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引体向上
archer pull up

背部No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: lats · Secondary: biceps, forearms
archer pull up demonstration

中文步骤

  1. 首先，用正手握法悬挂在引体向上杆上，握距略宽于肩宽。
  2. 启动你的核心并将肩胛骨向下拉和向后拉。
  3. 当你站起来时，弯曲一只手臂并将肘部移向身体一侧，同时保持另一只手臂伸直。
  4. 继续拉，直到下巴位于杠铃上方并且弯曲的手臂完全弯曲。
  5. 有控制地放低自己，伸直弯曲的手臂并在另一侧重复该动作。
  6. 每次重复时交替进行。

English Steps

  1. Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Engage your core and pull your shoulder blades down and back.
  3. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
  4. Continue pulling until your chin is above the bar and your bent arm is fully flexed.
  5. Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
  6. Alternate sides with each repetition.

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