You got a bar, you got a gym⠀⠀⠀⠀⠀⠀⠀⠀
Chin ups are such an awesome body weight exercise. They are quite difficult to begin with but there are many ways that you can progress toward being able to achieve a full body weight chin up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here is a way to progress: ⠀⠀⠀⠀⠀⠀⠀
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Step 1. Get used to holding your own weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Standing on a box and jump up into the end position of a chin up (chin just over bar) and slowly lower yourself down to a straight arm position and repeat. Stay with this until you are comfortable lowering yourself down for 3-5 counts, then increase to 5-10 counts by a few sets. Repeat the step above but remove the box and just jump from the floor.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Step 2. Practise the full movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once comfortable with the above, wrap a loop resistance band around the bar and stand inside the band with straight legs. Complete the full chin up movement until you cant do anymore. Repeat until you can comfortably complete 3-5 sets of 10. Reduce the band resistance and repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Step 3. You are now ready.⠀⠀⠀⠀⠀⠀⠀⠀
Now you have built the fundamentals you are ready to start completing body weight chin ups!⠀⠀
Here is a way to progress: ⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 1. Get used to holding your own weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Standing on a box and jump up into the end position of a chin up (chin just over bar) and slowly lower yourself down to a straight arm position and repeat. Stay with this until you are comfortable lowering yourself down for 3-5 counts, then increase to 5-10 counts by a few sets. Repeat the step above but remove the box and just jump from the floor.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Step 2. Practise the full movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once comfortable with the above, wrap a loop resistance band around the bar and stand inside the band with straight legs. Complete the full chin up movement until you cant do anymore. Repeat until you can comfortably complete 3-5 sets of 10. Reduce the band resistance and repeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Step 3. You are now ready.⠀⠀⠀⠀⠀⠀⠀⠀
Now you have built the fundamentals you are ready to start completing body weight chin ups!⠀⠀
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