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LEARN TO DO A CHIN-UP IN 6 WEEKS: TRAINING PLAN

Many people find it difficult to achieve their first full bodyweight chin-up. Many women they believe it is a man’s thing.

When I tell my female trainees that one of my goals is to train each one of them to do Chin ups without assistance, they put on the look of “you must be joking!!!”.

The Media has not really helped matters as well. This is because over the years, their reports has listed several reasons why women cannot do or should not do fitness exercises like pull ups and Chin ups.

It is a statement of fact that men find it easier to do chin ups and pull ups than women. This is so because men have more strength in their upper-body part than women.

While women have more body – fat in the lower part of their body. But this does not mean that doing chin up is impossible for you as a woman.

Chin up helps you work on your upper body better. It helps to build your body and strengthen the muscles in your arms.

Well you don’t have to worry if you do not know how to do chin up.

With the right coaching and support, anybody- men and women can learn and do chin up all by themselves.

As an experienced and well certified fitness trainer, I will be designing a six – week fitness plan that will help you gain the strength and confidence for your chin ups. Get interesting information at http://www.fitnessfirst.co.uk/.

In this six – weeks specialized plan, I will give you with all the needed steps and instructions that will help you learn how to do chin up.

Be Positive!

One of the very first steps is to delete the idea of “I can’t do this” from your mind. Just follow this guide with an opened mind. I bet you will love it.

Greasing the Grove!

Here, you will not need pull downs or any assisted – pull up machines like the gravitron. All you need is to get used to the movement pattern.

Your Schedule!

This six week plan will consist of four different types of exercises which will be divided into two phases.

You will need to practice and follow this schedule carefully. The exercise will help you to gradually improve your grip strength and make it easier for you to get along.

The 1st phase will require you to constantly practice 2 out of these 4 exercises within the 1st to 3rd weeks. While during the 2nd phase, you will have to practice the other 2 types of exercises within the 4th to 6th week.

NOTE: It is cool if you could do these exercises in the early hours of the day when your body is still sound, energetic and fresh.

Phase 1 (1st to 3rd weeks)

Isometric Chin up: This exercise is made up of 2 to 3 activities. You have to ensure that the whole activity last between 5 to 20 Seconds. You can start with 5 seconds and gradually increase your timing.

Suspended Pull up: this exercise is also made up of 2 to 3 activities. and you can repeat this particular exercise for 8 to 10 times.

Phase 2 (4th to 6th weeks)

Eccentric Chin up: this exercise consists of 2 to 4 activities. And you need to repeat it for about 4 to 6 times.

Band – Assisted Chin up: Band- Assisted Chin Up is also made up of 2 to 4 activities. You have to repeat the exercise 5 to 8 times.

The Exercise in Details

Isometric Chin up:

The Isometric chin up is a simple type of exercise that is necessary for building up strength. It is not stressful.

Here you are to suspend yourself up above a certain bar and hold yourself in that position for about 5 – 20 seconds.

You can start by standing on a bench or box to lift you closer to the bar. Next you grasp the bar with an underhand grip.

Then jump and maintain a height so that the bar is at your chest level.

For the first time, you can start by suspending yourself for at least 5 seconds and with time increase the time to about 20 seconds.

Suspended Pull Up

This exercise is similar to the pull down, but there is a sharp contrast.

For pull down you are required to pull the iron bar of the gravitron machine downward. While for pull up, you are actually working to pull yourself up.

Here, you fix a suspension trainer to a high bar. Next you sit on the floor right under the fixed suspension trainer.

While sitting on the floor, hold both handles of the suspension trainer.

As you grasp the handles, avoid leaning backward, bend your elbow and   try pulling your upper chest close to the handles. Visit our new website at http://www.womenshealthmag.co.uk/fitness/.

Suspend yourself in this current position and then gradually lower yourself back to your initial position.

This whole procedure represents 1 suspended pull up. You can repeat the whole procedure for as much as 8 – 10 times.

Eccentric Chin Up

 Eccentric chin up is a means of lowering one’s body in a very slow manner. It is easier for you to lower your body than it is for you to lift it.

Lowering yourself helps your muscles to be in a continual state of high productivity all through this exercise.

To start this type of chin up, you have to stand on a bench or box. And hold the bar with an underhand grip.

Next, jump or raise yourself to a height that allows your chin to touch the bar.

Then lower yourself in a gradually, in such a way that it takes you about 5 to 10 seconds to fully lower yourself to your original position.

 Then repeat the entire procedure for about 4 to 6 times.

Band – Assisted Chin up

This type of chin up gives you support in times of weakness when you have fully extended your arm and lowered yourself.

Here you knot a rope to a chin up iron bar, create a loop and place your kneel in the loop.

Next you hold the bar with an underhand grip.

Then you lift yourself in such a way that your chest meets the bar.

Hold on for few seconds then lower yourself in a very slow manner to your original position.

This makes a complete cycle. You can repeat it as much as 5 to 8 times.

These exercises have to be done 3 days in a week. You have to do one of the exercises for each day.

Also, alternate the 2 types of exercises. For instance, during week 1 your schedule can go as thus;

Day 1 exercise a (Isometric chin)

Day 2 exercise b (Suspended pull up)

Day 3 exercise a (Isometric chin)

So for week 1 you have a – b – a schedule, for week 2 you alternate it to have  b – a – b schedule and in the 3rd week you can have a schedule of  a – b – a.

In conclusion,

By the time you successfully follow this six week chin up guide you will discover a great change in you. And gradually you will know to do a chin up and subsequently build your upper body muscle.

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