20 Min. PULL DAY für Zuhause mit Klimmzugstange | Rücken, Bizeps - Sascha Huber

Yo, what's up guys? I'm good! Hello and welcome to a new video of mine! Today's topic is the 20-minute pull-up destruction for at home, but of course you can also do it outdoor like here in the forest, so no fucking excuses! In case you don't have a pull-up bar at home, I've already shown you a pull-up without equipment and a pull-up with shorts. This workout is suitable for beginners due to the various options and variations, but also suitable for professionals. Today we train all muscle groups that we claim when doing pull-ups in just 20 minutes, i.e. the upper back, lower back, biceps, but also the back shoulder. Friends, today we train the fastest muscle in the area with the absolute best exercises. If you're wondering how to best integrate this workout into your training plan and combine it with other workouts, without having to spend several hundred euros for a training plan, then just check out the video description, because I've linked you to four free training videos that you can do with this workout. And now pay attention! So that you can build muscles as quickly as possible, you have to go to the muscle failure at every sentence of this workout or almost to the muscle failure. So if you can do more repetitions, even if the timer has already run out, you can pause the video at any time, take a short break and then do it again right away. Yes, and today we need a pull-up bar. I have the pull-up and dip bar here at the start. So this is an outdoor and indoor pull-up bar and as you can see, you can easily mount it quickly. It is mounted in 1-2 minutes and you can also simply change it here and zack, boom! And you can shoot dips right away. So you can mount the pull-up bar outside in the forest, on some trees or poles or just at home on the wall and just hang the pull-up bar and hide it under the bed or in the closet. If you need it, just put it on here again and boom, let's go! We have a tough quality at the start. But there is also a cheaper version for the door. I can definitely recommend it. And by the way, we also have rings at the start. So if you want to ring a calisthenics workout, let me know in the comment box below. I have linked you to the pull-up and dip website below in the video description and with the code SASCHA10 there is a 10% discount for you at the moment. But now we don't have the time to go through it. I have already produced a 5-minute warm-up for you. You can do that now if you are cold. And if you are already warm, then it's time for escalation. We're going to go through it together for 20 minutes. Of course, as always, without YouTube warm-up interruption. So no excuses. And here we go, friends. With the first exercise, namely archback pull-ups. An enormously effective exercise. For this, friends, we just grab shoulder-width here in the upper arm. Why in the upper arm? Because we are here in a pronation. We don't just hit the brachioradialis here, but above all the brachialis, which provides a wide bicep. So, just grab here in the upper arm. And now completely hang through. We're going into a retraction now, i.e. shoulder blades backwards. And a depression, i.e. shoulder blades down. And now we're going into a bulge here. So we're going backwards with our legs here. Because that's how we hit the rectus spinae much better, i.e. the back stretcher and of course the glutes. Now we pull the barbell to the chest and stay here in this bulge. Legs back and again completely down. So, this is the first exercise, friends. This is how it starts. If these pull-up variations, which we will pull through today, are too difficult for you, you have four options. First option, just take a chair. So it will be difficult for everyone. So maybe you grab a chair every time. And you can either stand completely on it and just help when you go up. So stand up, either with both legs or with one leg. Then, second option, you can of course do the whole thing negatively. So jump up and only do the negative execution. Third option, you just grab a teraband and just climb on the teraband, which then helps you up. Fourth option, you just do scapula pull-ups. That means, as I said, just here, retroaction and depression. So these are scapula pull-ups. But friends, now enough talk. We're starting now. We're escalating now. Let's go. Don't do too many. We can do it. And let's go. That really shudders in. That was the first sentence. As I said, you can start easier if you can't really get the limit and go all the way to muscle failure. Short break. That's really cold. Good. Let's go on, friends. No excuses. That's crazy. Good. So if you're done with the sentence earlier, no problem. The important thing is that we're doing the whole thing slowly. We're doing the whole thing slowly. So that we didn't give away too many sentences. So that you didn't give away muscle failure. So, now again, break. Good. 5, 4, 3, 2, 1. Last time. This exercise, friends. Let's go. Pull the bar to your chest. That was crazy. How it goes in. So, second exercise. Three sentences again. Namely, commando pull-ups. That means, like a back exercise, but also for the biceps. Because now we're not pulling a pronation. Now we're not pulling a pronation, but a neutral grip. That means, we're going back to this position. The left hand is in front. And we're going to switch now. Left up and right up. So, left up and right up. Very nice. So, you see, now we're in a neutral grip. Not in a pronation anymore. And depending on the angle of our wrist, the more different we hit the biceps. We want to work on and destroy all angles of the biceps. 3, 2, 1. Let's go. So, extremely effective. So, first set done. And break again. And 5, 4, 3, 2, 1. Now the right hand is in front. Let's go. And as I said, if it gets too hard, you can also add a drop set. That means, you can just grab, grab, help yourself, help yourself more with your leg. Until the end, drop what you can. Either with your leg, with the theraband, negative, whatever. So, work on your muscles. And have a quick drink. So, now the last set of this exercise. Third and last set. Commando pull-ups again. Half of the time, left hand in front, then we switch. So, now, left hand in front, and let's go. Let's go. And now, switch sides. Right hand in front. Let's go. So, that had to be it. Good. Now, next exercise, friends. What do we have now? We have pronation. So, we have pronation with the first exercise. Then we have neutral grip now. And now we come to supination. So, an exercise for, an extremely awesome exercise for the biceps. Of course, always have your back with you. So, grab a little bit tighter than shoulder-width. Now a little bit tighter. And now we pull ourselves up here in the supination. So, I'll show you. Just grab a little bit tighter here. And now we just pull ourselves up here. Now you can, your toes can touch each other now, or your feet. And also your knees, also forward, don't stretch backwards anymore, but slightly forward. Let's go. In 5, 4, 3, 2, 1. Let's go. So, the important thing is, that we were at the muscle failure once, that we threw out a hard set of exercises, and then it's enough. But I always like to go to the limit again in between, and again in that time. And yes, you can do even harder sets here, with a bag. A short break, take a short breath, and then we'll get to the second set. And I'd also like to help with the legs. But pull through until the end. I have to say, yes, it's definitely a bit cold. Oh shit, 3, 2, 1. Let's go, friends. Second set. Let's go. Body and biceps. Can you feel it? This exercise is one of the absolute best bicep exercises. At the same time, of course, we combine it with the back, but because it's one of the absolute best bicep exercises, it's clear, scientific studies confirm that. So, now a short break, just have a quick drink, because my fingers are freezing. But I thought to myself, yes, no excuses. If I can train outside, at 0 degrees, then I could also train at home and pull through, friends. Yes, full of motivation. Thank God I can drink tea again. So, now the last set. Give it your all, then we'll switch to the mat, okay? So, 3, 2, 1. Give it your all again. Yes. Whoo! So, now, prepare the mat. Finally, we're allowed to be on the mat. I'm already completely destroyed. Good. So, of course, also included here, we prepare it here. I think it looks pretty good. And what we're going to do now, friends, first exercise. We lie on our stomach, stretch out our arms, stretch out our legs, and now lift the chest, also lift the legs, so also the thighs. And our palms touch in front. We wait to the side, go up and down five times, so reverse flies, and back. Thumbs touch in the back. Back to the front, five flies, and back to the front. That's how we do it now. Now it's time to pull through, friends. Let's go. 45 seconds. So, now we have a 45-second break, but don't give a damn, friends. Today, escalation is announced, so let's go on like this. Let's go on here. No excuses. Lift the chest, lift the thighs. So, and now we go into the quadruple stand, or we support ourselves here. And that means what we're doing now is, we stretch the left arm and the right leg. Tighten briefly, tighten the core, tighten the butt, roll in here briefly, and open up right away. Let's go. Here we pull through, of course, without a break. So, and now time change, the whole thing again. Let's go. So, and now a break. Just kidding, what a break. Now lay directly on your back. We continue with glute bridge. Tighten the legs. Here we should have about 90 degrees. And now go up here. Support yourself on the heels. And here tighten the butt, tighten the core. Hold this position. Go down briefly. And boom again. Go up. Hold it for 3-4-5 seconds. So, and now 45 seconds. Pow. Go on. Do you feel it? In the gluteus maximus, which is already pronounced in many physios, but above all also in the lower back. Of course, we have already completely destroyed the upper back. Now, let's continue with reverse plank. For this, friends, just support yourself here, stretch your arms, point outwards or slightly backwards. And now, here, stretch completely, form a straight line. Do not extend, but also do not hang through. A straight line. Put your toes together, point forward. And here we hold this position. Reverse plank. We hold. Of course, we hold. As you can see, today we are not only training the gluteus maximus, the classic muscle groups, but also the entire posterior chain. So, the entire back muscle chain. Pull through. So, there. And we did it. Joke. Now, last exercise. It was a joke. Last exercise. The whole thing again. So, now go back to the position. Don't waste time. Fight the last 30 seconds. Ten more. Then we did it. Three, two, one. Can you feel it? The entire posterior chain, but of course also the entire upper back, the back of the shoulders and the biceps are also completely destroyed by the chin-ups, but also the pronation. Enough talking, friends. That's it. I hope you liked the workout. I tried to include the best exercises according to scientific studies for you. If you liked the workout, then please show it to me with a thumbs up. I would be very happy. And of course, support the channel. Be sure to write in the comment box how hard you are destroying now. I can't feel my fingers anymore. Now it's getting really cold. I think the animals are happy now when I'm gone again. So, friends, make sure to include this pull-day in your workout plan. You can find all free workout plans in the video description below. Don't forget to take care of a balanced, healthy diet, friends, and to supplement with supplements. The best supplements I've been using for years can be found at Prozis. Which supplements I take daily and can really recommend to you can be found in the video description below. At Prozis, of course, there are not only supplements, but 25,000 other products that definitely make your fitness lifestyle easier. From healthy nutrition to workout outfits, workout equipment and so on. At the moment, there are already many scratch products for you which you can find in the video description. You know what to do. And of course, there's a 10% discount on top of that. And you can also join us on Instagram every week at 100 Euro giveaway games. But that's really it, friends. See you next time. Take care. Your Sascha. Peace. You're in the end card. But wait before you disappear now. There's no more fitness. Click on the video. And if you somehow lack the motivation, then leave a subscription here. You know it would be worth it. Peace out.