#chin-up

[cherusque]

Giulia Calcaterra 🇮🇹

[sarcasticbabywhispererjess]

First rep of the set is always the best. 💪

[lovee-piik]

Time and time again, I'm proven over and over again that I will never be a priority to certain people. While it might not seem like a big thing... think about it- You're always on the back burner, You DON'T matter enough You're NOT important  You AREN'T worth fighting for You're REPLACEABLE. There's so many negative and destructive words in those statements, They may not be said out loud but there are people who will cause you to say those shit things to yourself & you know what?  Nobody should be on a back burner. You do matter You're important You're worth every bit of everything You're irreplaceable. Those are the words that should ring in your head by the people YOU CHOOSE to surround yourself with.  PUSH for it.  The common word in it all is YOU. so value YOU. Your friends, family S/O cannot hold you up like #1 when you act like #2. YOU come first YOU are a priority

2018

[veganfreeskier]

How well would you perform in the US Secret Service’s fitness evaluation?

[paula-und-donny-blog]

Sporty cat!

[blake-tiredly]

[thenicsworkout-blog]

Elbow Pain From Pull-ups? Recovering From Elbow Pain

If you've been working harder than usual on pull-ups and your inner elbow is starting to hurt, you might be developing tennis or golfers elbow. As athletes that do a lot of pulling, getting elbow pain from pull-ups or chin-ups happens to many of us at one point or another. Thankfully, recovery from this issue is pretty simple. There are a number of factors that can cause tennis or golfers elbow, but the primary causes are intensity and volume. By repeatedly overloading your tendons, they are unable to recover and begin to break down. Letting your tendons recover is paramount to beating tennis or golfers elbow. The first thing you should do if you start to feel elbow pain is to rest. If you have any concerns about arm pain or arm pain that lasts longer than a couple of days, see a doctor. There are many causes for pain in the elbow, and going to a professional is your best bet for recovery. If you wait too long and the damage becomes serious enough, your arm will not heal without help from a medical professional over an extended period of time.

Why it Happens

www.scientificanimations.com / CC BY-SA Golfers or tennis elbow is primarily a repetitive strain injury. The forearm strain from pronated (hands facing away) pull-ups, and the strain from gripping onto the bar both contribute to this. Your tendons take much longer than your muscles to adapt to new stresses, they need to ease into new activities gently. Jumping into a new workout routine, or suddenly increasing the intensity of your pull-ups can be a trigger for elbow pain. Doing too much too quickly can start the downward spiral of tendon damage. Whenever you change your routine, you should plan to slowly increase the difficulty to avoid injury. To change your routine, try adjusting your workout by the smallest amount possible each time. If you are doing three sets of eight pull-ups and you want to add weight, you should add the smallest amount of weight you can each workout until. Working at a very low rep range puts a lot of stress on your tendons because the weight is so high. If you intend to train with sets of below three to four reps, you should spend at least a month at the three to four rep range to build strength in your tendons. A lack of grip strength is another factor for developing tennis or golfers elbow. This problem can be worsened when you add weight to your pull-ups, since that stresses your grip even more than standard pull-ups. If regular pull-ups are too easy, but weighted pull-ups are straining your grip, try doing a pull-up variation and working on your grip strength separately. L-Sit or wide pull-ups are great to increase the difficulty without adding weight.

How to Recover

Recovering from tennis or golfers elbow always centers on resting the strained tendons. You won't lose your hard-won gains from taking two weeks off. Don't do any pulling exercises for this period, and try to avoid doing any other strenuous work with your hands. Lifting, pulling, twisting and any other work that requires a strong grip can aggravate your symptoms and prolong recovery. If your arm is irritating you, you can try doing self-massage to help manage it. Self-massage might not help you heal faster, but it can help reduce pain from day to while you're recovering. You can use a ball or bottle to roll it out, or you can use your opposing hand to manipulate your arm. Stretching is also a good strategy to help relieve pain in the arm. While you're doing this, remember that these techniques should never hurt. There might be an uncomfortable 'electric' feeling as your tight muscles release, but if it begins to hurt stop doing it. Once you're sufficiently recovered you can help rebuild and avoid future injury by doing a couple of exercises. These are exercises serve to help isolate the small muscles in your forearms to help prepare them.

Weighted Forearm Supination and Pronation This is one of my favorite exercises to help build strength and resist injury. You can do this exercise with almost any object that is at least a couple inches long, and is weighted at the ends. You could use a hammer, hold a light dumbbell on the end, or even a water bottle. Simply hold the object with your palm down, and the weight towards your body. Rotate your wrist so that your hand is palm up, with the weight on the other side. Repeat this exercise for fifteen plus reps.

Weighted Wrist Curls Wrist curls are another useful exercise to strengthen your forearms and grip strength. You can do this exercise with your palm facing up or facing down, to target both sides of the forearm. Set up by laying your forearm on your leg, with your wrist hanging off the end of your knee holding a a light dumbbell . Curl the weights up with your wrist. Simple as that.

Bicep Curls Doing high rep bicep curls with low weight or bands can help strengthen your bicep tendons as well. You should use a weight that you can manage thirty or more reps of for this exercise. Elbow pain from pull-ups can bring your training to a grinding halt. By progressing slowly and steadily, most people can avoid this problem entirely. Catching your symptoms early and taking the proper steps to recover is the most effective method to avoid this kind of injury. If you do develop tennis or golfers elbow, and it's recovering slowly or not at all, go see a doctor. You can recover from most things on your own, but it's not worth risking permanent damage to avoid a hospital. Read the full article

[nachi-caps]