exercise.id: 0467 Equipo: body weight
gorilla chin
exercise.body_part: waist exercise.target: abs Grupo: forearms
exercise.synergist:
forearms biceps
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，膝盖稍微弯曲。 正手握住引体向上杆，握距略宽于肩宽。 悬挂在杠上，双臂完全伸展，手掌背向自己。 收紧核心肌群，将身体拉向杠铃杆，将下巴置于杠铃上方。 在顶部停顿片刻，然后慢慢将身体放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart and your knees slightly bent. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended and your palms facing away from you. Engage your core and pull your body up towards the bar, bringing your chin above the bar. Pause for a moment at the top, then slowly lower your body back down to the starting position. Repeat for the desired number of repetitions.
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