hi everybody this video will show you
what you can do to get your first chin
up or pull pull up for that matter
because you can use all these same
things to practice pull-up or chena but
in this video it's the examples that
we'll show are done in the under head
crypt instead of the overhead cream
first of all chin up it's like one of
the best calisthenics poon there is
probably the kid they call it the king
of upper body exercises
Methos good reason it works the back
biceps forearms even apps all get works
on the on the same movement the
challenge is that you have to you know
you have to use your the whole weight of
your body if you want to do it and you
might not be strong enough to to make it
that way so that's why we have a we have
the progress ins at the first is well
actually you can do this in any order
you want but in the same workout even
but this time we start with inverted
rows we have a video of different
variations but here's the basic
variation of the inverted row so
inverted Pro is a great prison because
you don't need to lift your whole body
weight up and you can just adjust the
difficulty by moving your legs back or
forth so the more horizontal you are the
harder it gets and the more vertical you
or your body's they're easier release
and it works all the same muscles so
next are negative chin-ups and neck with
ii- repetitions are good in in any
calisthenics movement you're lowering
yourself and you're still using the same
muscles even though you can't get the
like a full rep so get yourself up by
jumping for example you can count
seconds in your head or maybe like 10 to
20 seconds so one of the benefits of the
negative chin up is actually that I I
actually feel it it's easier to to get
the back muscles like lats working on it
compared to the concentric so it's a
good way to progress because you can
really like practice to activate all the
muscles that you are supposed to use
upper back lats
so on you know this your hands pretty
much it's gets worked anyway
next thing is chin up hope again you
pull your pull yourself up or jump there
so that your chin is over the bar and
just hold there it's an isometric
contraction and you hold there for a few
seconds again and lower yourself take a
rest and do it again
a really good way to practice the
strength that you will need in order to
get your chin over the part now we're
using a rubber band to help you to get
up it's good because you can do full
reps you can wrap it around the bottom
if your food or on your knee or in the
groin so there are two ways to vary the
difficulty in this exercise either by
placing the rubber band differently or
choosing a rubber band that is a thicker
and that's stronger and thus helps more
so so the thinner the rubber band is the
harder the movement gets
that's all of that I hope you enjoyed
the video on this one already we're
sooner or later you will get your first
chin up if you have any questions you
can comment down below and visit our
website for the detailed articles take
care