exercises, move correctly your muscle

lets learn some movement now !!! 

  

Stand in starting position for a Pull Up, as above but with your feet on the ground.  Then use just one foot to ‘jump’ your body up onto the bar so you are actually in final Muscle Up position.  Your arms should be pushing straight down, holding you up on the bar.

Take time on top of the bar to get used to the balance and strength required to be up on the bar; experiment with your body weight 

lean forward, lean back and side-to-side.  Acclimatize to your limits and understand the physical dynamics of being up there on the bar, so that when you actually try your first ‘proper’ Muscle Up and launch yourself up on the bar, you are not ‘new’ to the position and know how to ‘handle’ your body up there.

Once you are comfortable on top of the bar, perform some dips – dip down as low as you can, down to your chest and then explode UP with a fast dip.  Repeat as many reps as you can to fortify your ability of Stage 2 of Muscle Up training.  Awesome!

“ALTHOUGH THE MUSCLE UP BEGAN LIFE AS A TOUGH, OLD SCHOOL STRENGTH TRAINING EXERCISE FOR OLYMPIC GYMNASTS, IT IS NOW THE RESPECTED STANDARD FOR PHYSICAL STRENGTH AND ABILITY ON PULL UP BARS AND STREEET GYMS EVERYWHERE”

Now you must work on the swift technical skill of seamlessly linking Stage One and Two together in order to achieve one full correct Muscle Up.  It may be helpful to watch Jarryd’s World Record Muscle Up clip at the top of this page, to visualize the technique and movement.

Execute your explosive Pull-Up, slightly releasing your grip on the way up to transition you hand position to go on the bar and then, as you get to the highest upward trajectory point you can possibly achieve, flip your elbows forward and push down with your arms, pressing your body up onto and over the bar.

To ensure a higher ‘launch’ in Stage 1, try standing with your feet about 30cm behind the floor line of the Pull Up bar with elbows slightly bent; then, as you take your feet off the ground, you will swing forward.  Go with the swing and as you begin to swing back, Pull Up explosively and kick your knees up towards your chin for added momentum.  As you develop technique and become stronger, learn to use less momentum, with less swinging and kipping until your can perform a strict, World Record quality Muscle Up.

“THE MUSCLE UP IS NOT ONLY AN IMPRESSIVE ‘TRICK’; IT IS A FULL-ON EXAMPLE OF BODY CONTROL AND TRULY FUNCTIONAL HUMAN STRENGTH THAT STUNS PEOPLE WHO HAVE ONLY EVER SEEN OR DONE ‘REGULAR’ PULL UPS!”

Now, do as many as you can! and get fun trying and reading our articles !!

 Developing dynamic and explosive pull up strength

First off, you will need to develop explosive and dynamic Pull Up strength.  From now on you must train yourself to explode up from a dead hang position when you perform all your Pull Ups.  No more lazy, slow Pull Ups to your chin; our goal is much, much higher!

To begin, place your palms in pronated Pull Up position (palms facing away from your body) slightly wider than shoulder width apart, and wrap your thumbs around the bar.

Then, take two deep breaths and PULL UP – as high and fast as you can go – NOT to your chin, but aim to pull the bar ‘down’, launching you chest past the bar and as high as you can go!

While you learn, it’s OK to just do two or three explosive Pull Ups and you can also swing/kip your knees up towards your shoulders with speed for assisted momentum.

When you start, you may only be able to explode up to your neck region.  But after a while you will be able to get higher and higher!  As you develop explosive Pull Up strength, you will be able to get the bar to your chest; then your navel; then your thighs!  Not only will you feel the muscular intensity in your triceps, lats and rear delts, but your hand and forearm strength will also multiply.

Once you can do ten fast, explosive pull ups to your chest, then begin to aim your torso higher – aim to explode right up to your lower pecs.  Shoot for at least tend good high, fast pull ups to your lower chest.  If you can launch high enough to get bar to your abs, even better!  You will now be ready to tackle Stage 2 of Muscle Up training.  Excellent!

Tip:  You can attach small weights (1-5 kg) in a weight vest or back pack to add intensity to your training, but only after you can do 5 explosive Pull Ups.

 N.B: try this and get some fun enjoy!!

The Best Way To Get Your Muscles Up Faster !!!!

Ballistic bodyweight bar training for superior strength and stamina is exploding in popularity, in parks and outdoor gyms all over the world.  An infinite array of intense exercise variations has fuelled a global phenomenon on the internet, with top bodyweight professionals attracting millions of views and inspiring a generation of fitness fanatics.  Now you do it too.  Fantastic!

One of the most impressive and famous bodyweight moves is the Muscle Up, a dynamic and intense extension of the ‘regular’ army-style pull up.

“The Muscle Up involves an explosive pronated-grip pull up to launch your torso high over the bar to height with a seamless transition to holding your body with straight arms on top of the pull up bar. “

Over the last few years, the modern Muscle-Up has rocketed to international fame as an iconic strength move due to the innovative You Tube training clips of American bodyweight masters such as the incredible Zef from Brooklyn and the shredded Hannibal from Queens in New York.

The current Official Guinness World Record for Muscle Ups is held by local Bondi boy (and ex  – Special Forces soldier) Jarryd Rubinstein, who was sufficiently inspired to go out and bust out 26 fast, fluid Muscle Ups, smashing the previous record of 21 reps set by a Chinese Olympic gymnast.  The Muscle Up World Record rules set out by Guinness are very precise and stipulate strict form, disallowing kipping or swinging the knees for momentum or resting at the top of the bar between reps.  Jarryd’s World Record of 26 Muscle Ups is a now a YouTube sensation and has stood for three years, despite many concerted attempts to break it by amazingly strong crews from all over the world.

With such popularity within the fitness community and cultural recognition online, many fitness enthusiasts are now inspired to learn how to bust out a few smooth, strict Muscle Ups.

Of course, the Muscle Up is not only an impressive ‘trick’; it is a full-on example of body control and truly functional human strength that stuns people who have only ever seen or done ‘regular’ pull ups!

trying and get some fun !!!!!  FBD.Inc

7 Things Anybody Can Learn From a Bodybuilder

Bodybuilders spend years and years of their lives focused on perfecting the human body through proper training and nutrition. You, on the other hand, might not have an interest in the sport of bodybuilding, but do want to know the secrets to six-pack abs, a wide back, and rounded shoulders.  

1. TRAIN IN PHASES

If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri's, back/bi's, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in." Check out Heath’s guide to finding your best muscle-building routine.

• PHASE 1: STRENGTH

3 work sets per exercise

5-7 reps

4-6 weeks*

*Optional: increase weight at 3-4 weeks

• PHASE 2: CARDIOVASCULAR CONDITIONING

3 work sets per exercise

12-15 reps

4 weeks

• PHASE 3: GROWTH

3-4 work sets per exercise

8-12 reps

4 weeks

2. APPLY CONSTANT TENSION TO WEIGHTS

There are several ways to enhance the quality of a workout, and some changes can even be made during each rep. “Constant tension should be applied to the last five reps of every working set, meaning, do the first 5-6 reps normal tempo, and the last few reps should be held for at least two seconds at the peak of the contraction,” says Heath. “This allows your muscles to have more time under tension and you work different muscle fibers.” Hold the weight at the top for a maximum pump.

3. DO CARDIO YEAR-ROUND

Bodybuilders do cardio training such as running and using a StairMaster StepMill to burn fat and make their muscles more visible. “Do cardio throughout the year at least three days a week for at least 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake,” says Heath. “Cardio won’t kill your gains as much as you think, you’ll see how much muscle you really have.” Break a sweat to stay lean 'round the clock.

4. DROPSETS ARE KEY

Heath suggests incorporating dropsets into your training routine by immediately decreasing the weight and repping out again to failure. “Dropsets overload the muscle with shorter rest periods and increasing volume which you need to grow,” says Heath. “That overload improves your body’s abilities to utilize more nutrients, natural growth hormone, and natural testosterone into those areas and makes the supplements you take more effective.” Heath’s favorite way to do dropsets is on a pin-loaded machine since it’s faster to switch weights.

5. ORGANIZE YOUR DIET

When it comes to finding the right meal plan, you have to start somewhere. Start with writing down what you eat in a food diary, calculate the calories you’re consuming daily (ex: 3,000 without protein shakes), and break those up into six meals (ex: 500 calories each), says Heath. Then, choose a macronutrient ratio. For example, the 40% protein, 40% carbs, 20% fat ratio is what Heath used to get bigger when he first started bodybuilding. “Buy a food scale, learn how to use it, and you may even have to learn to use the metric system, like grams instead of ounces,” Heath says. “You need to train your body to process food quickly, so eat every three hours.”

6. PROTEIN POWER

Heath says to consume 1.25-2 grams of protein per pound of body weight for growth and he never exceeds a 1:1 meals to protein shake ratio, meaning if he has 3 shakes, he’ll have 3 meals. He suggests if you’re going to drink protein shakes, drink two and have four meals. Also, increase your protein consumption and decrease carbs to look lean. “Once I got to a certain size, I wanted to get leaner so I got to 50% protein, 30% carbs and 20% protein.”

7. TAKE PROGRESS PHOTOS

The best way to know the real progress you’re making is by recording it on video or taking photos. “Photos mean everything because if you can take them in the same areas and in the same poses, you’ll see your strengths and weaknesses clearly,” says Heath. “Revise your training and diet programs to eliminate weaknesses.” Keep a file of your progress to see just how far you can take your fitness.