How to train the chin up?

[Quantum]

Hi All,

My relative now is at Pulau Tekong BMTC, but he is difficult to pass the chin-up test

can anyone how to achive the goal

tks alot

 

[Good-Carbuyer]

Hi All,

My relative now is at Pulau Tekong BMTC, but he is difficult to pass the chin-up test

can anyone how to achive the goal

tks alot

I believe, first he must not be overweight like me (did two chin-up only)

[Quantum]

I believe, first he must not be overweight like me (did two chin-up only)

shdn't be overweight, 1.8m/70kg, struggling only two

[Antonee]

i worst ...me 58 kg , can only do 1 chin up

[Nicz]

Do sports that utilises the same muscles as chin-ups. eg. sport climbing.

 

Extremely effective. Been there done that.

[Mllcg]

do push ups. trains your arm muscles

[Tianmo]

Hi All,

My relative now is at Pulau Tekong BMTC, but he is difficult to pass the chin-up test

can anyone how to achive the goal

tks alot

 

 

do sit ups, push ups and back pusk ups using the sofa or chairs..............ask him to use under grip, it is easier to pull himself up and uses more of the arm, the over grip uses both the arm and shoulder. pull up also use the mid section of the body, so do some sit ups.

 

And do a few pull ups at the bar when ever he got the chance, even if it is 2 or 3 each time, get the body to get use to the pulling up effect, and once in a while go to the max. Once he is comfortable, go for the max each time he hit the bar.

 

I did 15 when I was enlisted, now over 40 still can do abt 8.

 

good luck to your relative.

 

 

[Tianmo]

shdn't be overweight, 1.8m/70kg, struggling only two

 

 

1.8m/70kg i think is under weight leh..........I think his arm and shoulder is not strong enough. he need to also learn the vertical wave up, but not swinging, that way can save some energy.

[Chrispie]

Hi All,

My relative now is at Pulau Tekong BMTC, but he is difficult to pass the chin-up test

can anyone how to achive the goal

tks alot

 

 

do lat pull downs... (machines)

 

chin ups utilises biceps and the lats... so doing push ups actually doesnt help.

[Whathefish]

start doing in sets of flex arm hang...

 

1) hang with chin over the bar as long as u can..then rest 30sec and do again

2) hang with your arms 90 degree (means head just slightly below the bar) as long as u can..then rest 30sec and do again

 

keep doing sure can improve...

[Good-Carbuyer]

shdn't be overweight, 1.8m/70kg, struggling only two

Any previous medical issue or injury?

[Quantum]

Any previous medical issue or injury?

no lah

[Ptc77]

Hang on to the bar. Let his arm get use to his body weight.

Very siong initially , once a week or two, he should be alrite.

Of course, must lost weight to make job easier..

[Josho]

Hang on to the bar. Let his arm get use to his body weight.

Very siong initially , once a week or two, he should be alrite.

Of course, must lost weight to make job easier..

 

agree w u.

 

that one is important before starting to do other exercise on arm

[Wreckwrx]

As long as he can do two pull-ups, then can consider this technique. Use the under grip. Go to the bar, do one pull-up the hang there for 30 secs (heads above the bar). Then slowly release until until arms are 45deg to the bar (eye should be level with the bar). Again hold for 30 secs. The finally release totally n just hang from the bar with arms straightened. Again hang for another 30 secs. Then dismount n rest for 1min. Then do another 2 more reps. Hang time can increase as resistance level improves. Do this every night for two weeks n should be able to do more pull ups after that.

[Mazdaowner]

do sit ups, push ups and back pusk ups using the sofa or chairs..............ask him to use under grip, it is easier to pull himself up and uses more of the arm, the over grip uses both the arm and shoulder. pull up also use the mid section of the body, so do some sit ups.

 

And do a few pull ups at the bar when ever he got the chance, even if it is 2 or 3 each time, get the body to get use to the pulling up effect, and once in a while go to the max. Once he is comfortable, go for the max each time he hit the bar.

 

I did 15 when I was enlisted, now over 40 still can do abt 8.

 

good luck to your relative.

 

NB! How lian! Enlisted I still beat you, now past 40 I also still beat you. [laugh]

[Ender]

Just do more chin up. I improved just by doing that. Got myself a door mount chip up bar. For a period when I was training, I did it alternate days, but a few set a day.. Slowly increase from 4 to 11, proper one. Now a bit lazy and don't do it often, drop to 8 or 9.

 

I think the bicep curl also helps..

[Mazdaowner]

no lah

 

It's not going to be a overnight thing, progressive. he needs to keep training, resting training. roughly round 3-4 weeks,

he should be able to pull himself up, proper, 3-4 pulls.