CHIN UP

The Chin-Up is an ideal activity to build strength in arms, shoulders, chest, and the back.

Benefits

• Build strength in arms, shoulders, chest, and back using your body weight as resistance.
• Ability to tone and develop muscle groups in the upper body.

Instructions

1. Stretch and Warm-up for 5 minutes prior to any exercise.
2. Stand facing frame, reach up and grasp handle.
3. Grasp handle with both hands and lift entire body off ground and rise until chin is just above handle, then lower body without touching feet to ground (to stabilise body, lift feet to bend legs at 90 degree angle, and keep ankles together or crossed), and repeat.
4. Use correct posture with shoulders back, head and chin up, and tighten your abdominal muscles. Look forward, not down.
5. Lift and lower body at smooth and steady pace.
6. Change grips from outside to inside, wide or close, to work different muscle groups.
7. Remember to breathe in on your way up, and out on your way down at a smooth and even rate.
8. Stretch appropriate muscles to ensure recovery to resting position and prevent soreness.

Age Range: 12 Yrs old and up (Children should be supervised by an adult).