Exercises
Page 7 of 10
- Hang from a horizontal bar with arms fully extended.
- Bend elbows and pull upward until chin is above bar; do not swing or kick.
- Return to starting position in a controlled manner.
- Variations: Use overhand (pull-up), underhand (chin-up), or alternating grips, with hands close together, far apart, or at shoulder-width. If unable to complete a chin-up using proper form, elevate yourself to up position with help and hang there, or slowly lower yourself to starting position. Repeat until able to perform the complete motion required.
- Start in a standing position with feet close together, squat, and put the palms outside and slightly forward of your feet.
- With weight supported by your hands, thrust feet backward so that you are in the "up position" for a standard pushup.
- Do a pushup and return to the up position.
- Immediately after the pushup, pull feet up to your hands in one movement, and stand up to the original position.
- Get down on all fours and walk around similar to a bear.
- Sit on floor, Raise up on hands and feet, and walk around similar to a crab.