exercise.id: 1401 Equipo: body weight

muscle-up (on vertical bar)

exercise.body_part: back exercise.target: lats Grupo: biceps

exercise.synergist:

biceps triceps forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

首先悬挂在垂直杆上，手掌背对自己，手臂完全伸展。启动核心肌群，将身体拉向杠铃杆，以胸部为主导。当你站起来时，稍微向后倾斜，并将肘部移向身体两侧。继续拉，直到胸部到达杠铃并且肘部完全弯曲。在最高点暂停片刻，然后慢慢降低回到起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. Engage your core and pull your body up towards the bar, leading with your chest. As you pull yourself up, lean back slightly and bring your elbows towards your sides. Continue pulling until your chest reaches the bar and your elbows are fully bent. Pause for a moment at the top, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 muscle-up (on vertical bar) exercise.cta.desc2

exercise.cta.button