On your first day of training, it is time for chin-ups. You can do this exercise either in a gym or at home, e.g., on an apple tree in the garden (but please pick a strong branch!) or on any other suitable bar.

And this is how it's done: Grip the bar with your hands a little further apart than the width of your shoulders. Pull yourself up until your chin reaches over the bar.

For starters, you should train with one or two sets of not more than twelve repetitions every day. You can ask a friend to support you by giving you a slight lift.