fill your kite with helium

hey dude im a personal trainer for les mills over hear in nz. basically the major muslces needed for a pull up are your anterior head of deltiod your lattimus dorsi and your biceps umm frotn arms shoulders and back :) your best bet to increase your strength and muscle size is keep your rep range around 10 and do 3 sets with about a 90 sec break in between. to get good at pull ups do this:

(if your gym has the equipment)

first thing after a warm up just go straight to pull up bar do 1 set just as many as u can

lat pull down close pronated grip, so your palms should b facing away from u and about shoulder distance apart on the bar, make sure ur not going to heavy so u can do a full range, so you awant to be able to bring it about 5 cm's away from your chest and then all the way up so your arms are straight. keep it slow and controlled the whole time count 3 secs to pull it down 3 secs letting it back up. do 3 sets of 10 with 90 sec break you should lifting heavy enough so that you proberly couldnt make 12 but not to heavy that you start loosing your form. then increase by 1 plate every week

then bench press same princible dude heavy so u can do a full range, so you awant to be able to bring it about 5 cm's away from your chest and then all the way up so your arms are straight. keep it slow and controlled the whole time count 3 secs to pull it down 3 secs letting it back up. do 3 sets of 10 with 90 sec break you should lifting heavy enough so that you proberly couldnt make 12 but not to heavy that you start loosing your form. increase 1 plate a week


then machine shoulder press same again heavy so u can do a full range, so you awant to be able to bring it about 5 cm's away from your chest and then all the way up so your arms are straight. keep it slow and controlled the whole time count 3 secs to pull it down 3 secs letting it back up. do 3 sets of 10 with 90 sec break you should lifting heavy enough so that you proberly couldnt make 12 but not to heavy that you start loosing your form. increase 1 plate

then if you have one in your gym there is a pull up machine with a seat that can counteract your weight again do 10 reps x 3 reps and the less weight u put on the more of your own body weight your lifiting so the harder it gets.

then if you got any energy left ;) find a cable machine put a rope on it, most gyms have this stand facing the cable keep your chest extended and elbows stuck to your side pull the rope down to your hips separating your hands so your arms are pretty much straight. do 12 reps

straight after thats done have a bar already set up to do 21 bicep curl. so grab the bar have one foot infront of the other so your nice and balanced do a bicep curl so it comes half way up for 7 reps then do a curl from the top, so inline with your shoulders down to half way then do 7 full range bicep curls. again heavy enough that you are hardly able to lift at end but aviod humping the bar to get it up :)

that will proberly be enough. so in summary

1 x max out pull ups

3 x 10 close pronated grip lat pull down

3 x 10 bench press

3 x 10 shoulder press machine

3 x 10 assist chin up machine

12 x tricep extensions straight to 21 bicep curl x 2

do it atleast 3 times a week and on non consecutive days, so if you do it monday dont do it again till wed and if your sore dont train or trian a different body part

you should b able to do 3 x 10 pull ups of your own body weight in aboutu 8 to 12 weeks :)

heheh hope this helps bro pretty comprehensive anything your not sure about jsut write down that lil summary and a staff memebr at the gym should b able to show you how to do it :)

good luck and good wind

ben

pink is the new black

most pro riders recon that Pull Ups are NOT the base or arial handle pass tricks like mobes, kgb's etc. They are a totally different trype of arm movement.

Well josh, my opion is that u should be hitting the gym every day for a year maybe. then once ur real buff chuck a few more lines on ur kite. then go buy urself a really good pair of footstraps and dont forget heel bungees cuz u dont wanna come out of ur sweet new straps. then send ur kite as hard and fast as u can making sure ur pants go up ur leg really high just so ur white legs will make everyone look at u to see ur cool manuver ur about to pull. then do ur pullup dangle back down to the water and hold ur hand high and claim that ****. in my opinion pull ups r the most technical and stylish moves anyone can ever posssibly do!!!!!!!!!!!!!!!!!!!!!!!!!!!! wow i envy ur coolness josh

havox needs to get a life and as long as u have your goose straps you should be lame enough to pull up and all u should need is a sandwedge and a set of dumbells

its tru i do not have a life... im so friggin bored not near enough wind up here and i already finished work... i never know if ppl are joking of for real :) i was just trying to help

ur right mate i lernt them and now im a better man, ive been hitting the gym everyday and now have a range of awsome pink polo's and i get all the lardiessss

PULL UPS ARE THE FUTURE!!! LUNCH TIME TRICKS ARE THE FUTURE

MULLET MAN

You can get a big square of lino from the shed behind the tuck shop and then you can spin around on it in your lunch time, while your friends do the human beat box! Coolness!
That's all I got to offer.

hang on a second peeps you all missing the point
should pull ups be done on a bow kite hybrid or c kite?

bahahahahahahahaahah