Bodybuilding is a spectacular sport cherished by both men and women of all age groups.
The focus in bodybuilding is on developing lean muscle mass by working the various muscle groups of the body. Body building enthusiasts need to undergo a rigorous training schedule comprising of strength training, weight training, flexibility training, resistance training etc. In addition to this, it is essential for enthusiasts to take a well balanced diet, adequate amount of rest and proper supplementation.
Individuals pursue bodybuilding for a number of reasons— to boost their self confidence and image, to take it up as a professional career, to become instructors, to display their physique in the arena and earn points and to promote the overall wellbeing of the body. Most bodybuilding exercises emphasize on the application of the correct form, therefore it is essential for enthusiasts to perform the various exercises associated with the sport under the guidance and strict supervision of a qualified trainer.
Chin- pull ups is one of the most common back exercises that is part of all bodybuilding regimens. It is difficult to perform this exercise without proper guidance and assistance. It focuses on working the latissimus dorsi muscle and plays a significant role in developing the back musculature and strengthening it. It also lays importance on the movement of the elbow and shoulder joints. It is necessary for enthusiasts to apply full range of motion to the joints while performing this exercise in order to work the biceps and the arm muscles along with the mid-back efficiently. Chin ups are important for the overall development of muscles and strengthen them. This exercise is a trademark of all popular athletes and develops the biceps, triceps, shoulders and the abdominals.
Benefits of Chins (pull-ups):
Increase Muscle Mass: This exercise enables you to lift your own body weight by the application of force, thereby working the body to build the muscles of the arms and back.
Develop Strength: This helps you strengthen your grip and enhances your performance in other sports as well that require gripping and pulling such as MMA or rock climbing.
Carryover technique: It also helps you build movement for the Overhead Press and Bench Press exercises.
Starting position of Chins (pull-ups):
Extend your arms above your head and hold a fixed bar with the palms facing you.
Pull the body in the upwards direction towards the bar until your chest touches the bar.
Then decline downwards until your arms are absolutely straight.
Repeat the exercise for the desired number of repetitions.
Types of chin up variations:
Sternal chin-ups: It makes use of the application of the extended range of motion raising the sternum to the bar.
Towel chin-ups: This is done by circling the bar with a towel and then gripping the towel instead of the bar.
Weighted chin-ups: The weight is added on to the bar with a weight belt.
One handed chin-ups: In this variation, one hand grips the bar while the other holds the wrist of the hand gripping the bar.
One arm chin-ups: In this variation, only one arm grips the bar while the pother does not take part in the exercise.
Supine chin-ups: In this position, the feet are initially supported and the arms are held perpendicular to the body and the chest is pulled towards the bar instead of the chin. This exercise is performed on the horizontal or traverse plane, whereas other chin-up exercises are performed in the horizontal or coronal plane. It helps in working the trapezius and teres muscles more rigorously than a vertical position.
Tips for performing chin-ups:
It is recommended that you jerk yourself while pulling upwards as this reduces the stress placed on the back.
Avoid swinging your legs forward.
Look upwards while pulling yourself up.
Ensure that your thighs and trunks are aligned.
Apply the full range of motion during the return phase.
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