50 Chin-ups in a row - 30 Day Challenge - PowerPoint PPT Presentation

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50 Chin-ups in a row - 30 Day Challenge

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Chin Ups are the ultimate separators. Plenty of people will boast to you about their bench press strength but ask them how many chin ups they can pump out. This challenge will have you performing 50 chin-ups in a row in 30 days. – PowerPoint PPT presentation

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Title: 50 Chin-ups in a row - 30 Day Challenge


1
30 Day Challenge 50 Chin-ups in a row Program
2
SHUT UP AND CHIN!
  • Chin Ups are the ultimate separators. Plenty of
    people will boast to you about their bench press
    strength but ask them how many chin ups they can
    pump out and suddenly they go eerily silent. Why?
    Because they are damn hard to do. Yet, they are
    also a tremendous upper body movement. Chin Ups
    are, of course, a fantastic upper back exercise.
    They are the best exercise you can do to develop
    the latissimus dorsi muscles the ones that give
    a V shape to your upper body. Yet the movement
    actually works your whole body. It will place
    direct stress upon you abs, lower back, biceps
    and forearms.
  • If youre already a chin-up pro Skip right to
    the Challenge Workout Program

3
Optimized Chin Ups Form
  • The name Chin Up is actually a misnomer it
    gives people the idea that they have to get their
    chin up and over the bar on each rep. This leads
    them to do all sorts of crazy things to make that
    happen. They will kick, squirm, kip and crane
    their neck. You dont have to do this. Just go as
    high as you can. You dont have to get your chin
    over the bar each time.
  • You should do your chin ups slowly. The right
    speed is about 2 seconds up and 2 seconds down.
    This allows you to work the lats without injury.
    When you do them too fast, you are likely to
    start swinging and using momentum to get up. You
    should also keep your shoulders flexed throughout
    the chin up movement.

4
You can perform perfect chin-ups in 3 easy steps
  • Extend your arms to the bar while retracting and
    pulling your shoulder down.
  • Drive your elbows to the ground as you pull up to
    the bar. In the top position your elbows should
    be parallel to the line of your upper body.
  • Return to a full hang with arms fully extended.
  • Here is video tutorial about how to do chin ups

5
5 Tips to Success
  1. Commit publicly Tell your friends and family
    that you are on a program that will have you
    performing 30 chin ups in 4 weeks. Publicly
    commit. Put it out there!
  2. Observe your rest days When you do chin ups you
    create micro tears in the muscle fiber. They need
    time to heal and regrow. The program relies on a
    rest day after each workout make sure you
    observe it!
  3. Use good form on every rep Have integrity.
    Kipping motions and half reps are not chin ups
    why cheat yourself?
  4. Do the challenge first thing in the morning if
    possible This will prevent your being spasmodic
    because of having hard day at work.
  5. Dont be discouraged Chin Ups are hard work.
    Work consistently and dont give up. If you do
    miss a day, dont beat yourself up, just jump
    back in there. Even if it takes you an extra week
    to knock off the challenge, so what? You still
    will have accomplished something special.

6
The Challenge Program
  • You will be training 3 days per week on alternate
    days those rest days in between are critical
    for recovery and repair.
  • You will be doing 5 sets of chin ups each
    workout,
  • You will be resting exactly 60 seconds between
    sets 1 and 4
  • Your final set each workout will be a max test
    rest 120 seconds before pumping out as many as
    you possibly can in good form.
  • At the end of week four you will be able to
    achieve 45 chin ups after having completed 4
    previous sets totaling 124 chin ups. You should
    now take a full days rest before doing your 50
    rep challenge.

7
  • Perform your 50 rep challenge about 90 minutes
    after eating a protein rich meal. Get yourself in
    the zone to smash this number that has been
    looming over you head for the past month. After
    all, for the last week of the challenge youve
    actually been doing many more than 50 reps in a
    few minutes each day. All youre doing is
    compressing them into one much smaller set.
    Remember to mentally break your fifty up into
    smaller mini sets 5 x 10 works well. Now go for
    it get to 30 as quick as you can without
    sacrificing form (thats just 6 sets of 5). The
    next 10 will be all about lat and biceps strength
    which youve got in spades. The last 10 is
    simply about guts and pride you are so close,
    theres no way youre going to stop now.
  • Smash through that fifty barrier and then do
    another 4 or 5 for good measure just because
    you can!
  • Another Video Tutorial On how to do Chin-ups

8
  • Chin Ups are the ultimate separators. Plenty of
    people will boast to you about their bench press
    strength but ask them how many chin ups they can
    pump out. This challenge will have you performing
    50 chin-ups in a row in 30 days. For daily
    routine and more information visit website
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