exercise.id: 0638 Equipo: body weight
one arm chin-up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
面向引体向上杆站立，双脚分开与肩同宽。 抬起手，用反握方式抓住杠铃，一只手握住杠铃，另一只手握住手腕以提供支撑。 悬挂在杠上，手臂完全伸展，保持身体伸直，核心肌群参与。 弯曲肘部并挤压背部肌肉，将自己拉向杠铃。 继续拉，直到下巴高于杠铃，然后慢慢降低回到起始位置。 重复所需的重复次数，然后换臂重复。
🇬🇧 English (Fallback)
Stand facing a pull-up bar with your feet shoulder-width apart. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions, then switch arms and repeat.
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