working up to a few more reps as you get stronger.  Try for a 5 second count on the lower, if you can't get that yet just work towards it.  Make sure to take a rest day in between to recover.  

    Gahh here goes publish, please don't make fun of my awkwardness ;)  In Serious though, people have made fun of my voice before :(, but also a 3rd grader told me it was cool a few weeks ago :D



Matty O said...

My two cents on getting "pull ups".

I did P90X a few times. Great results each time. Only problem is that a lot of the videos focus on pull ups.

I went crazy researching how to do pull ups and blah blah blah.

The best advice I received. Everytime you walk past your pull up bar, go do a pull up. If you can't do a pull up, every time you walk by your pull up bar, do a decline (negative pull up).

Even if you have to cheat and put your foot on a chair to get the pull up they still build up your muscles and train your body to engage those muscles.

After a 3 month period I could do at least 10 pull ups without kipping (moving your body to enable the exercise). It works. I weigh 215lbs, if I can get my fat butt up over the bar I think your tiny little frame will have NO PROBLEM!

coach dion said...

Matty-O is right, every time you walk past your bar have a drink, no Coach not that bar, have have to do a couple of pull ups even if you have to cheat for 2 months, Then keep doing your 'Negative' Pull-Ups.

Good luck

Darlene said...

Go Mets!

Brandy said...

Great job on the video!

Laura Frey said...

That is the holy grail of all fitness to me!! They are HARD! You make it look easy. Keep rocking on!!

Anonymous said...

Hi Katie!

Good luck with all your fitness goals. We have a similar background. I also lost 50 pounds to get healthier, have PCOS, and I actually am having hip socket/ball problems currently, which is preventing me from working out as much as I'd like to. As soon as I am back to speed, I am going to definitely follow your lead on some of these great workouts.


Haley @ Climb Run Lift Mom said...

Check out this video from the Barefoot Warrior on how she worked up to 75 pushups. I've been trying to do the same thing she does. I can do 2 pull ups in row, lol. A little progress :) said...

great video love those moves too!

Cynthia said...

Love the video!
It makes me want to get a pull up bar and start practicing.

Jim ... 50after40 said...

Pull ups are hard. Probably because of my child-like-strength arms. Have fun at the Mets!

Mamarunsbarefoot said...

I am SOOO WEAK.. that is all

Kurt @ Becoming An Ironman said...

The video was awesome!

I'm watching the video Haley posted above and it looks really good. I'd definitely check that out.

Black Knight said...

Great video and beautiful photo of the group.

Chris K said...

You are a natural for the camera. You crack me up too. I am wondering....I have to mark my calendar for the bikini reveal. What day, exactly, will that be Katie? Now that I BQ'd it's the only thing for me to look forward to.

RoseRunner said...

whoa, you're even prettier when you talk. How is that possible!? I also can't figure out what you don't like about your sound like a chipper California girl to me, and that's not a bad thing!

I've always hated my voice particular reason. It's always just such a SHOCK to hear what you really sound like.

Jill said...

Oh my, those look intense. But you make an awesome video - you need to do more!! :)

pseudoally said...

Great video! I'm going to have to try these now. I too am unable to do the elusive pull up. I'm working on it though. I can't wait until you post the video where you master it :)

Sara Cox Landolt said...

Awesome job with the negative pull-up! I'm looking forward to trying these again. My right shoulder isn't ready for it yet, but it's such a great exercise. :)

Val said...

You are a pro....good job.

Stacey (aka Ultraprincess) said...

look forward to following.

Gotta run.