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Chin Up

Ekipman
Makine

Genel bakış

A vertical pull with an underhand, shoulder-width grip. It trains the lats and upper back while giving the biceps more work than a pull-up.

Nasıl yapılır

  1. Grab the bar with your palms facing you, hands about shoulder width apart.

  2. Hang with your arms straight, legs still and core braced.

  3. Pull your shoulder blades down and drive your elbows toward your hips.

  4. Pull until your chin is above the bar and your chest is close to it.

  5. Lower yourself under control to a full hang.

İpuçları

  • Squeeze the bar hard to keep your wrists and elbows stable.
  • Use a band or an assisted machine to practise full reps.

Sık yapılan hatalar

  • Doing half reps that never reach straight arms.
  • Swinging your body to build momentum.
  • Reaching up with your chin instead of pulling your body up.

Benzer egzersizler

Tüm Kanat kasları egzersizleri

Chin Up egzersizini Bulky'de kaydet

Bir rutine ekle, her seti kaydet ve ilerlemeni izle. Bugün web’de ücretsiz — iOS ve Android uygulamaları yakında.

Ücretsiz başla