| After a few Muscle Building tips? Then read on. This | | | | feel it here. You will definitely feel sore in these areas |
| could be the most important article you read this | | | | the next day if you do at least 50 reps on your first |
| year if you want to achieve quick results to your | | | | day. |
| upper body gains. Believe me dips and chins is the | | | | 3. Ok now try and do 3-5 reps straight up and down |
| way to go, you won't regret it. You will get faster | | | | with a slight lean forward, eyes looking straight |
| results by just focusing on a couple of good all-round | | | | ahead, legs straight or slightly bent at the knees and |
| exercises rather than 3 or 4 mediocre exercises for | | | | as you push yourself up between the bars lock your |
| the same body parts. | | | | elbows at the top of the movement. (This is using |
| DIPS & CHINS | | | | very strict form) Feel the tricep. |
| Dips and Chins are a classic example of two simple | | | | 4. Again slowly allowing your elbows to bend, come |
| exercises that can give you exceptional results in a | | | | down slowly as far as you can, all your weight is |
| relatively short period ( 3 months). The quick results | | | | being supported by your arms at this point until you |
| come about because of your focused efforts and | | | | reach the bottom of the movement. |
| attention on exercise form and building up the | | | | 5. Your body weight is now supported by your arms |
| number of reps and sets you do. | | | | and shoulders, (feel the stretch in the shoulders and |
| The right approach is to do these two exercises as | | | | chest area) the push back up from this point now |
| your main upper body work-out for at least 3 | | | | engages the chest muscles, arms and shoulders once |
| months. It will take you this long if you are a | | | | more until the elbows are once again locked at the |
| beginner to build up to doing 5 sets of 20reps on the | | | | top of the movement. Repeat....... |
| dips and 5 sets of 12 reps on the chin ups (wide grip). | | | | 6. You may only do 2 or 3 at first. No problem, you |
| For those more experienced try and achieve these | | | | start building your reps from here. |
| reps and sets with a 10-20 kilo weight strapped | | | | 7. As for the chins ups, grip the overhead bar with a |
| around your waist. You will end up doing hundreds | | | | wide grip, suspend your body weight on the bar for |
| even thousands of these dips and chins over a | | | | a few seconds and feel the stretch in the arms, in |
| 3month period. 70% of your total will be dips and | | | | the lats and back areas. |
| about 30% chin-ups. So for every hundred dips, | | | | 8. Stand up grip the bar again (wide grip) palms facing |
| thirty of those will be chin ups. | | | | away from you, thumb over the bar or under your |
| 8 Muscle Building Tips on performing Dips & Chins | | | | preference, and proceed to pull yourself up as far as |
| when starting out: | | | | you can until your chin touches the bar, (keep your |
| 1. Position yourself between the parallel bars, just | | | | back straight, with a slight arch)hold for a second and |
| suspend your weight on the bars for a few seconds | | | | then let yourself down slowly until your elbows lock |
| to give the muscles in the chest area a feel for your | | | | straight at the bottom of the movement.(Try not to |
| own body weight. | | | | swing in the movement or pull the legs up in front of |
| 2. Feel the stretch and the pull under the arm pit area | | | | you to assist yourself to get up.) Repeat...... |
| as well, if this is the first time for you, you will really | | | | Try these exercises and see how you get on. |