Akshita Arora
| 1 minute to read
Hey Girls, Here’s How You Can Do Your First Chin-Up
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.
First one is the simplest one: The Chin-Up 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. 2. One Leg Support Chin-up: Lift one leg to make it more difficult. Try 3 sets of 10-15 reps. 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. 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. 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. 6. Your First Chin-up: You are ready to attempt your first bodyweight chin-up 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. Tag that one friend in the comments sections who are currently struggling to get their first chin-up 😃 #workout #chinup #chinupprogression #strengthtraining #strengthtrainingforwomen #weighttraining #weighttrainingforwomen #girlswholift #getstrongerwithakshita
First one is the simplest one: The Chin-Up 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. 2. One Leg Support Chin-up: Lift one leg to make it more difficult. Try 3 sets of 10-15 reps. 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. 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. 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. 6. Your First Chin-up: You are ready to attempt your first bodyweight chin-up 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. Tag that one friend in the comments sections who are currently struggling to get their first chin-up 😃 #workout #chinup #chinupprogression #strengthtraining #strengthtrainingforwomen #weighttraining #weighttrainingforwomen #girlswholift #getstrongerwithakshita
Jawad
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