Robert Troch: Remember it's six turns, you only turned it five, one more time. You know I think this needs to move two inches to the left, yeah two inches. Well, once Jen finishes putting this together, we are going to be doing some chin. Until then, we might as well go to the intro.
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Robert Troch: Chin ups are done with your palms facing towards you, but for many people, chin ups are very difficult exercise and you have to build up the strength overtime to be able to do them. One way is to use a prop as you see Jen doing here. Use two legs at first to assist you, you pull up to the bar. When you feel yourself getting stronger, move to one leg and eventually you should be able to do it without any legs. It might take a while but eventually you will get there.
Probably the most fun way to build up your chining strength is to use an elastic band. Here you see Jen is using a thick one but over a time as you get stronger, you should switch to weaker and weaker bands until eventually you have no band at all. Move one end around the bar, the other around your foot, straighten your leg and start pulling. You will be amazed at how much easier this feels when you are using a band. You can really focus on pulling with your back muscles and lowering with them.
One more time Jen, pull up and lower yourself slowly down, feel the movement and watch yourself first time you take the band off your foot. Thanks Jen.
A third way to build up your strength are jumping chins. Lower yourself slowly as you can and then bend your knees and jump up to the bar, lower slowly again, so you are working the negative strength. As you get tired, pause, shake out your arms a little and then try a couple of more. Bend your knees, jump up to the top of the bar, slowly lower yourself down and that's the jumping chin. Go to the gym and eventually you are bound to see somebody doing this. Here is somebody that has no business trying a full chin up, kicking, straining their shoulders. It looks pretty ugly, doesn't it?
Here is a good shoulder position at the bottom of a chin up, shoulder blades pulled down your back. Many people are so weak that their shoulders collapse around their ears, like you see here. Pull your shoulder blades down your back a bit so your shoulders stay connected to you, strong and tight. Here is probably the most common mistake at the top of a chin up, shoulders hunched up around your ears. Pull your shoulders down and they will thank you.
Jen: I am so glad for this thing together, right Robert?
Robert Troch: Yeah, you know it.
Jen: Don't forget to leave your comments at the address below, bye now.
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