**UPDATE**
These advices work : It's taken 13/14 weeks, but I can now do pull-ups (8 in a row for now) !
No need any support anymore. So I can tell you the advices below will help you and eventually you'll get there!
**WARNING : KEEP THE SHOULDERS LOCKED AT ALL TIME TO AVOID INJURIES**
MUST WATCH VIDEO BEFORE STARTING :
Packing the shoulders down onto your ribcage will prevent injuries :
When doing chin ups or pull ups you should always try to hold you shoulder down and not let them go up towards your ears, as the additional range of motion is not worth the increased risk of injury that it comes with. This is called "keeping the shoulder locked".
If you unlock your shoulder, they will slightly raise, and your weight will mostly hang on the shoulder joints and ligaments. This can result in damaging your shoulders, so be very careful, in particular in the beginning when you will do negative pull ups and your muscles still have difficulties to hold your weight.
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How to do pullups :
It's pretty frustrating not to be able to do a proper pull-up, especially with Freeletics where almost all workouts contain pull-ups.There are a few muscles that are not strong enough to make the pull. So to be able to do a proper pull up, we just need to develop them.
I strongly recommend the following steps. It's up to you to find the mix that suits you best so you can get the best progress :
1. Body Weight Rows :
Definitely the best exercise for which you can keep a good form, prepare your tendons and muscles for the next steps.Check this link for pictures : http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/
2. Negative Pull Ups :
I did the "easy" version of the Freeletics pull-ups for around 13 weeks. This is like jumping then controlling the way down. This is also called a negative pull-up or skipping.Be careful : At this stage you are jumping high and your may not be able to hold your body weight on the way down. So make sure your shoulders are always "locked" when your body goes down and always keep some angle in the elbows so your arms are not completely extended at the end.
3. Assisted Pull Ups :
You may get a specific rubber band that will hold a bit of your weight. This will help to get more towards a real pull up.4. Half pull ups :
Go up until your chin reaches the bar level, but on the way down, stop when your arms are 90 degrees. Then go up again.5. Become aware of which muscles actually work :
When I started, my mind was focusing on the arms muscles. But after investigating, I found out that the muscles that will pull you up are those from your back !Any exercise that you do requires that your mind first focuses on it. It will become much easier.
So, try to become aware of your back muscles, imagine them contracting and doing the pulling like the engine pulling the cable of the lift. You will see tremendous progress once you make this connection.
6. Read more and understand better :
Read through these three pages, it will lead you into being able to master the pull-ups.http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/
http://physicalliving.com/how-to-stabilize-your-shoulders-during-the-pullup-exercise/
http://physicalliving.com/the-right-way-to-do-pullups-and-chinups/
Good luck !
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