Health & Fitness - - Training Zone -

Not just great for your bi­ceps, chin-ups are equally ef­fec­tive for over­all up­per-body strength. They also hit your grip, fore­arms, back and core.

With your palms fac­ing to­wards you, grab a bar or rings at shoul­der width or less (A).

Keep your core tight, and raise your­self us­ing your bi­ceps and back mus­cles, to a point where your chin is above the bar or bot­tom of the rings (B).

Hold for a sec­ond or two, then lower your­self un­til your arms are fully ex­tended.

Think about pulling your el­bows through your ribs to en­gage all of your back mus­cles.


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