Many people think they cannot exercise at home, especially when it is about strength-exercises. The truth is you don't always need a gym at home to start improving your strength and fitness. You can always start with pull ups to get numerous benefits. You don't need a lot of equipment to start these body weight exercises. By performing them regularly, you will be able to build and tone a number of different muscle groups. The only thing is that you have to understand how much to do. Doing pull ups everyday is not ideal – you can definitely do it, but it is better not to. Keep reading to discover why it makes sense to avoid doing pull ups every day.
Is It a Good Idea to Do Pull Ups Every Day?
The simple answer is "No". That's mainly because doing pull ups everyday will keep you from giving your muscles enough rest. It is important to understand that your muscles grow not when you're working out but when you're resting. It is therefore important to avoid doing pull ups every day, instead include some other exercises in your routine to get more benefits. You also need to understand that pull ups will use all your pulling arm muscles as well as major back muscles, so doing pull ups every day is like doing too much of a good thing. The idea thing is to give your muscles 48 hours of rest between exercises.
What to Consider When Doing Pull Ups
Give Your Muscles Enough Rest
It is important to understand how your body builds muscles. By strength-training exercises, including pull ups, you will be triggering your satellite cells to rebuild your muscle fibers used during the exercise. What it means is that you see muscles growing because of the repair process. This repair process needs time, and that's why you should keep your workouts parted by at least a 48-hour break. This will also give you the energy to perform your next exercise session with more vigor and energy.
Don't Overdo It
Your body will always tell you what it needs. If you're feeling sore even after 48 hours of doing your first workout, it means your body needs more time to recover. Don't ignore what your body is trying to say. While it is normal to deal with mild muscle soreness during every workout, you should ignore severe soreness, especially if it persists. You have to scale back your workouts if you feel sore after your workouts, or else it will cause an injury.
Spread Out Your Training Sessions
You can always do strength-training exercises such as pull ups every day, but it is important not to overdo it and include some other exercises in your routine that utilizes other muscle groups as well. For instance, you will be using different muscle groups in pull ups as compared to pushups; however, there will be overlapping muscles involved, such as your biceps, pectorals, and triceps. It is therefore a good idea to perform pushups with other strength-training exercises on Monday and an aerobic exercise on Tuesday. Do some lower-body strength training on Wednesday. Shift your pull ups to Friday after another aerobic exercise on Thursday. That exercise regimen usually works best.
What Do Pull Ups Work Out?
You will target your latissimus dorsi directly during a pull up training session. In other words, you will be using your lats heavily while doing pull ups. Your lats are on the middle of your back and on the sides of your torso. You use your lats all day for your normal day-to-day movement, including internal rotation, adduction, and extension of your shoulder. It also helps you with scapular movement. You will build your lats by including pull ups in your workout routine.
You will be using your lats heavily while performing the movement, but you cannot complete a pull up without using some other muscles, commonly called synergists. These synergist muscles used during the execution of pull ups are muscles in your arms, like brachioradialis, brachialis, and biceps. Some other synergists are the middle and lower trapezius in your back, the rhomboids in your back, the pectoralis minor in the chest, and the posterior deltoids in the shoulders. It's a great strength-training exercise mainly because it uses a number of muscles in your body.
You will be using synergist with target muscles while performing pull ups, but some other muscles will also play a role in completing the movement, such as the long head of your triceps. It is found in the rear of your upper arm and helps you extend your shoulder and elbow. Your triceps will work as the dynamic stabilizer while performing pull ups – it means they help you complete your movement with more control.