Introduction
Chin ups
The chin up is a widely used exercise for strengthening your muscles. The origin of the chin up is a bit mysterious some say it was the Greeks who first used it their military, others are of the opinion that it was the Egyptians who invented it; although there is theory that it was developed underneath the watchful eye of Johann Bernhard Basedow in Prussia during the 1970s (A gymnastics or calisthenics’ guru of that time).The proper form for a chin up is to grip the bar with your hands shoulder width apart, hang completely off the ground with your elbowls locked, and begin to pull yourself up by bending your elbows. Keep doing this until your chin is all the way over the bar (half reps don’t count).If you can't do a single chin up try using an assist band or star with your chin one inch from the bar.
Task
Chin up essential skills
1: Biceps
2: Grip Strength
3: Endurance (if you plan on doing more than a few chin ups).
Process
Chin ups how to:
The first step will be to set up your chin up bar. You should have it set up so that when you go to do a chin up you can hang completely without touching the ground (if you can't have it set up that high you will have to bend your knees). Once you have you bar set up at your preferred height you will grasp the bar firmly with your palms facing inwards and your hands positioned on the bar so that they are shoulder width apart. You will then begin to pull yourself up until your chin is completely above the bar while you are looking straight ahead, this will keep you from cheating by tipping your head so that your chin goes above the bar without the full range of motion. You might also be tempted to cheat by kipping. This is where you swing your knees forward while you are pulling upwards to make it easier to get your chin above the bar. Both kipping and tilting your head will make it so that you don’t get the full value of the chin up.
Evaluation
What it should look like:
Once you have grabbed the bar you should be hanging by your arms with your palms facing towards you .You should then pull yourself up with your head level and without kipping. Once your chin clears the bar (hopefully), let yourself down slowly and repeat. There are not a lot of mistakes you can make that will stop you from doing a chin up but there are quite a few that will make it so that your muscles don’t benefit as much. One: Your grip is too wide. This may seem like it is a good idea because it feels harder but you lose some of your range of motion which is what really makes your muscle grow. Two: Tilting your head and kipping .These will just make it easier which defeats the purpose of the chin up. Three: Turning your palms outwards .This is a pull up, and although it is also a good work out exercise, it works different muscles [more back and abs than arms(chin ups are mostly arms)]. If you’re a going for bigger biceps do chin ups.
Conclusion
Chin ups Conclusion:
If you are interested in chin ups There is a lot of information on its past and movement throughout history. This site is good https://physicalculturestudy.com/2018/05/11/the-history-of-the-pull-up/. If you are more interested in the pull up, this site mainly focuses on it https://stronglifts.com/pullups/#gref.If you want to see some insane pull up records (there are way less chin up records because pull ups are the harder of the two). Checkout these links http://www.recordholders.org/en/list/chinups.html, https://www.guinnessworldrecords.com/world-records/most-pull-ups-in-24-hours?fb_comment_id=880679628629654_940254642672152