First there are two kinds of pulling movements that fall in
the chin-up category. The chin-up and the pull-up. Pull-ups
are performed with palms pronated (facing away from you).
Perform the pull-up just like a lat pull-down, except that
the body rises up to the bar, rather than the reverse where
you pull the bar down to you. Make sure you clear the bar
with your chin at the top, and pull the scapulae back at
the bottom position. Think of "pulling the elbows to the
ribs" rather than lifting the chin over the bar. Chin ups
are the same movement but your palms face you and the arms
stay closer to the sides.
Most people like to start out with chin-ups and the palms
facing you, as for most it is the easier version. It
doesn't matter which version you do as long as you do them!
How to work up to a chin-up if you can't do them:
The Jumping Chin-up: This is a simple yet great way to get
the feel for the full blown chin-up. If you have a doorway
chin-up bar, you can set it up at a height that allows you
to grab the bar with a slight bend in your knees if you are
standing below it.
If you are at the gym, pull up a box or bench to place it
beneath the chin-up bar so you can get the jump off that.
From here it is simply a matter of how much leg power you
want to put into your "jump up" to determine how hard the
"chin-up" is for you. When you get comfortable, you can
start off with a couple normal style chin-up attempts
followed by the remaining reps performed "jump style".
You can also jump up and do a very slow negative or
lowering portion of the movement to build up your strength.
Soon you will be able to pull all the way up and not just
lower.
Why do I suggest the jump style method of chin-up over
certain machines that can take of resistance? Because for
what you are trying to accomplish here, which is fat
burning and a wicked "V" taper, you want to burn calories
and build your back. Jumping does that much better than the
machines!
What to watch out for:
Make sure you get full extension at the bottom.
Make sure you get your chest up to the bar or at least your
chin over the bar.
Avoid pulling with only the arms. This is a back exercise
with the arms helping.
Here is an awesome little workout you can do anywhere. Yes,
anywhere because chin-ups can be done hanging onto the top
of a door, a tree branch a playground set, you name it!
The anywhere "V" taper workout: You are going to combine
pushups and chin-ups for a total of 50 reps each. You
alternate between the two exercises every rep. One chin-up
and then one pushup until you hit 50. Time it and then try
to beat it next time, and yes, you can use the jumping
chinups!
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Look Great Naked! Sculpt Your Body, Burn Off Body Fat and
Develop A Sweet V Taper ... Guaranteed!
By - Ray Burton
Free Details==> http://www.FatToFitBook.com
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