Time

Anytime you feel like it or routinely, 5 times a week.

What To Do

Exercise using a chin-up bar. Initially, simply hang onto the bar for as long as possible. If done daily, you will realize that your strength and endurance get better. Your arms will be stronger as you continue to challenge yourself. At the same time, you get to sweat it out too.

What Does It Do

You may start by standing on a foot stool to lift yourself to grab the bar. Alternatively, you may get a resistance band and tie it to the chin-up bar. Using the band, try to pull yourself up. Practise bouncing and lifting your head above the chin up bar with the help of the resistance band. Do so frequently till you get the hang of it. As your arms gained strength, you will be able to pull yourself up gradually. Once you are comfortable doing chin-ups, you may proceed further by bringing both legs to the chest while on the bar. You may also add air flying chin-ups, which is lifting both legs and straightening them horizontally. These are my favourite form of exercises using a chin-up bar.

How I Feel After Doing It

Day by day, I gradually increased the number of chin-ups. I feel accomplished that I am able to do this now as I could not envisage pulling myself up a chin-up bar initially. People used to comment that I am a weakling but now they see that I am much stronger. Together with my mother, I am able to move a queen-sized mattress and a cupboard from the first floor to the ground floor. I am also able to move a fridge. I feel that I am no longer one who needs much assistance moving heavy stuff but could also help others too.

I gained two pecs after doing chin-up exercises continuously for 1 whole year. It gives me the motivation I needed to continue working out. For now, I am able to do air flying chin-ups x 10 times, bringing both legs to chest while on the chin-up bar x 10 times and normal chin-ups with the help of a resistance band. I also added weight lifting into my exercise routine. I put in lots of effort and hard work. I disciplined myself strictly to achieve what I have today. I feel proud and happy that I manage to maintain this exercising routine for the past few years.

I hope that you are able to gain strength through this form of exercise or any exercise you are comfortable with. Endorphins are released when we exercise which in turn boosts our mood. Exercising helps to distract me from the voices and I hope the same for you too.


“Do not judge me by my success, judge me by how many times I fell down and got back up again.” – Nelson Mandela

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