By Patricia ZelmEmmart CHHC, AADP
A chinning bar, also be called a pull-up bar, is a unique way to build muscles, lose weight and give your body an overall trimmer look. These bars are used by the military, in martial arts training, and police training.
According to the Mayo Clinic, strength training is an important part of your fitness regimen. A chin up bar is a great tool to accomplish this. http://www.mayoclinic.com/health/strength-training/HQ01710
Using the chinning bar to strengthen back and arm muscles is only one way to employ this useful tool. There are other exercises that you can do to reshape your whole body.
Exercises for other parts of the body
- Pull ups
This is the most common exercise. Grab the bar hands shoulder width and palms up. Hang from the bar, keep arms and legs straight. Using your arm muscles, lift your body up until you touch the bar with your chin. Go back to starting position and do as many as you can. Be careful while performing the exercise and make sure not to overdo it at first. When you feel good doing a few repetitions you can gradually increase the repetitions as you get stronger.
- Hanging Oblique Crunches
This will work your side abdominal muscles, which are your oblique muscles. Grab the bar hands shoulder width apart with palms facing down. Raise your knees toward your right armpit. Lower to starting position and raise toward the opposite side. Again, start with a couple repetitions and as you get stronger do 15 reps.
- Knee Raises
This will work your lower abdominal area. Grip the bar wider than your shoulders. Hang from the bar pulling your knees up to your chest. Hold this position and lower your knees, then do this as many times as your strength will allow. Make sure to engage your muscles in the lower region.
It’s important to listen to your body so that you do not injure yourself. Start with a few light repetions of each exercise and gradually incorporate more repetitions into your fitness regimen.