This exercise also focuses on increasing strength levels, although due to the stress that can be produced for the muscles worked. It can be done by any athlete, although they are also thought of as a less demanding variant for those who still can not perform the original movement.
We start with the same position as the traditional chin ups: straight back, grip in supination, hands spread across the width of the shoulders.
Next we rise with the help of the arms, testo e force making sure to bring the chin over the bar.
The technique changes exactly at this point, in which we must return to the original position in slow and controlled movement, so that the descent takes us between three and five seconds for each repetition. The contraction of the abdomen is very important to keep the back straight (guarding the spine) at all times, so we must forget about this point. As we go down we will release the inhaled air little by little.
4. Chin ups command
This variant of the chin ups, although following the same principle of the previous three, the technique of execution is much more complicated, so it should only be done by people who already have a real control over their own body weight, since Otherwise, it will either be impossible to carry out, or it will end in some painful injury that may leave you out of training for a few days or weeks.
The initial position consists of positioning below the bar in a perpendicular manner, that is, looking towards either side of the bar. Then we raise the arms and take the bar with a neutral grip, as shown in the picture.
From here, the rest of the technique follows the same protocols. We rise with the help of the arms so that the chin is above the bar. We must ensure that the shoulders come in contact with it to ensure proper movement.
Afterwards, we finish with a controlled descent to repeat again.
5. Head bangers
The head bangers, literally translated as head punches, is a very demanding and complicated exercise to perform, so it is reserved only for those who already have a high experience in this type of training and of course, a complete mastery over their weight bodily.
To start with the movement we must place ourselves on a pull-up bar. We can even carry out the exercise with a bar for funds, since the height does not matter too much. We stand in front of the bar with the palms of the hand in pronation (pointing outward) and raise the body as if we were to perform a traditional domination.
Once in the air and with the chin on the head, we will immediately take the legs to the air, keeping them in position with the exhaustive contraction of the abdomen.
Once achieved, we begin to carry the body back and forth from the bars, so that the effort is made by the arms. With 3 to 5 moves it will be enough before you start to feel an incredible job.
6. Curl in the door frame
This exercise, although not as demanding as the previous ones, will help us gain muscle mass and strength, especially when we have never done any kind of physical activity.
Clearly, the movement is designed for those fully initiated in the world of fitness, so its execution does not involve a high effort, even if we suffer from overweight or obesity.
As the name implies, it is a bicep curl that we will perform with the help of the door frame. The advantage of this movement with respect to the traditional biceps curl is that it does not require the use of weights, so it can be done at home easily.
We start by placing ourselves next to the door frame, holding it with both hands in a prone grip. The arms should be extended almost completely and the feet should remain glued to the frame, so that with the body and the frame is formed an angle of 45 degrees. It is very important to keep your back straight at all times to make the most of the exercise and avoid possible injuries to the spine.
Next, we take the body forward in a controlled movement and when we are at the edge of the frame we return to the original position.
If you pay attention you will realize that this movement is very similar to the one of doing a flexion, only that instead of pushing, we will be pulling (pulling), which will help us to have a focus on the biceps instead of the triceps.