Door-Frame Pull-Up Bar Exercises
Working out at home saves you time, money, and effort. To make the most of your workout, you would need a home gym. But what if you are just renting a tiny room or are living in a small studio flat that cannot accommodate a compact all-in-one gym machine? The ideal solution is to purchase a pull-up bar that fits on doorframes. A permanent doorframe pull-bar comes with two sets of brackets that you can permanently bolt on your doorframe in two different positions, high and low. When the brackets are secured, you can then place the bar between the brackets. Of course, you can remove the bar if you are not exercising. The only downside to this is that the brackets can be an eyesore.
You can do different exercises on these pull-up bars. Each exercise should be done with six to ten repetitions. For back muscles, grip the bar with each hand on each end and with your palm facing forward. Pull yourself up until the bar touches your nape then slowly let yourself down again. For your biceps, grip the bar at the centre with your palms facing you so that your hands are shoulder-width apart. Slowly pull yourself up until the bar touches your chin.
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For your abdominal muscles, grip the bars at the end. While in that position, lift your legs until they are parallel to the floor. Then slowly lower down your legs. Another variation is to twist your body slightly to the side. Lift your legs with the knees raised in an upward motion. This exercise directly hits your oblique muscles, those muscles at the side of your tummy. More advanced variations of these exercises can be found in fitness books and in health and fitness websites.