You can freely call Chin Ups the brother of Pull Ups. It is an exercise which is very similar to the pull ups and can deliver results as them as well. To perform this exercise you need a pull up bar or find a firm bar somewhere in the park. Here is how to perform this exercise.
Grab the bar with palms facing you and make sure your feet are off the floor. Now raise your body upward until your chin is above the bar; hold there for 10 to 20 seconds and then lower down to initial position.
Since this is an exercise which uses body weight, if you are doing it for the first time, make as much as repetitions as you can. But make sure you don’t go over the limit of 20 seconds hold-up in a repetition.
Also, an important key to this exercise is the lowering movement. Don’t rush into lowering the body after its 20 seconds static status; lower down slowly so that the muscles on the back and arms can do their job.
Abs can also be part of the Chin ups. While holding the body static for 20 seconds above the bar, lift your legs up and make a 90 degree angle. The abs will work on preserving that angle and the back and arms will work on the chin ups.
Negatives are also possible. Instead of starting the exercise with lifting you body, start by lowering your body. Your initial position in the negatives will be from the chin up itself.
This exercise is strong and delivers strong results, there for don’t get in a show-off mode; make this exercise once a week. When the body gets this exercise in its system, you can make this exercise every 4-5 days.