If you are battling Monday blues and are forcing yourself to hit the gym, cricketer Virat Kohli’s fitness video is all the inspiration you need. Considered to be one of the fittest sportspersons today, Kohli shared a video of himself working out in the gym.
Fresh from a test series win against Bangladesh, the 31-year-old can be seen doing pull-ups in the video shared on Instagram and Twitter. He captioned the post, “No days off”.
Take a look.
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Hanging on a pull-up bar with straight arms and pulling yourself up until your chin passes the bar is considered a great strengthening exercise that helps strengthen one’s back, core and shoulders. Depending on the type of pull-up, it helps strengthen different muscle groups as lifting the whole body from the floor by hanging on a bar requires more power than can be projected through a single muscle. In fact, how one grips the pull-up bar also determines what muscle is worked on. While palms facing one work more biceps, palms facing away work more back, which is difficult for beginners. Kohli can be seen working out his biceps in this video.
How should you do it?
*Remember, before you start, always warm up.
*Jump up and grab on to the bar and hang from it using your arms.
*Clench the abs and start pulling yourself up using your arms until your chest is almost touching the bar.
*Raise yourself up higher so your chin is above the pull-up bar. Be sure to lead with your chest and keep your shoulders back and low in order to prevent injury.
*Don’t swing your legs front to back or side to side in an effort to get you up to where you want to be. That may cause injury and is also a kind of cheating.
*Then, slowly lower yourself back down to the initial starting position and repeat.
Here are the benefits of doing pull-ups.
1 As a multi-joint exercise, it helps strengthen different muscles in the body. It is also the most convenient exercise to do as all you need is a pull bar.
2 It helps increase grip strength and muscle mass in the back and biceps.
3 It is easy on the joints.
4 Helps improve the balance of the body.
5 Though it might not burn as many calories as doing cardio like running on a treadmill or doing some cycling, it they will definitely burn some calories none the less. If you want to step up the intensity to burn even more calories, you can always do more reps, more sets, do them faster, and take less time of rest in between.
Try this if you are struggling
If you are struggling with pull-ups, inclined pull-ups can help. This allows some the weight to be on the ground making it a little easier to build the back strength until one is able to do a full pull-up.
Of late, many cricketers are seen sweating it out in the gym. Recently, all-rounder Hardik Pandya also shared a video of himself doing Pilates less than six weeks after a back injury.
Take a look.
All set for a workout?