How to Train With Chin-Ups & Pull-Ups
- 1). Warm up your muscles for 15 minutes before beginning your chin-ups and pull-ups. Warming up your muscles increases your body's muscle temperature and helps your muscles become more flexible, allowing you to safely proceed with your exercise routine. Warm-ups can include stretching exercises, push-ups and jogging.
- 2). Start your chin-ups by grasping the bar and pulling yourself up. If you need to use a chair at the beginning, go ahead. You will want to build up slowly, so even if you can only do one pull-up at a time, don't give up.
- 3). Give yourself needed time before attempting another pull-up. Try to hang by your hands for a few seconds and take a few deep breaths, Follow by hanging by alternate hands while shaking the free hand for another few seconds, and only then trying another chin-up.
- 4). Work towards doing four pull-up repetitions in a row. Each four repetitions counts as one set.
- 5). Continue to add sets to your training routine. Vary the training and increase the level of difficulty by doing slower chin-ups.
- 6). Add weights to your waist or ankles after you can do four sets of chin-ups at a time. The added weights will increase the difficulty of the pull-ups and heighten the training level.
- 7). Cool down after your work-out by stretching to allow your respiration and heart rates to decrease gradually. Never end a work-out abruptly.
Source...