Pull-up (exercise)
The chin-up (of klimmen = " climb ") is a weight exercise, in which the body is pulled up through the spine, in cooperation with the poor on a horizontal bar ( chin up bar ) and lowered again. The chin-up is an exercise that takes up very many muscle groups simultaneously, primarily the latissimus dorsi muscle, which is why it is called a composite exercise. To avoid overloading of the palms of the hands with repeated practice, you can rub your hands with chalk or magnesia or use sports gloves.
Muscles Involved
- Musculus latissimus dorsi (widest back muscle )
- Musculus teres major ( large round muscle)
- Musculus pectoralis major ( Greater pectoral muscle )
- Musculus pectoralis minor (small chest muscle)
- Musculus biceps brachii ( biceps of the arm )
- Musculus brachial (upper arm muscle)
- Musculus trapezius ( trapezius )
- Musculus triceps brachii ( three-headed muscle of the arm )
- Musculus brachioradialis ( brachioradialis )
Training methods
Lat
The lat pulldown is a cable pulley, where one sitting, a rod from the top pull down. This forms a chin-up after only partially, but offers training for beginners a good start, as not necessarily your own body weight to be drawn here. When running you have to regularly breathe in and out.
Additional exercises
The chin-up is not a complete exercise for the back. Especially the lower part ( erector spinae ) and the trapezius muscles are not stressed enough, or not at all. To avoid muscle imbalance, so you should make a balanced back training and train the rest of the body.
The chin-up is a strength exercise. He is not a medicine against existing back pain. Although he promotes an upright posture and physiological, in pain, but caused by prolonged sitting or similar, rather help conditional oriented and static exercises and training of the stabilizing core muscles.
Variants
Chin up bar
A chin-up bar is a gymnastic apparatus, to which the body is pulled up in collaboration with arm and back muscles and lowered again. The chin up bar is fixed in contrast to the horizontal bar, on a wall or ceiling. Common to all the pull-up bars is a horizontal pipe which can also consist of several individual pieces. The horizontal pipe can be straight or curved.
An alternative to wall mounting, the door bar. It is a rod that is screwed in a door frame, clamped or mounted from above. This variant of the pull-up bar is not preferred by bodybuilders because the left and right of the bar is not a lot of space and often the upper door frame is too low. Headbutts are therefore not uncommon. Also, the legs must be bent due to the small amount of what it significantly more difficult in a fall, to catch with their feet. Many designs offer at best for light people sufficient strength of the rod and suspension. Particular spread embodiments are hollow in the form of a telescopic rod, which, however, are relatively unstable.