Chin-up Bar Exercises For Everyone
Chin-up bars are excellent for building upper body strength. However, unlike the time when you were a kid and could jump up and down the monkey bars in the playground without worrying about a thing, there are certain things you need to keep in mind to maximize your chin-up bars workout without injuring yourself.
The Basic Chin-up Tips
Before jumping to your chin-up bar, take 15 minutes of light warm-up and stretching to prevent injury. A 5-minute warm-up followed by 10 minutes of stretching should be enough to get you good and ready for your workout.
Again, going back to the fact that you are not a kid anymore, it is quite possible that you may find yourself unable to do chin-ups the first time. Doing chin-ups can look deceptively easy but the truth is they are rather strenuous. If you find it difficult in the beginning do not hesitate to use a chair to for the necessary support and assistance. Gradually, you can start letting go and you will be able to do chin-ups on your own in due time.
Increase your endurance for the exercise slowly and over a period of time. Perform your chin-ups in sets of 4, and then come down to allow your heart rate to recover before going up again.
The Basic Chin-up Moves
The basic chin-up is good for training your upper body, shoulder and forearms. Grasp the bar with your palms and fingers facing away from your body. Keep your arms straight and make sure you do not swing. Relax your shoulders and your body. Slowly pull up until your chin is just parallel to the bar. Pull up in one smooth motion, taking care not to jerk, and then lower back slowly to the position you started with.
A variation to this is doing the exercise with one arm. Follow the same technique described above, but grasp one wrist with your other hand instead of keeping both hands on the bar. This will provide more resistance for strength training.
The chin-up bar static hang will help you build up your endurance. Hang on the chin-up bar with one hand for as long as you can. When you feel that you have reached your limit, trade arms. Shake out the arm that you were just hanging from. When you start doing this you will probably hang for no more than a few seconds, but try to work your way up to the point where you can hang much longer.
These simple exercises using a chin-up bar can give you an intense upper body workout right at home.