{"id":11504,"date":"2019-08-08T15:50:59","date_gmt":"2019-08-08T15:50:59","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=11504"},"modified":"2019-12-09T07:57:49","modified_gmt":"2019-12-09T07:57:49","slug":"pull-up","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/pull-up\/","title":{"rendered":"Pull-up"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Latissimus Dorsi<\/li>\n<li><strong>Synergists:<\/strong> Brachialis, Brachioradialis, Biceps Brachii, Pectoralis Minor, Teres Major, Posterior Deltoid, Infraspinatus, Rhomboids, Teres Minor, Middle and Lower Trapezius, Levator Scapulae<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Grasp the bar with a wider-than-shoulder-width pronated (overhand) grip.<\/li>\n<li>Hang with your arms and shoulders fully stretched.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Exhale as you pull your body up until your chin rises above the bar.<\/li>\n<li>Hold for a count of two and squeeze your back muscles.<\/li>\n<li>Inhale as you lower your body until your arms and shoulders are fully stretched.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Pull with your elbows, not with your biceps.<\/li>\n<li>Avoid swinging.<\/li>\n<li>Make the exercise easier by bending your knees and getting someone to hold your feet. You can also use an assisted pull-up machine.<\/li>\n<li>Make the exercise more difficult by wearing a weighted vest or dip belt, by holding a dumbbell between your feet, or by trying some of the numerous advanced pull-up variations (see second video).<\/li>\n<li>The pull-up is a compound exercise that will help you to develop major functional upper-body strength and a wide tapering back. If doing lat pull-downs, your goal should be to graduate to pull-ups at some point. The pull-up is more beneficial than the pull-down because it gets your core more involved, and is more functional and much more versatile.<\/li>\n<li>If you can\u2019t do pull-ups, keep increasing the amount of weight that you pull down until it nears your own weight. Then, practice the negative pull-up (see third video), which will help you to develop the strength necessary to perform proper pull-ups.<\/li>\n<li>If you use a supinated (underhand) grip, it becomes a chin-up.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Pectoralis Minor, Teres Major, Posterior Deltoid, Infraspinatus, Rhomboids, Teres Minor, Middle and Lower Trapezius, Levator Scapulae Mechanics: Compound Force: Pull Starting position Grasp the bar with a wider-than-shoulder-width pronated (overhand) grip. Hang with your arms and shoulders fully stretched. Execution Exhale as you pull [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13881,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[731,740,759],"tags":[],"class_list":["post-11504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-gia-plati","category-proponisi-dynamis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pull-up - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/pull-up\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pull-up - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Pectoralis Minor, Teres Major, Posterior Deltoid, Infraspinatus, Rhomboids, Teres Minor, Middle and Lower Trapezius, Levator Scapulae Mechanics: Compound Force: Pull Starting position Grasp the bar with a wider-than-shoulder-width pronated (overhand) grip. 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