exercise.id: 1326 Equipo: body weight
chin-up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
悬挂在引体向上杆上，手掌朝向自己，双手与肩同宽。 启动核心肌群，将身体拉向杠铃杆，以胸部为主导。 继续拉，直到下巴位于杠铃上方。 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)
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. Engage your core and pull your body up towards the bar, leading with your chest. Continue pulling until your chin is 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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