The chin-up is a physical exercise that primarily serves to develop the back muscles in the upper back and the biceps in the arms.
The chin-up is similar to the pull-up with the exception of the hand position. Chin-ups are performed with the palms facing your body (supine grip) while pull-ups are performed with the palms facing away from your body (prone grip).
Steps
Step 1. Buy a back pull-up bar
Step 2. Try to stay in traction for at least 30 seconds, passing the bar with your chin
Stand in a chair or something that will help you get into position. When you can stay in place for more than 30 seconds, slowly lower yourself. Do it 5 times. It is important to lower yourself slowly in a controlled manner. You have to use the same muscles when you go down as you use when you go up. So you will coordinate the muscles with each other.
Step 3. Use a chair to find your ideal starting position so that you lift yourself up
Do 5 pull-ups from that position. Always lower yourself in control of the movement, slowly. After a while you will begin to notice that you can also start from a lower position.
Step 4. Fully extend your arms and perform as many pull-ups as possible
Step 5. Try to do 5 chin-ups, do the movement well and when you start to get tired lift yourself up as much as possible
Advice
- Crossing the feet at the ankles and bending the knees helps support the back.
- These pull-ups tend to stiffen the "trapezius". Stretch before doing these pull-ups to avoid injury. The three important areas to stretch well are the shoulder, neck and back muscles.
- In order not to strain your muscles too much, divide the exercises over the course of a day. Do these exercises 1 or 2 times a week.
Warnings
- Don't get hurt! Make sure you stretch before and after these exercises.
- Make sure you install the lat bar correctly.
