{"id":8642,"date":"2017-11-11T20:21:56","date_gmt":"2017-11-11T20:21:56","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8642"},"modified":"2017-11-11T20:21:56","modified_gmt":"2017-11-11T20:21:56","slug":"chin-ups-for-beginners","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/11\/chin-ups-for-beginners\/","title":{"rendered":"Chin Ups for Beginners"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8643\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/11\/chin-ups-for-beginners\/chin-ups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&amp;ssl=1\" data-orig-size=\"960,640\" data-comments-opened=\"1\" data-image-title=\"Chin Ups\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&amp;ssl=1\" class=\"alignnone size-full wp-image-8643\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?resize=960%2C640&#038;ssl=1\" alt=\"chin ups for beginners\" width=\"960\" height=\"640\" \/><\/p>\n<p>If you are training at home, a chin up bar is arguably the one essential piece of kit.<\/p>\n<p>I use the Power Bar 2 from Amazon:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jNr8gTfVbQU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2>How to Do Your First Pull Ups<\/h2>\n<p><span style=\"color:#ff0000;\">At your own risk &#8211; be careful &#8211; slow &amp; controlled chin ups are essential to prevent injury<\/span><\/p>\n<ul>\n<li><span style=\"color:#000000;\">Try putting a chair in front of you to place your feet on &#8211; this will make things a lot easier.<\/span><\/li>\n<li><span style=\"color:#000000;\">Draw your belly inwards to activate your core<\/span><\/li>\n<li><span style=\"color:#000000;\">Pull your shoulders blades together slightly to protect your shoulders<\/span><\/li>\n<li><span style=\"color:#000000;\">Try and maintain a 3-1-3 tempo<\/span><br \/>\n<span style=\"color:#000000;\"> 3 seconds pulling up, 1 second pause at the top, 3 seconds going down<\/span><\/li>\n<\/ul>\n<p>DO NOT drop down as you extend your arms, you will forcefully hyperextend your elbows and stress your shoulders<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/VGOeRQfG8dg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you are training at home, a chin up bar is arguably the one essential piece of kit. I use the Power Bar 2 from Amazon: How to Do Your First Pull Ups At your own risk &#8211; be careful &#8211; slow &amp; controlled chin ups are essential to prevent injury Try putting a chair [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":8643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504,1],"tags":[1629680,784152946,2633997,1537846,56232,171673],"class_list":["post-8642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding","category-fitness","category-mma","category-uncategorized","tag-chin-ups","tag-fitness","tag-home-workout","tag-pull-ups","tag-strength","tag-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chin Ups for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/11\/chin-ups-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chin Ups for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are training at home, a chin up bar is arguably the one essential piece of kit. 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