Pull-ups
Reps10 times
Calories burned103 kcal
LevelBeginner
Changing duration and load is available in our application
Pull-ups are the most popular and one of the most effective exercises for the back. It not only helps to make the back wider in a short time, but also relieves tension from the spine. Grab the horizontal bar. Hands slightly wider than shoulder line. The legs are bent at the knees and crossed (shown in the figure). You can use gloves to take pressure off your hands. Pull your body up without sudden movements. The extreme position is the chin above the crossbar. Lower yourself to the starting position. You can use weights. To do this, you need to use a weight belt. You can not fix the burden on the legs!
How to perform the exercise
10 times
103 kcal
Control your movement and do not rush.
01
Starting position
Grip the pull-up bar. Hands slightly wider than shoulder width. Legs bent at the knees and crossed.
02
Setup
You can use gloves to reduce stress on your hands.
03
Pull-up
Without jerking, pull your body up. The end position is when your chin is above the bar.
04
Lowering
Lower yourself back to the starting position.
05
Repeat
Perform the required number of reps.
06
Weight
For progression, use a weight belt. Do not attach weight to your legs.
Variants
Beginner
Use an assisted machine or a resistance band.
Middle
Work with body weight through a full range.
Professional
Add weight on a belt and perform a slow lowering phase.
Which muscles are working
Back and arms
Benefits of the exercise
Strength
Builds latissimus dorsi and biceps strength.
Balance
Improves coordination and torso control.
Simply
Relieves tension in the spine.
Contraindications
Acute pain in the shoulders, elbows or back.
Recent injuries to the shoulder, elbow or wrist.
Medical prohibition of strength training.
Recommendations
Grip
Keep hands slightly wider than shoulders.
Torso
Do not swing.
Weight
Attach weight only to a belt.
