Gironda Sternum Chins
Gironda Sternum Chins are a great exercise for strengthening the back muscles. This exercise requires you to grasp the pull-up bar with an underhand grip and hang with your arms extended while leaning back and sticking your chest out. Throughout the movement, you must keep your spine arched and your head leaning back away from the bar. As you pull yourself towards the bar, your hips and legs will be at a 45-degree angle. You should pause when your collarbone passes the bar and your lower chest touches it. Variations of this exercise include using a chin-assist machine or pull-down machine for assistance, or using a weight belt to increase resistance.
Type:
Strength
Muscles Used:
Lats
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Strengthens the back muscles
- Improves mobility and flexibility in the spine
- Develops core strength and stability
- Enhances posture and balance
- Helps to build muscle in the arms, shoulders, and chest
- Can be performed with added resistance for a more challenging workout
- Can be adapted for different fitness levels
Step by Step Instructions For Gironda Sternum Chins
- Begin by grasping the pull-up bar with a shoulder-width underhand grip.
- Hang from the bar with your arms fully extended and stick your chest out, leaning back. This will be your starting position.
- Pull yourself towards the bar, keeping your spine arched and your head leaning back as far away from the bar as possible. Exhale during this portion of the movement. Your hips and legs should be at about a 45-degree angle to the floor at the top of the movement.
- Continue pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold this contraction for a second. Your head should now be parallel to the floor.
- Slowly return to the starting position as you inhale.
- Repeat for the recommended number of repetitions.
Variations:
- If unable to perform the exercise without aid, you can use a chin-assist machine or have a spotter help you up.
- Alternatively, you can use the pull-down machine. However, keep in mind that this exercise may not engage as many stabilizer muscles as the chin-up, making it less effective.
- As you progress and become more advanced, you can increase resistance by using a weight belt.
Warm Up Tips
- Grasp the pull-up bar with a shoulder width underhand grip.
- Hang with your arms fully extended, chest out, and lean back.
- Start pulling yourself towards the bar, keeping your spine arched and head leaning back.
- Continue pulling until your collarbone passes the bar and your lower chest touches it.
- Hold the contraction for a second.
- Slowly go back to the starting position.
- Repeat for the recommended number of repetitions.
Variations:
- Use a chin-assist machine if unable to do it without aid.
- Have a spotter help you up.
- Use the pull-down machine, although it may be less effective.
- As you get more advanced, use a weight belt to increase resistance.
Gironda Sternum Chins Safety Tips
- Ensure that the pull-up bar is secure and can support your body weight.
- Before starting the exercise, warm up your back muscles with some dynamic stretches.
- Maintain proper form throughout the exercise by keeping your chest out and leaning back.
- Avoid using excessive momentum or swinging to perform the movement. This can strain your muscles and increase the risk of injury.
- If you are a beginner or unable to perform the exercise without assistance, use a chin-assist machine or have a spotter help you up.
- If using the pull-down machine as an alternative, be aware that it may not engage all the stabilizer muscles required for the chin-up.
- As you progress and become more advanced, gradually increase the resistance by using a weight belt.
- Breathe properly throughout the exercise. Exhale as you pull yourself towards the bar and inhale as you return to the starting position.
- Listen to your body and stop if you experience any pain or discomfort. Consult with a fitness professional if needed.
- Stay hydrated and take breaks as necessary to prevent fatigue.
Incorporating Into Other Workouts
To incorporate Gironda Sternum Chins into your workouts, you can follow these steps:
1. Warm-up: Begin your workout with a proper warm-up to prepare your muscles and joints for the exercise. This can include light cardio exercises like jogging or jumping jacks, as well as dynamic stretches for the upper body.
2. Find a pull-up bar: Locate a sturdy pull-up bar that can support your body weight. Make sure it is at a height that allows you to hang with your arms fully extended.
3. Grasp the bar: Stand underneath the bar and reach up to grasp it with a shoulder-width underhand grip. Your palms should be facing towards you.
4. Starting position: Hang from the bar with your arms fully extended and stick your chest out while leaning back. This will be your starting position.
5. Perform the movement: Begin pulling yourself towards the bar while keeping your spine arched and your head leaning back as far away from the bar as possible. Exhale as you pull yourself up. Your hips and legs should be at a 45-degree angle to the floor at the top of the movement.
6. Reach the bar: Continue pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold this contraction for a second to fully engage your back muscles. Your head should be parallel to the floor at this point.
7. Return to starting position: Slowly lower yourself back down to the starting position while inhaling