Simple Keep Fit Exercises
The doorway-pull-up-bar is a very sturdy piece of equipment that you can attach to your door frame. It provides you with a strong bar that can be used for doing chin-up exercises. Other exercises can be performed with this equipment. The bar is portable and can be folded flat when not being used. They are very cheap, costing about $50.
The simplest exercise that you can do with this device is the chin-up.
1. Keep your hands a bit wider than your shoulders.
2. Face your palms away from your body.
3. Grab the bar, and raise yourself up until you chin is over the bar.
4. Using slow movements, descend until you are in the hanging position.
One very good exercise is called the "pull up push off". This develops the muscles in your chest and also the muscles in your arms and the abdominals. This exercise develops the chest without having to spend loads of cash on expensive gym equipment.
One repetition goes as follows..
1. Start as in the usual pull-up exercise as above.
2. Lift your chest up to the bar.
3. When you descend, try to push your body away from the bar.
4. Make the descent last about 4 seconds.
Try to do 4 sets of 6 repetitions. If this is too arduous, break it down into a larger number of sets.
Because this exercise can be very arduous, make it the first exercise you do in your exercise routine.
The "pull up push off" exercise develops a muscle called the subscapularis, a thick muscle on your shoulder.