To build your upper body, your back and your core strength, what you need is a lot of pull-up exercise also known as the chin up exercise. A simple yet special piece of equipment called the chin up bar is needed for this exercise. The chin up bar can be bought both as simple doorway pieces or as free standing equipment and either of them will give you the desired shape and fitness.
The chin up bar is usually a simple bar or pipe made of metal and is placed horizontally parallel to the ground. It is supported by a wooden or metal frame. It is advisable to install 2-3 bars of varying heights to suit individuals of various statures.
Though the store bought chin up bars come specifically for regular chin ups, this type of a bar can easily be improvised at home also. Rafters, clothesline bar, eaves, patio beams, tree branches etc. can work as muscular overhead bars.
The usage of the chin up bar requires the person to jump and grab the bar with both hands with the palm facing away and feet dangling in the air. This outward facing of the palm is called the pronation pose. The person has to then pull himself upwards so that the chin rests above the bar and then lower himself again in a dangling position.
This exercise, called the pull up exercise is repeated several times. When the person has his palms facing inwards or in an inverse grip, it is called the supplication pose and this exercise is the standard chin up exercise.
The chin up exercise is very helpful in achieving the ultimate stamina and fitness and it is unfortunate that it is often overlooked by most athletes during the course of their training. Like with any form of exercise, 15 minutes warm up is necessary before the chin up exercise. This is so that the body gets stretched lightly and warmed up thereby reducing chances of injuries during the real exercise.
The chin up exercise is excellent for building up body strength and the results are very good. It has been suggested that for improving endurance levels, chin ups done at a slow speed are better. But, for building up strength, the exercise should be done till the muscles fail. Exercising with the right portable chin up bar will bulk up your back impressively as well as build up the biceps, brachio-radialis, brachialis and pronator teres muscles.
