Body weight exercises give you the ability to work your muscles without the use of free weights or machines. Pull-ups and chin-ups are body resistance exercises that require only a pull-up bar, beam or overhang on a deck. The main muscles that get targeted are the latissimus dorsi, rhomboids, trapezius and biceps. The biceps are the upper arm muscles; the rest of these muscles are in the back. Use pull-ups and chin-ups to build muscular strength and improve your physique.
Step 1
Perform dynamic stretches. Attempting to do any form of pull-ups with tight muscles subjects you to possible injury. Spend a few minutes doing dynamic stretches before your workouts to loosen up your connective tissue. These are done in motion. Spinal rotations, shoulder shrugs, arm circles, arm crossovers, side bends, alternating toe touches and forward bends are examples.
Step 2
Execute your pull-ups with proper form. Reach up and grasp the bar with an overhand, slightly wider than shoulder-width grip. Pull yourself up as high as possible, lower yourself down until your arms are fully extended and repeat. Perform chin-ups the exact same way, except grab the bar with an underhand grip with your palms facing you. Try to get your chest to the bar with every repetition.
Step 3
Contract your core when you do pull-ups. This will keep your spine in neutral alignment and help you generate more force. Do not swing your body back and forth when you do pull-ups and chin-ups.
Step 4
Make a rep goal instead of a set goal when you do your training. As an example, aim for 50 reps of pull-ups and 50 reps of chin-ups in your workout instead of a conventional three or four set scheme. The ultimate goal is to do your reps in as few sets as possible. Do as many sets as it takes to reach your goal.
Step 5
Perform as many reps as you can with each set. When you first start, you may only be able to do three or four reps. Build off of this number and add one to two more reps each week with your workouts.
Step 6
Alternate back and forth between pull-ups and chin-ups in your workouts. Do a set of pull-ups, rest for 45 to 60 seconds, and then do a set of chin-ups. Keep track of your reps and repeat this process until you reach your target. Decrease the break time between your pull-ups and chin-ups to increase your aerobic capacity.
Step 7
Rest between your workouts. Do not perform pull-ups and chin-ups every day of the week. This will not allow enough time for your muscles to adequately heal. Work out three days a week and take a day off in between. Perform cardio or do lower body exercises like squats, lunges and step-ups on your off-days.
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