{"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"],"_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}]}}