Chin-up Bars

Initscommonusage,apersonjumpsupslightlytograbthebarinbothhandssothatthepalmsarefacingaway(pronation)andthefeethangfreelyintheair.Theexerciserthenpullshimselfuptowherehischinpassesthetopofthebar,slowlylowershimselftohangingbyhisarms,andrepeatsasmanytimesaspossible.Thisisreferredtocommonlyasapull-up.

Thechin-upcanalsobeperformedusinganinversegrip,wherethepalmsofthehandsarefacingtheparticipant(supination).Thisiswhatiscommonlyreferredtoasachin-up.Thistypeofgripusuallyplacesmoreemphasisontheintercostalsandthebiceps,whereasthetraditionalcommercialplaygroundequipmentismoreofanupper-backandlatissimusdorsiexercise.

Furthervariationsonchin-upsarepossiblebygrippingwithonlyafewfingersofonehandinordertoincreaseresistanceontheotherarm.Thistypeofexerciseshouldbebalancedevenlyonbotharms.One-armedchin-upsarealsopossiblebutarenotoriouslydifficulttoachieve.TrainingmethodsforonearmchinupsinvolveexercisesthatemphasiseconcentricmovementssuchasFrenchies(pausingduringachinupatthehalfwayand1/4and3/4waypoints).

Chin-upbarcountsareapartoftheU.S.President'sCouncilonPhysicalFitnessprogramforevaluatingthephysicalhealthofschoolchildren.

Childrenfoundothercreativewaystousethem,however,suchashangingbytheknees,pullingoneselfuptothetopandsittingonthem(morecommonwithmonkeybarsvariation),andsoon.

Chin-up Bars

By: chinaqsh

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