Chin Pull
The chin up bar is a conventional muscle training tool, and many fitness experts have used it successfully to build up muscles, or to improve their overall fitness. You can use the chin up bar to train your upper body strength. Here is how you can start a chin up bar training routine.
The first thing you need to do, is to decide whether you want your palms to face inwards, or outwards. When you attempt to do chin ups with your palms facing inwards, you are working more on your biceps. If your palms face outwards, you are using more muscles in several muscle groups – your chest, your shoulder, and your Teres muscle.
Next, you will need to decide on the intensity of the chin up routine. The more intense the routine, the shorter the amount of rest time, and the greater the number of repetitions in each set.
Usually, a routine consists of 3 sets. In each set, depending on your needs, you will be completing a series of chin ups. For example, you can try something like 12 in set 1, 8 in set 2, and 4 in set 3. So how do you know how many chin ups to do in a single set? To determine the number of repetitions, try to do just one set of chin ups until you can’t pull yourself up anymore. How many did you do? If you did 10 chin ups, you can start with 8 to 10 chin ups for your first set. If you do just 4 chin ups, you can start with 3 to 4 for your fist set.
After each set, give yourself some time to rest. The rest time is needed for the blood to transport oxygen to your muscles. If you shorten the rest time, you increase the intensity of your work out. For instance, if you are training for power and strength, you can start your second set after just 30 seconds. But if you are training for endurance, you can rest for a minute before starting your next set.
The break time also depends on your level of fitness. In the beginning, you may need a full minute rest before starting on the second set. Bit by bit, you may then reduce the rest time to 50 seconds, then 40 seconds, and so on.
As your strength and fitness level increases, you can also try to do more repetitions per set, or you can try spreading your hands wider apart. You will find that it’s much harder to do one chin up with your palms further apart. This is because the posture requires you to use more of your upper body strength instead of your arms. If you just starting out, just spread your arms across your shoulder length.
To further increase the intensity of a chin up workout, try strapping weights to your waist or limbs. Then try to repeat the same work out.
About the Author:
Read more about Chin Up Bar and Powerbar
Article Source: ArticlesBase.com – Chin Up Bar Training Routine
One arm chins x3 chin ups 84kg pull up armed: marcusbondi
|
|
Power Trainer Elite Door Mounted Exerciser with Bonus P90X DVD $29.99 Power Trainer Elite Door Mounted Exerciser with Bonus P90X DVD Ideal for all fitness levels, the Power Trainer Elite multi-function exercise bar helps you sculpt, trim, strengthen, and tone a variety of muscle groups. In its default position, the bar mounts inside a doorway in seconds so you can perform pull-ups and chin-ups. However, the bar also rests on the floor while you do focused pushups… |
|
|
Great Voices of the 20th Century $11.99 The world’s most famous bass singer. Charismatic and multi-talented, Robeson excelled as a singer, actor, civil rights activist, law school graduate, athlete, and author: he was perhaps the most famous and widely-respected black American of the 1930s and 1940s. Renowned for his role in the Jerome Kern-Oscar Hammerstein musical Showboat, in which he introduced “Ol’ Man River”. Castle. 2005…. |
|
|
Sunny Health & Fitness Door Way Chin Up $13.99 Door Way Chin Up Bar Set up in seconds on almost any door frame. For sit ups, press ups and others…. |
|
|
Teeter Hang Ups EZ Up Inversion Rack $99.95 The EZ Up Inversion Rack from Hang Ups® showcases a dual bar system that is designed for easier mounting and dismounting, and allows you to hang free from the door frame for maximum range of motion…. |
|
|
HealthCare Chin-Up Bar $39.95 This gym is so compact you can work out in the doorway. Folds away in seconds. The Chin-Up Bar is inexpensive, easy to use and easy to set up in any doorframe. Everyone knows that the best way to maintain overall good health is to exercise regularly. But who wants to spend hundreds or even thousands of dollars for overpriced gym equipment that’s so bulky it barely fits in your room? Why bother wit… |
|
|
FlyBar 2006 ChinUp/SitUp bar $14.97 FlyBar 2006 ChinUp/SitUp bar comes with high quality chrome stell & longer foam grips that fit any hand or leg sizes. The FlyBar 2006 Chin Up / SitUp Bar is a great addition to your at home training program. Not only is the bar perfect for chin-ups, it can also be used as a foot anchor for sit-ups and crunches. The FlyBar 2006 Chin-Up bar will adjust to fit most standard width doorframes. The bar… |
|
|
Chinese medical science in practice;: My experiences in a combined therapy: pulse study; spot pressing; acupuncture; thermo therapy; push-pull massage, … |
|
|
Joy Chen Women’s Raeesa Slip-on Wedge $174.95 Classy slip-on wedges from Joy Chen are constructed of black suede and feature a reinforced double-stitch round toe, leather non-skid sole, and a simplicity of styling that will make them one of the most versatile pairs of shoes in your wardrobe…. |
|
|
Joy Chen Women’s Amovette Ballet Flat $129.95 These ballet flats from Joy Chen feature leather uppers, with a bow across the rounded toe, a padded leather insole, and rubber outsoles for all-day wearing comfort. Slip these shoes on to dress up your favorite jeans or khakis, or wear with tights and a casual skirt for a change of pace from the usual pumps…. |
|
|
Joy Chen Women’s Camilla Pump $164.95 These pumps from Joy Chen feature the simplicity of styling that supports versatility of wearing options, from casual attire to business suits. They feature black suede uppers, a dyed-to-match calf hair inset at the vamp, which is accented with a decorative strap and button detail, mid-height stacked heels, and a rubber outsole…. |
|
|
TKO Doorway Pull-Up / Chin-Up Bar $33.24 SHIPPING INCLUDED Adjustable length fits doorways up to 32″ wide Heavy duty chrome plated steel bar with foam hand grips Includes screw in brackets for safe, secure mounting Limited lifetime warranty against defects in manufacturing. |
|
|
CAP Doorway Chin-Up / Pull-Up BarFree Shipping $28.5 SHIPPING INCLUDED By using your body weight as resistance, this Chin-Up Bar is designed to build strength and definition in the upper body. End caps are secured with screws to the inside of the doorway. Fully Adjustable: Will Fit Doors From 26 1/2″ To 39″ Dimensions: 2″W x 26″L x 2″H Weight: 3 lbs Color: Chrome |
|
|
CAP Chin Dip Leg Raise $237.49 SHIPPING INCLUDED The Chin Dip Leg Raise Workout Tower features stations for dips, leg raises, pull-ups, push-ups and sit-ups. Comfortable foam grips, handles and pads are ergonomically designed to provide extra support. Oversized counter balanced frame to accomodate users of all sizes Reinforced pull-up bar with foam grips for comfort Vertical knee raise (VKR) uses top quality foam, padded armrest and backrest for added comfort and durability Dip and VKR handles constructed from a high impact plastic ensuring a lifetime of use Elevated push-up handles are securely welded to base frame and are foam covered Integrated sit-up foot rests are non-skid and cushioned for extra comfort Assembly Required Capacity: 350 lbs Dimensions: 52″L x 37″W x 86″H Shipping Weight: 73 lbs 1 Year Manufacturer’s Warranty |
|
|
Teeter Hang-Ups Pull-Up / Chin-Up Bar $37.95 SHIPPING INCLUDED Perform upper body pull-up exercises to strengthen back and arm muscles with this heavy-duty, steel-constructed bar. Sturdy door frame holders and doorway mounting brackets screw securely into door frame. Bar adjusts to fit doorways up to 32 inches wide. |
|
|
Body Solid Deluxe Chin/Dip/Leg Raise $451.25 SHIPPING INCLUDED Designed to provide an intense ab workout while eliminating strain on the lower back, the Vertical Knee Raise Machine is hard to beat for vacuuming the waistline. Easy and convenient step entry makes getting started a breeze. Thick, comfortable DuraFirm(tm) back pads and arm supports reduce fatigue and discomfort allowing you to keep working on your abs and obliques. Both machines feature Dip Station handles with oversized handgrips for a killer triceps / deltoid / lower pec workout. Rock solid support and stability is delivered via heavy-gauge steel frames with all-4-side welded construction. 10° reverse pitch increases abdominal range of motion and securely locks you into position. Lat pull-up/chin-up station features easy step-up entry. Easy access Dip Station features oversized diameter grips for ultimate comfort. Push-up Station is cushioned and mounted a full 12″ off the floor for the deepest pec building push-ups possible. Ultra-thick DuraFirm(tm) back pad features extra lumbar support. Heavy-gauge 2″x2″ all-4-side welded high tensile strength steel mainframe construction. Dimensions: 82″H x 57″L x 43″W Warranty: In-Home Lifetime Warranty |
|
|
Body Solid Weight-Assist Knee Raise, Dip and Chin Up $1424.05 Stack up your personal best with Body-Solid’s Stand Alone Fusion Chin Dip With its weight-assisted kneepad mechanism, the Fusion Chin-Dip provides the same benefits of chin and dip exercises to everyone, regardless of their current fitness level or weight. Plus, its 210 lb. weight stack enables you to counterbalance your own bodyweight. By doing pull-ups chin-ups and dips, you can effectively and efficiently build muscles in your arms, shoulders and back. Add vertical knees raises, and you’ll soon see an increase in definition of your lower abdominal muscles. Best of all, the benefits of these exercises can be enjoyed by fitness enthusiasts of all skill and strength levels. Counter-resistance knee-pad platform allows user to control desired weight-assist balance Lat Pull-Up (wide grip) / Chin-Up (close grip) Station features easy step-up entry Easy access Dip Station features oversized diameter grips for ultimate comfort Ultra-thick DuraFirm??? back, arm and knee pads. 11 gauge steel frame with 1 5/8??? x 3??? oval tubing 2″x 2″ all-4-side welded high tensile strength steel mainframe construction Ideal for home and commercial use IN-HOME WARRANTY Lifetime on entire machine COMMERCIAL WARRANTY Frames, Welds Weight Plates & Guide Rods – Lifetime of the original purchaser. Pulleys, Bushings, Bearings & Hardware – Two Years Cables, Upholstery, Grips and all other components – One Year |
|
|
Yukon Chin Dip Leg Raise $379.05 This Chin Dip Leg Raise multi exercise machine is built short enough to fit into anyone’s home or corporate fitness center. This piece allows you to do dips, leg, raises to tighten abs, chin ups, vertical knee raises, and comes standard with push up handles. It is built with 2*2″ square tube steel and is very secure. Dimensions: 37″ L x 48″ W x 83″ H Shipping Weight: 120 lbs Warranty: Manufacturer’s Lifetime Limited Ships Common Carrier curbside delivery |
|
|
Powertec Leverage Chin Dip Assist Plus $569.05 KEY FEATURES The counterbalance advantage: This machine provides reverse assisted resistance to allow for the user to perform a Dip, Chin up, Squat and Crunch. 4 great exercises to work the entire body. By loading weight on the lever it acts to counterbalance your own bodyweight thus allowing for full range of motion and perfect repetitions. Swivel chin up bar: In addition to the horizontal and neutral grips, the chin up section also includes a swivel straight bar that allows for close grip access to train the biceps. |
|
|
Chin-Up Bar with Handles. GoFit Ultimate $37.99 The New GoFit Ultimate Chin-up Bar is a great addition to your home training program. Now you can use your chin-up bar to get a club level upper body work out. Not only is the bar perfect for chin-ups, its can also be used for push-ups and as a foot anchor for sit-ups & crunches. The Ultimate Chin-up features two Lat Blasting adjustable grip handles. These will help you target: Abs Back Shoulders Lats Total Upper Body The GoFit Chin-Up bar will adjust to fit most standard width doorframes. Before using always make sure that the brackets are properly mounted and the bar is securely adjusted to fit mounting brackets. Do not use bar without properly mounted brackets. The GoFit Chin Up Bar comes with one heavy duty adjustable chin up bar, two Lat Blasting adjustable grip handles, and mounting hardware. Mounting hardware will include 4 silver weight bearing brackets: 2 for mounting high in your door, and 2 for mounting the bar low in the doorway for doing push-ups and situps. 350lb weight capacity DO NOT mount in doorways wider than 36″. Black foam rubber grips on the bar are not adjustable. |
|
|
Maxicam Chin/Dip $830.3 Shipping included. $725 + $149 = $874 By common carrier ? Solid extra wide base supports provide added safety.? Extra wide chinning handles. Commercial products are special orders, a 25% restocking fee will apply to all orders cancelled. The buyer is responsible for all shipping back after an RMA is received.The Maxicam Equipment is available with any of the following colors Frame ColorsPad ColorsRed BaronDove GrayBlue StreakSandCam SilverSpace BlueCal GrayRoyal BlueBumper BlackGrotto GreenBlack TextureClaret RedWet WhiteAmerican Red-B |
|
|
Seated Row/Chin Bar $32.29 SHIPPING INCLUDED Our seated row chinning bar is made of solid steel, quality is engineered into this seated row/chinning bar designed to work your back and shoulders, without worrying about packing on the pounds. Weight: 4.09 lbs Dimensions: 7.50″L x 6.00″W x 5.50″H |
|
|
Star Trac Chin-Up Attachment for the 8522 Vertical Knee Raise $284.05 Chin-Up Attachment for Star Trac 8522 Vertical Knee Raise. Adds workout capability without expanding footprint. |
|
|
Seated Row/Chin Bar w/ Rubber Ergo Grips $43.65 SHIPPING INCLUDED After many generations of improvement, we now introduce our innovative cable attachments with rubber contoured handgrips. This contemporary feature is based on human anatomy and physiology. Maximize the control of the bar and obtain the highest results during your workout. The Seated Row/Chin Bar w/ Rubber Ergo Grips allows the user to target muscles in the back. Designed for numerous upper body exercises as well. It is made with solid steel and a chrome finish. Weight: 4.4 lbs Dimensions: 7″L x 6″W x 5″H |
|
|
Body Solid Powerline Chin Dip / Vertical Knee Raise $280.25 This item is out of stock. Please call for availability. SHIPPING INCLUDED Get Lean And Mean For A Lot Less Green. This freestanding VKR / Chin / Dip combo machine is exactly what you need to bulk up your arms and shoulders while you lose inches and rip your Abs. Do Knee Raises, Leg Raises and Oblique Bends. Grab the Dip Handles to develop massive Triceps. This machine has it all! Dimensions: 84″H x 37″L x 24″W Shipping Weight: 69 lbs Warranty: 1 Year In Home Warranty This item is out of stock. Please call for availability. |
|
|
A Door Gym Compare to the Iron Gym $47.45 The Upper Body Tone-Up is inexpensive, easy to use and easy to set up in almost any doorframe. Just place it between the doorframe and your own body weight will keep it in place. You never have to drill holes or attach fasteners. When you’re done just pull it down and put it in the closet. It’s that simple. Non-slip foam grip, strong steel frame construction and A bargain price have even made this a hit in college dorm rooms and on military bases. The Upper Body Tone-Up lets you do chin-up, pull-up, push-up and sit-up exercises in a variety of positions for a complete workout. Multi-Functional : Use in top of door frame (pull ups), bottom of door frame (sit ups), or on the floor (push ups) Easy to use and assemble Non-slip foam grips for ultimate comfort and slip resistance Steel frame construction For door openings 24″ – 32″ Weight Capacity: 200 lbs. Dimensions: 36″L x 14″W x 12″H |
