CHIN UP CRUNCH EXERCISE  

The chin up crunches is an intensive exercise for strength training. People with belly fats can take up this exercise for bringing their abdomen to a good shape. They also benefit the shoulders and the biceps to a large extent. It is comparatively a hard exercise compared to other abdomen exercises that are practiced by lying on the ground. The chin crunch workout is essentially a gymnasium based exercise but still it can be done in home with smart arrangement by finding a substitute for equipment. The abdominal sheet of muscle will be pressurized evenly in doing this exercise. The strain experienced in the abdomen is spread uniformly throughout the region. 

Requirement 

Doing this exercise needs a horizontal bar, two to three feet above your head. This arrangement is readily available in gymnasiums. You don’t need to go to gyms to hire this equipment but just a self made arrangement in home is more than sufficient. A metal or wooden bar can be placed in a groove or a holder at the required height in your home.  

Method 

Exercise should be started with warm up stretches and touch ups like raising hands, rotating trunk and bending the body. With relaxed standing posture, the bar should be clasped tightly with the hands. With the shoulder supporting the body weight, you should lift yourself up such that your chest reaches to the height of the bar. Now, with slow exhalation, body should be lowered down. Exercise should be continued again without grounding the legs. Air should be taken in while you go up and gradually air should be given out while coming down. The beginners can do the chin up crunches for about 10 to 15 times. Medium level exercisers can go to about 25 times. Trained people i.e. advanced staged exercisers can do 50 chin ups with ease. 

Contemplations 

This exercise should be done as slowly as possible so that the strain is distributed uniformly in the abdominal muscles. The biceps should not be exposed to the full stress, but the shoulders should support most of the body weight.  

Precautions 

Warm ups should be done before starting the exercise. Weight should not be born on one side of the body at any cost. The height above the ground should not be more than ten feet above the ground. A cloth can be used often to keep the hands dry to hold the bar. Dressing should be loose to avoid hindrance and to support evaporation of sweat and free blood circulation.