Benefits of doing pull-ups
Pull-ups are often hailed as a true testament to functional athleticism, showcasing impressive fitness prowess. These exercises primarily target the upper body, yet their benefits extend far beyond just building muscle in that region. Here's an in-depth look at the numerous advantages that can be attained through consistent and proper pull-up training:
- Strengthened Back Muscles: Pull-ups engage various muscles in your back, including the Trapezius, Latissimus dorsi, Infraspinatus, and Thoracic erector spinae. This comprehensive workout enhances strength in these key areas, leading to improved posture and reduced risk of back-related issues.
- Enhanced Shoulder and Arm Strength: Performing pull-ups regularly places substantial demands on your shoulder and forearm muscles. This results in increased upper body strength, improved shoulder stability, and enhanced arm definition.
- Fat Reduction: Pull-ups can contribute to reducing excess belly fat, a benefit that's appreciated by both women and men striving for well-defined abdominal muscles. Incorporating pull-ups into your fitness routine can bring you closer to achieving that coveted six-pack.
- Chest Expansion: Pull-ups also play a role in expanding the chest, creating a more toned and balanced physique.
- Overall Fitness and Strength: Regular pull-up training can significantly boost your overall fitness level. This exercise involves lifting your entire body weight, leading to improved body strength and overall health.
- Grip Strength Improvement: For those who engage in weightlifting or sports like tennis, golf, bowling, or rock climbing, a strong grip is crucial. Pull-ups can help you enhance your grip strength, making everyday tasks like carrying groceries, walking your dog, opening jars, or shoveling snow easier.
- Pain Relief and Health Benefits: Pull-ups have a positive impact on your overall health. They can alleviate symptoms of shoulder pain, back pain, and neck fatigue. Furthermore, regular pull-up practice reduces the risk of diseases such as gout, diabetes, and high cholesterol.
- Cardiovascular Health: Consistent pull-up training has a beneficial effect on your heart and lungs. It increases lung capacity, regulates heart rate, and lowers the risk of stroke and cardiovascular diseases, contributing to a healthier cardiovascular system.
Why should you practice pull-ups to increase height?
Quit beating about the bush and get to the point of the link between practicing pull-ups and getting taller.
As mentioned earlier, one of the benefits of pull-ups is to support height growth effectively. When doing pull-ups, the bones will be stretched, which makes the epiphyses no longer suppress the growth cartilages, thereby facilitating the production of new layers of cartilages.
Furthermore, when doing pull-ups, you must jump to grab the pull-up bar that is generally 8 - 9 inches higher than your reach. As a result, the discs between adjacent vertebrae are dilated and the growth cartilages at the epiphyses are produced even more. As you do pull-ups, your body is no longer controlled by the Earth's gravity and your bones and joints do not have to support the weight of your whole body but are completely relaxed.
What is more, pull-ups contribute to your height growth indirectly by correcting your posture. Better posture apparently makes a person appear taller. Therefore, when you practice pull-ups, the muscles in your upper body including the chest, arms, and back are worked on to maintain and improve your overall posture.
If you have the habit of hunching over or slouching, pull-ups should be on the top of your get-taller exercise list. It should be remembered that poor posture not only makes you look shorter than you are and negatively affects your height growth potential but it also lowers your confidence levels and adds undue stress to your joints, bones, and muscles.
For these reasons, your height will be increased after a period of practicing pull-ups.
Preparation is important!
It is understandable if you stop reading at this point to go and grab a pull-up bar to begin your grow-taller journey. Much as the exercise is recommended for you, pull-ups are only beneficial to your health and height growth when you perform them properly.
To begin, you need to prepare a good quality pull-up bar. The pull-up bar can be mounted to a wall or you can buy a free-standing pull-up bar. However, you must place the pull-up bar at a height appropriate to your height to protect yourself from potential injury. The pull-up bar should be about 9 inches higher than your reach in order to ensure the effectiveness of this exercise.
How to do pull-ups to grow taller
Step 1: Jump up and grab the pull-up bar with your palms.
Step 2: Pull yourself up using your arms until your head is over the bar, try to keep this posture for two or three seconds.
Step 3: Lower your body slowly with your palms still holding the bar.
After doing pull-ups, you should lie to rest immediately. If you sit or stand, it will cause the bones to return to the initial state in which the epiphyses continue to suppress the growth cartilages. If that is the case, the height-increasing effect of pull-ups would be significantly reduced.
You should do five to eight sets of five or fewer reps, with two to three minutes of rest between sets. For beginners, you should do pull-ups three to four times a week depending on your ability.
The takeaway
They may be a little more challenging than expected, but pull-ups are worth adding to your grow-taller exercise routine. Do not worry if you are a newbie. You can slowly develop strength by practicing with your pull-up bar or doing assisted pull-ups. Try combining pull-ups with a proper diet, healthy lifestyle, and sufficient sleep as these are key environmental factors that influence how tall you will become.
