subject:
Chin-up Bars
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Initscommonusage,apersonjumpsupslightlytograbthebarinbothhandssothatthepalmsarefacingaway(pronation)andthefeethangfreelyintheair.Theexerciserthenpullshimselfuptowherehischinpassesthetopofthebar,slowlylowershimselftohangingbyhisarms,andrepeatsasmanytimesaspossible.Thisisreferredtocommonlyasapull-up.
Thechin-upcanalsobeperformedusinganinversegrip,wherethepalmsofthehandsarefacingtheparticipant(supination).Thisiswhatiscommonlyreferredtoasachin-up.Thistypeofgripusuallyplacesmoreemphasisontheintercostalsandthebiceps,whereasthetraditional
commercialplaygroundequipment
ismoreofanupper-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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