The chin-ups or pull-ups are one of the most important exercises if what you are looking for is to strengthen the upper body. Although at first glance they may seem easy, the truth is that chin-ups are a bit complicated and not everyone manages to execute them well. We tell you some keys to do more pull-ups and be able to achieve your goals.
Follow the keys to do more pull-ups
What are chin-ups or pull-ups?
Pull-ups are an ideal exercise for those who like to challenge their body and push it to the limit. The chin-ups require a great effort, as they consist of carrying your own weight in suspension with nothing more than the upper part of the body and with the help of a bar. The chin-up execution consists of raising the body until the chin is above the bar.
There are 3 types of pull-ups, which vary according to the position of the hand at the time of performing them. They can be prone (the palms of the hands face forward) and it is the most common; supine (palms facing oneself) and neutral (palms facing each other), which is the easiest of the 3.
What muscles are involved in chin-ups?
The entire upper body is involved in these types of exercises. Part of the hands, which are the point of support and grip on the bar; going through the wrists and forearms and down to the abdominal area, which will work if you are doing these exercises correctly. In addition, the back and shoulders and chest and arms are also activated, particularly the pectorals and triceps. It’s one of the reasons most people practice pull-ups: to increase the size of this part of the body; And yes, they get good results with consistency.
How to do a chin-up?
Correct execution of these types of exercises will not only help you see the results you want, but it will also prevent you from all kinds of injuries. Begin by positioning yourself below and in the center of a chin-up bar and hold the bar with both hands, palms facing outward. The arms must be well extended and you must wrap the bar with your fingers; the thumb must go under the bar and collide with the others. Arms should be slightly wider than shoulder width apart.
From that position, raise your body. To do this, press your shoulders down and lift your feet off the ground. The best posture is to cross one in front of the other. Raise your chest and press your elbows, so that you flex them. So until the chin is located above the chin-up bar. It is important that you control the descent to avoid injury.
The keys to doing more pull-ups and not failing in the attempt
Keep your legs steady
One of the keys to doing more pull-ups, and perhaps the most important, is not moving your legs. Why? Because if we move them we counteract the work of our body. Let’s say that if you move your legs it is because of the need to receive an extra boost to facilitate the climb. Logically, by doing so, you subtract the task from the upper part of the body, which is what you really want to train with this exercise.
Watch the position of the neck
If your goal is to raise your chin above the chin-up bar, it makes sense that you may push yourself and stretch your neck to achieve your goal faster. A small temptation that anyone can easily fall into. Be careful not to, as you could strain your neck and injure yourself. It is best to leave your neck relaxed. Don’t worry if you can’t get your chin over the bar at first; with practice we are sure that you will achieve it.
Strengthens the biceps
Did you know that one way to be successful in chin-ups is by training your biceps? If you develop the necessary strength in these, it will be easier for you to perform the pull-ups , since everything you need to lift your own weight is concentrated in the power of the muscles of your arms. Pay special attention to this area of your body if you want to develop muscles in the back area through chin-ups. You can take a moment of your training routine to strengthen your biceps.
Kipping Pull-up
This is a variation of the pull-up that can help you to be successful and achieve your goal : reaching the bar with your chin and increasing the volume of your upper body. Kipping is a technique often used by Crossfit fans and involves moving your hips and shoulders back and forth, creating the ideal momentum to push yourself up. The only downside is that if your shoulders are not stable, you can injure them. It is important that you maintain a constant tension and the best thing would be if, if you have an instructor, he or she will closely monitor your progress until you are able to perform the pull-ups almost perfectly.
