{"id":13233,"date":"2019-11-18T15:05:02","date_gmt":"2019-11-18T15:05:02","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13233"},"modified":"2019-11-18T15:05:02","modified_gmt":"2019-11-18T15:05:02","slug":"machine-assisted-pull-up-2","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/","title":{"rendered":"Machine-assisted 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, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, Pectoralis Minor<\/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 handles with a wider-than-shoulder-width pronated (overhand) grip.<\/li>\n<li>Kneel onto the knee pad and allow your bodyweight to weigh down the knee pad so that you hang with your arms and shoulders stretched.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Exhale as you pull your body up until your chin rises over 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 your biceps.<\/li>\n<li>The pull-up is an important upper-body exercise, essential for building and strengthening your back and arms, and developing upper-body functional strength. Use the machine-assisted pull-up only if you can\u2019t perform proper pull-ups. The point of the assisted pull-up machine is to help you to build enough strength to be able to do pull-ups unassisted. All you have to do is keep reducing the amount of assistance provided by the machine.<\/li>\n<li>Some assisted pull-up machines are different from the one in the illustration in that instead of kneeling on a pad, you stand on a bar. See video.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, Pectoralis Minor Mechanics: Compound Force: Pull Starting position Grasp the handles with a wider-than-shoulder-width pronated (overhand) grip. Kneel onto the knee pad and allow your bodyweight to weigh down the [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,740,759],"tags":[],"class_list":["post-13233","post","type-post","status-publish","format-standard","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>Machine-assisted 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\/machine-assisted-pull-up-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Machine-assisted pull-up - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, Pectoralis Minor Mechanics: Compound Force: Pull Starting position Grasp the handles with a wider-than-shoulder-width pronated (overhand) grip. Kneel onto the knee pad and allow your bodyweight to weigh down the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-18T15:05:02+00:00\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/\"},\"author\":{\"name\":\"Maria\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\"},\"headline\":\"Machine-assisted pull-up\",\"datePublished\":\"2019-11-18T15:05:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/\"},\"wordCount\":220,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\",\"Back\",\"Strength training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/\",\"name\":\"Machine-assisted pull-up - New Life Health Center\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\"},\"datePublished\":\"2019-11-18T15:05:02+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/\"]]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/machine-assisted-pull-up-2\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Machine-assisted pull-up\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"name\":\"New Life Health Center\",\"description\":\"Our way to a better life\",\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\",\"name\":\"New Life Health Center\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"contentUrl\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"width\":405,\"height\":380,\"caption\":\"New Life Health Center\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/pg\\\/NLHCenter\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\",\"name\":\"Maria\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"caption\":\"Maria\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Machine-assisted pull-up - New Life Health Center","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/","og_locale":"en_US","og_type":"article","og_title":"Machine-assisted pull-up - New Life Health Center","og_description":"Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, Pectoralis Minor Mechanics: Compound Force: Pull Starting position Grasp the handles with a wider-than-shoulder-width pronated (overhand) grip. Kneel onto the knee pad and allow your bodyweight to weigh down the [&hellip;]","og_url":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/","og_site_name":"New Life Health Center","article_publisher":"https:\/\/www.facebook.com\/pg\/NLHCenter\/","article_published_time":"2019-11-18T15:05:02+00:00","author":"Maria","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Maria","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/#article","isPartOf":{"@id":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/"},"author":{"name":"Maria","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f"},"headline":"Machine-assisted pull-up","datePublished":"2019-11-18T15:05:02+00:00","mainEntityOfPage":{"@id":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/"},"wordCount":220,"commentCount":0,"publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"articleSection":["\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f","Back","Strength training"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/","url":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/","name":"Machine-assisted pull-up - New Life Health Center","isPartOf":{"@id":"https:\/\/newlife.com.cy\/en\/#website"},"datePublished":"2019-11-18T15:05:02+00:00","breadcrumb":{"@id":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":[["https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/"]]}]},{"@type":"BreadcrumbList","@id":"https:\/\/newlife.com.cy\/en\/machine-assisted-pull-up-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/newlife.com.cy\/en\/"},{"@type":"ListItem","position":2,"name":"Machine-assisted pull-up"}]},{"@type":"WebSite","@id":"https:\/\/newlife.com.cy\/en\/#website","url":"https:\/\/newlife.com.cy\/en\/","name":"New Life Health Center","description":"Our way to a better life","publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/newlife.com.cy\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/newlife.com.cy\/en\/#organization","name":"New Life Health Center","url":"https:\/\/newlife.com.cy\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/","url":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","contentUrl":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","width":405,"height":380,"caption":"New Life Health Center"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/pg\/NLHCenter\/"]},{"@type":"Person","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f","name":"Maria","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","caption":"Maria"}}]}},"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13233","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13233"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13233\/revisions"}],"predecessor-version":[{"id":13235,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13233\/revisions\/13235"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13233"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13233"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13233"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}