Chin-ups - Illustration of wide-grip/narrow-grip pull-ups

Chin-ups are used to exercise the back The trump card movement mainly exercises the latissimus dorsi and teres major muscles. Because the grip distance, grip method, and pull-up position can be changed, there are various types of pull-ups.

Target exercise area ：Latissimus dorsi, and other small muscle groups on the back (teres major, etc.)< /span>

Wide grip pull-ups:The upper and outer parts of the latissimus dorsi muscle effectively increase the width of the latissimus dorsi muscle;

< span style="color: rgb(255, 0, 0);">Narrow grip pull-ups:The lower side of the latissimus dorsi, which is helpful to increase the thickness of the latissimus dorsi.




Action essentials:

< p>1. Grasp the handle or horizontal bar with both hands, relax the lower back, fully stretch the latissimus dorsi, and bend and lift both calves.

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2. Inhale, concentrate the contraction force of the latissimus dorsi, pause for 2-3 seconds at the highest point of the pull-up, then exhale, use the contraction force of the latissimus dorsi to control it, and slow down the body. Slow down and restore.

Notes:

1. Fully stretch and contract the latissimus dorsi during each exercise, moving towards Lower it to the lowest position and pull it up to your chest as high as possible. Only in this way can you develop the latissimus dorsi muscles to the maximum extent and carve out muscle lines.

2. Do not swing your body back and forth during the movement and use inertia to assist. ; When the whole body is sagging, the shoulder blades should be relaxed to fully lengthen the latissimus dorsi muscles; after each set of exercises, you should hang on the bar with both hands for a while to stretch and relax the latissimus dorsi muscles. The importance of this exercise is to stretch the latissimus dorsi muscles. The muscles are stretched to a degree that cannot be reached due to movement restrictions during training.

3. Narrow-grip pull-ups generally use an underhand grip (pictured on the left), which will also significantly stimulate the biceps. Generally, chest pull-ups are used (middle picture), which can also effectively stimulate the pectoralis major and anterior deltoid muscles; there are also behind-the-neck pull-ups (right picture), which can effectively stimulate the rear deltoid muscles.

4. If you can't do the full range of motion, you can find a trainer to help or use a powered pull-up machine Do this exercise

5. If you can do 10 reps in each group, you should increase the load, hang heavy objects on your waist or clamp your legs, so that the latissimus dorsi muscles can Really starting to grow.