exercise.id: 3286 Equipo: weighted
weighted muscle up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps triceps shoulders chest
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先悬挂在引体向上杆上，手掌背向自己，双手之间的距离略大于肩宽。 启动核心肌群，将身体拉向杠铃杆，以胸部为主导。 当你到达动作的最高点时，改变你的握力，使你的手掌朝向你。 继续拉起自己，直到胸部到达杠铃，然后暂停片刻。 慢慢地将自己放回到起始位置，在整个运动过程中保持控制。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Engage your core and pull your body up towards the bar, leading with your chest. As you reach the top of the movement, transition your grip so that your palms are facing towards you. Continue pulling yourself up until your chest reaches the bar, then pause for a moment. Slowly lower yourself back down to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.
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