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raise your hand if you have been practicing your pull ups 🙋🏻‍♀️. pull ups are hard, really hard, but they are possible — if you are willing to practice. i’ll remind you of a few of my favorite tips if you are still working towards this somewhat elusive exercise...
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. * HANG: That's it. Just hang on the bar. Start to build your grip strength. Start to understand the weight you are going to pull. How long can you hang on...?
* HANG & PULSE: Once you are comfortable with hanging, think about pulsing. That means a mini pulling motion. Start to create the mind body connection - muscle connection. * CHIN TO BAR & LOWER: I don't care how you get your chin above the bar, jump if you have to, just get there. And, then once you are there, slowly lower to that dead hang position. Remember this is slow, make sure you start to recognize the muscles in your back.
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You can use bands and the pull up assist machine too, but start with the steps above. And, check out my story for another beginner variation. Become aware of the muscles you need to use to do a pull up 💪🏻.
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And, if you can already do a pull up or two, do you have a goal..? I do, I’m ready to be back at 10 pull ups. Right now, I’ve got about 6 in me [on a good day 😛]. So, Square World, let’s hold each other accountable and do this 👊🏻. With that, good night, Sunday 🌙.

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21,4 km / 13,3 mi
Pace: 5:39 min/km
+548m/1798 ft Steigung/ascent .
🇬🇧 Great run in the snow! Last night it was snowing and on the mountain the snow makes the first #winterwonderland 😜
Running in the deep snow❄️👍
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🇩🇪 Toller Lauf im Schnee! Letzte Nacht hat es geschneit und auf dem Berg gab es ein wunderschönes #winterwonderland 😜
Laufen im tiefen Schnee ❄️👍
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#2500kmfür2017 2610 ↗️51128m
#snow #winter #footstepsinthesnow #spurenimschnee
#marathontraining #runningman #lauffreunde #instarunners #instafam
#workout #sportsaddict #nature #primtal #trailcountry #schwäbischealb #nevernotrunning #nevergiveup #training #trailrun #trailrunning #running #laufen #nopainnogain #ultrarunner #marathon
#littledesertrunnersclub #4deserts #gobimarch2017

Vor kurzem war ich in Hamburg unterwegs. Zum Glück hatte ich auch Zeit für nen schönen, lockeren Lauf. Ich komme bald wieder! 😊🙌 @fitforfun.magazin

#TheMachine Сложно бегать одному? Сложно себя мотивировать? Найдите такого же крейзи, вдвоём всегда легче идти вперёд 😂👊💪 #ilovetrailrunning #trailrunner #trailrunning #ocrbeast #зож #skyrunning #hokagromanapatrail #cxr17 #спарта #iamultra #crimeaxrun2017 #силаволи #crimeaxrun #крым #будьвформе #garminteam #совершипоступок #ceprussia #mysportexpert #ultratrail #ultrarunner #ocrbeast #преодолейсебя #epic5traildays #ilrfamily

heeey, foco, vamos!
focus, leeet’s do it! 👊🏼
#monday #ultrarunner

🇧🇷 - E a carinha de felicidade de poder correr em um parque maravilhoso, sozinha, por 3h e 30 e nem ter passado por todas as trilhas ainda? Ai fica fácil fazer os longos ❤️ Feliz demais por voltar ao meu habitat 😂
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“Eles me chamam de louca por sair para correr todos os dias, assistindo o sol nascer ou se por, respirando ar puto, enquanto eles ficam sentados no sofá por horas a fio olhando para uma tela brilhante na parede” - autor desconhecido
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🇨🇦 - They call me crazy for getting outside for a run every day, watching the sun rise or set, breathing fresh air while they sit on the couch for endless hours staring at a glowing screen on the wall.
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#Vádeskechers #veganshoes

MOST RECENT

Keep your ears warm and be seen when out running with our bright beanie hats. Includes fluorescent stripes on hat to aid visibility. Be proud to be a runr. www.runr.co.uk #runr

Had a fabulous day running to Dubai! It took around 15kms for the legs to get going but after that they ticked along nicely. The run took a bit longer than anticipated... maybe because of trying to sample coffee at every opportunity or the fact we had navigating and crossing the streets of Dubai at rush hour or all the photos I took of the cracking scenery! #ultrarunner #ultrarunning #dubai #7emiratesrun
#hyatt #aljalilafoundation #souqplanet #munchbox

Loved meeting my fellow Inknburn Ambassador friend @inkd_sober_runner 💛. She CRUSHED her PR at @route66marathon yesterday!
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Our ambassadors crushed another weekend of awesome adventures! Have a great week! We can't wait to see all of the Turkey Trot photos!
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#inknburn #rundisney #runningclothes #runningcostume #runninggear #workoutclothes #ultrarunner #ultrarunning #marathoner #trailrunning #trailrunner #instafit #instarun #instarunners #runchat #runningcommunity #runnerslife #runhappy #workout #run #runner #ilovetorun #bibchat

Ge bort löpcoaching i Julklapp! 🎅🏻 Kontakta mig på Nathalie@varjesteg.se ➡️www.varjesteg.se 🏃🏃‍♀️

*another long post alert*
As I paddle aimlessly through my recovery workout (which was all with a buoy cuz my legs and hips are trash), I can't help but be emotional... (yes.. I'm feeling that way a lot lately) You know... we (especially women) get SO obsessed with having to be the "best"! And women athletes get so down on themselves for not being "faster" or "stronger" (*ahem* guilty)... Well you know what?? God didn't design me to be the strongest. He didnt design me to be the fastest. He didn't make me a perfect wife or mom (or give me perfect kids or husband)!! HOWEVER, He so generously GIFTED me a heart and mind of endurance... To keep going. In everything. He designed me to LOVE HIM and TRUST HIM with my whole heart, and to SHARE His love with everyone He brings into my life. A commitment with NO finish line. No speed goal. And THROUGH Him... I can do ANYTHING.
#ph413 #swim #ultrarunner #trainhard #trailrunning #trail #crosstraining #motherrunner #highonjesus #huff #50k

Brunch wouldn’t be complete without some #bluebernie kombucha!
#kombuchaeverydamnday #aquavitae #brunch

The moments before the start of the NorthFace 50M endurance challenge in San Francisco, the course is brutal, the views are amazing, the volunteers are so cheerful nd along the way you will discover how tough you really are. Never give up! #tnfecs #tnfec #veganathlete #ultrarunner #veganfitness #fortiusracing #gq6 #topoathletic #movebetternaturally #wattieinkhitsquad @elalex_c #beardedrunner #beardedathletes #beardgang

#medalmonday: North Face Endurance Challenge Series #50K in San Francisco, California! 33 miles of difficult terrain. Challenge completed. Kudos to everyone who did all the distances this weekend! 🙌🏻
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#TNF50#TNFECS#ultramarathon#NorthFace50K#ultrarace#ultrarun#ultrarunner#ultrarunninglife#ultramarathoner#SF#SanFrancisco#running4thosewhocant#ultrachat#ultrarunning#CrissyField#instarunners

[Part 2] Finally, we'll announce our Partner Physiotherapy at Nusantarun Chapter 5 Purwokerto - Dieng 127.9 KM

Please swipe and find your name, welcome to our team!

#mahaphysio #nusantarun #nr5 #nusantarunchapter5 #purwokerto #jakarta #gainyourmovement #fisioterapi #physiotherapy #physicaltherapy #sportphysio #ultrarunner #ultrarunning #runner #run #fisioterapiindonesia #dieng #nusantarun #nusantarun5 #gurukumaju

2 days and 25 degrees between these pictures. From running in shorts to gloves and jacket. But at least I can run 🏃 #portugal #sweden #whoneedssunshineanyways #laufen #löpning #löparglädje #running #ultrarunner #newseasonnewgoals #winterrunning

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