The pull up is a though bodyweight exercise that targets your back. In the back it’s the lats, traps and rhomboids that bear the brunt of the effort, while you can challenge different parts of your arms by changing your grip. The exercise also improves your core strength. If the pull up is too difficult, try doing pull-downs with a wide grip.
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Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you. Hang with your arms fully extended. Bend your legs at the knee if they’re touching the ground.
Keep your shoulders back and your core engaged throughout. Then pull up. Focus on enlisting every upper body muscle to aid your upward endeavours.
Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.
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Avoid quick and uncontrolled jerks to pull yourself up. Do also avoid letting yourself down uncontrollably, as it may jerk your shoulder muscles. Be sure to warm up your shoulders before you begin.