Thursday, December 2, 2010

Chin-ups Enhance Bicyclist Strength Training

Bicyclists, swimmers, runners and triathletes know that performing some exercises at home can be difficult without the proper equipment. To do a chin-up, you need a sturdy bar that is at the proper height. The Everlast Multi-Function Chinning Bar allows you to not only do chin-ups at home, but also other upper body exercises such as triceps presses and elevated push-ups. The device fits most door frames up to 32 inches wide. The Everlast Multi-Function Chinning Bar Manual and Fitness Guide recommends first practicing these exercises without the device. Once you can perform each movement with confidence, do the exercises using the bar.
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Step 1: Attach the chin-up bar to the top of a doorway. Position the white padded bar over the door jamb on one side of the door, and secure the ends of the black handles against the outside frame on the opposite side of the door.

Step 2: Grasp the bar with an underhand grip to perform chin-ups, which work your back and biceps. Bend your knees to lift your feet off the floor. Pull yourself up so your chin reaches the level of the bar. As you pull up, squeeze your shoulder blades back and down to engage your back muscles. Slowly reverse the movement, lowering yourself back down.

Step 3: Place the multi-function chinning bar on the floor to do triceps presses. Triceps presses are a form of push-up that target the triceps muscles. Position your hands on the inside of the padded black bar, in between the curved handles. Extend your legs behind you. As you lower yourself by bending your elbows, keep your upper arms pulled in close to your body. This technique transfers the weight onto your triceps muscles. When your chest is a few inches from the bar, press back up, straightening your arms.

Step 4: Place the chinning bar on the floor and grab the outermost ends of the black padded handle to perform elevated push-ups for the chest and front shoulders. Extend your legs out behind you. Having your hands on the bar instead of on the floor helps alleviate wrist joint discomfort. Lower yourself by bending your elbows, allowing them to flare out to the sides. Your chest should almost touch the chinning bar. Press back up to the starting position.

Step 5: Position the device at the bottom of the doorway. Setting the device on the floor so it straddles the door frame will secure the bar in place allowing you to do anchored crunches. The long padded black handle will be on the opposite side of the door to you. Anchor your feet under the black handle. Your feet will pull against the device but the handle will hold it in place on the other side of the door frame. Lie on your back and bend your knees to about 90 degrees. Cross your arms over your chest. Crunch up, pulling your torso and shoulder blades off the floor. The Everlast Fitness Guide recommends raising your body 6 to 12 inches. Hold this position for a few seconds, then slowly lower yourself back to the floor.

Step 6: Perform one to two sets of each exercise, 10 to 15 repetitions each set, for a full workout routine. Rest approximately 30 to 60 seconds between sets.

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