How Prim Asiimwe maintains flat stomach with assisted pull-up machine
The idiom "pull one's weight" is taken literally in the gym or during workouts. Luckily the assisted pull-up machine takes the brutality out of pull-up exercises so you can focus on getting more out of it. Radio personality Prim Asiimwe gives us a peek into her gym routine getting in her pull-ups. Let's look at how this machine helps her maintain a flat stomach.
Prim is a frequent visitor at the gym so there is a variety of workouts that keep her in shape. And although there are many other workouts that target the stomach, the pull-up workout boosts upper body strength while reinforcing the core for those who would rather not endure sit-ups and other stomach-focused workouts.
According to Asphalt Green, in their Beginner's Guide to the Assisted Pull-up Machine, "this exercise primarily targets your back and biceps but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest."
While this takes away some of the stomach contractions of the non-assisted pull-up, it means that "when you pull up also try and keep your core tight throughout," says Celine from PureGym.
The combination of back workout and core engagement is great for pulling in flesh, especially for beginners or on those days when you want to do a relaxed workout.
How to use the assisted pull-up machine
Stand on the steps using the handles for support.
Select a weight using the pin. The assisted pull-up machine uses the weight to help you do your reps so the heavier the weight the easier it will be.
There are two handle heights so go for whichever feels most comfortable for you.
Put one leg at a time gently in a kneeling position onto the knee pad.
"Can you lift your weight? How heavy are you? Light weight Oba you’re now competing with a cow 🐄 via kilos 🏃♀️🏃♀️🏃♀️" she says in the caption.
Lower down until your arms are fully extended. That is your starting position.
Begin to pull your body upwards keeping your hips in line with your shoulders until your chin is higher than your hands. "A handy tip is to think about pulling your elbows down towards the floor," she says.
Slowly return to your hang position, and that concludes one rep.
Celine suggests that you, "aim for three sets of eight to twelve reps with a 60-second rest between sets."
Eyewitness? Submit your stories now via social or: