exercise.id: 0558 Equipo: body weight
kipping muscle up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps triceps shoulders core
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先，用正手握法悬挂在引体向上杆上，双手分开的距离略大于肩宽。 启动你的核心并使用摆动动作来产生动力。 当你向前挥杆时，将胸部拉向杠铃，用背阔肌和二头肌开始动作。 继续向上运动，直到胸部到达杠铃，然后向下推杠铃并伸展手臂，过渡到双臂屈伸姿势。 弯曲手臂并控制下降，将自己放回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and use a swinging motion to generate momentum. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. Lower yourself back down to the starting position by bending your arms and controlling the descent. Repeat for the desired number of repetitions.
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