Published in March 2nd, 2010
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Chin ups are one of the best upper body strength movements. They tax the entire muscular system and burn a large amount of calories. If these are performed on a regular basis, along with other large movements and a proper nutrition program, fat loss potential is elevated.
If you are looking to lose body fat, build upper body strength, and develop a fit and lean looking body, include chin ups into your fitness training program. When you perform exercises such as chin ups, you are automatically using many large muscles which translates to a higher calorie burn and metabolic boost.
In the first two articles I discussed exercise progressions that will help develop the strength and overall fitness that is required to perform the exercise. As a personal trainer, I use all of these progressions with my clients and have great success. It is important to develop a base of strength and progress accordingly, so check back on my first two articles for training tips.
Enlisting the help of a qualified, knowledgeable, and certified personal trainer is one of the best ways to progress in this program. If you do not have access or resources for a trainer, then follow these three articles, grab a workout partner, and get started on your strength program.
If you are proficient at performing inverted rows and assisted chin ups, it is now time to start performing body weight chin ups. This movement will increase your fitness levels, promote body fat loss, and will give you a lot of satisfaction because many people cannot perform this exercise. If they are doing the exercise, a lot of times it is incorrect so keep working hard on your form.
Here are the steps for the final piece of your chin up puzzle:
o Use a bar or the top portion of the squat rack, or a chin up bar if your gym has one.
o Grasp the bar at shoulder width with your palms facing you.
o Activate your upper back by pulling your shoulder blades down and back.
o Pull your body up toward the bar, elevating as high as you can above the bar.
o As you pull up, drive your elbows down toward your ribcage to maintain proper muscle activation.
o Slowly lower your body back down to a straight arm position but do not lose tension in your upper back.
o Repeat for a maximum amount of repetitions, 3-5 sets.
If you can perform 3-5 sets of more than 10 repetitions with your body weight, increase the difficulty by holding a dumbbell between your ankles or strapping a dumbbell to a weight belt and hanging in between your knees. Perform 3-5 sets of maximum sets for ultimate strength.
Chin ups are one of the best exercises for strength and developing an athletic, sleek, and tight upper body. Using the help of a personal trainer will ensure that you have proper form and will also push you past your typical workout limits. They also promote lower levels of body fat due to the high stress of the exercise and the amount of calories that will be burned after a training session.
Follow the three articles and good luck with your training programs.
http://ultimateathleticfitness.com/how-to-do-a-chin-up-a-cambridge-personal-trainer-advanced-guidecambridge personal trainer callie durbrow conducts small group training programs for individuals looking to lose fat, boost their energy levels, gain strength and look amazing. check out her blog for more http://www.ultimateathleticfitness.comfitness training tips.
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