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Hey Girls, Here’s How You Can Do Your First Chin-Up

Akshita Arora
Akshita Arora
While it’s comparatively easier for guys to excel quickly in pull-ups, many girls still strive to their first chin-up. Okay, I agree we have lesser muscle mass and hence lower muscular strength. It’s challenging to lift entire body weight against gravity, but I also believe we can master any skill with consistent efforts and practice.  As promised in one of my posts, I would be sharing progressions for some exercises that require a significant amount of skills and strength. ⁣
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First one is the simplest one: The Chin-Up⁣
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1. Leg Supported Chin-up: Go under the barbell and pull yourself up with both feet on the ground. Try 3 sets of 10-15 reps.⁣
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2. One Leg Support Chin-up: Lift one leg to make it more difficult. Try 3 sets of 10-15 reps.⁣
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3. Unassisted Chin-up: Lift both the legs up and place on a bench to cut all the assistance from legs. This one will be quite difficult. Try 3 sets of 5-8 reps.⁣
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4. Hanging Hold: Hang at the lower-most position for as long as possible while keeping the lats engaged. It’s also an excellent way to gain some mental strength.⁣
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5. Eccentric Chin-up: Jump at the top and slowly come down. Try 3 sets of 3-4 reps. Get the feel of a bodyweight chin-up.⁣
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6. Your First Chin-up: You are ready to attempt your first bodyweight chin-up⁣
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Make these steps a regular part of your workout and keep moving to the next higher level as you feel stronger at the current one.⁣
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Tag that one friend in the comments sections who are currently struggling to get their first chin-up 😃

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