exercise.id: 3312 Equipo: weighted

weighted muscle up (on bar)

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

exercise.synergist:

biceps triceps shoulders forearms

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。启动你的核心并将肩胛骨向下拉和向后拉。弯曲肘部，将胸部拉向杠铃杆，保持身体挺直。当你的胸部到达杠铃时，用手向下推并将肘部向后推，将身体提升到杠铃上方。在动作的最高点暂停，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 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 shoulder blades down and back. Bend your elbows and pull your chest towards the bar, keeping your body straight. Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. Pause at the top of the movement, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 weighted muscle up (on bar) exercise.cta.desc2

exercise.cta.button