动作要领
Grab the bar with your palms facing you, hands about shoulder width apart.
Hang with your arms straight, legs still and core braced.
Pull your shoulder blades down and drive your elbows toward your hips.
Pull until your chin is above the bar and your chest is close to it.
Lower yourself under control to a full hang.
要点提示
- Squeeze the bar hard to keep your wrists and elbows stable.
- Use a band or an assisted machine to practise full reps.
常见错误
- 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.
在 Bulky 中记录 Chin Up
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。