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Pull-up (wide front grip) is a bodyweight exercise that primarily targets the back muscles, specifically the latissimus dorsi (lats), but also works the biceps, shoulders, and core muscles. It involves pulling your body up towards a bar with a wide grip while hanging from the bar.
Here are the steps to perform a wide front grip pull-up:
1. Stand underneath a pull-up bar with your arms extended and your palms facing away from you.
2. Grasp the bar with a wide grip, slightly wider than shoulder-width apart.
3. Hang from the bar with your arms fully extended and your feet off the ground.
4. Engage your back muscles and pull your chest towards the bar in a controlled manner, keeping your elbows close to your body and your shoulders down.
5. Pause when your chin is above the bar.
6. Lower yourself back down to the starting position with your arms fully extended.
7. Repeat for your desired number of reps.
It's important to maintain proper form throughout the exercise, including avoiding swinging or jerking movements and keeping your core engaged. It's also important to use a grip that is appropriate for your strength level and to warm up properly before starting the exercise.
Wide front grip pull-ups can be challenging, especially for beginners. If you're unable to do a full pull-up, you can start with assisted pull-ups using a resistance band or by using a pull-up machine that provides assistance. As you gain strength, you can progress to unassisted pull-ups.
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Pull-up (wide front grip) is a bodyweight exercise that primarily targets the back muscles, specifically the latissimus dorsi (lats), but also works the biceps, shoulders, and core muscles. It involves pulling your body up towards a bar with a wide grip while hanging from the bar.
Here are the steps to perform a wide front grip pull-up:
1. Stand underneath a pull-up bar with your arms extended and your palms facing away from you.
2. Grasp the bar with a wide grip, slightly wider than shoulder-width apart.
3. Hang from the bar with your arms fully extended and your feet off the ground.
4. Engage your back muscles and pull your chest towards the bar in a controlled manner, keeping your elbows close to your body and your shoulders down.
5. Pause when your chin is above the bar.
6. Lower yourself back down to the starting position with your arms fully extended.
7. Repeat for your desired number of reps.
It's important to maintain proper form throughout the exercise, including avoiding swinging or jerking movements and keeping your core engaged. It's also important to use a grip that is appropriate for your strength level and to warm up properly before starting the exercise.
Wide front grip pull-ups can be challenging, especially for beginners. If you're unable to do a full pull-up, you can start with assisted pull-ups using a resistance band or by using a pull-up machine that provides assistance. As you gain strength, you can progress to unassisted pull-ups.
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