If you want to have V-shape or X shape, you can't run away from doing pull-ups.如果你想V形或X形，则无法逃避做仰卧起坐。 A pull-up is an upper body compound pulling exercise which targets mainly the Latissimus Dorsi muscle in the back along with many other assisting muscles.上拉是拉上半身复合行使的目标主要是背阔肌背部与其他许多帮助肌肉。
Pull-ups are similar to仰卧起坐类似 chin-ups 中华企业 but they are different with the grips and the muscles being worked out.但他们是不同的理解和肌肉之中。
- Pull-up is done with with overhand (pronated) grip which the palms are facing away whereas chin-up is performed with underhand (supinated) grip which palms are facing inside.拉是做与上手（旋）抓地力的手掌正面临离开而引体向上是用低（ supinated ）抓地力的手掌正面临内。
- Pull-up works more on your back muscles whereas chin-up uses more on biceps.拉作品更在您背部的肌肉，而下巴用途更多的二头肌。
A wide-grip pull-up does not not only work out large back muscle, but also involves our biceps, forearm muscles and several other muscles as well.宽握引体向上不不仅工作回到了大肌肉，而且还涉及到我们的二头肌，前臂肌肉和其他一些肌肉以及。 Therefore, pull-up is definitely a因此，拉无疑是一个 compound exercise 复合运动 . 。
Steps: 步骤：
- Reach up and grab the bar with a firm overhand (pronated) grip.达到并获得律师坚定上手（旋）抓地力。
- Hands should be roughly twice your shoulder width apart.双手应两倍您肩宽分开。
- Straighten the arms and let your body hang from the bar.拉直的武器，让你的身体悬挂在酒吧。 You can keep your legs straight or bend your knees.您可以让您的双腿直立或弯曲你的膝盖。
- Pull your chest up toward the bar by bending your arms and your chin is over the bar.拉你的胸部了对酒吧的弯曲你的武器和你的下巴是在酒吧。
- Try not to jerk as you pull up.尽量不要挺举你停下来。 In other words, try not to rock or sway back and forth.换句话说，尽量不要岩石或来回摆动。 The controlled motion should be smooth.受控运动应平稳。 Keep your hands at the same position on the bar.让您的双手在同一位置上的酒吧。
- As you move upwards, focus on pulling your elbows down at an angle toward your rib cage .正如你向上运动，重点是拉你的胳膊肘降低的角度对您的肋骨 。 Once your lats have completely contracted at the top, slowly lower your body to the starting position.一旦您的拉特已完全承包上方，慢慢地降低您的身体的起始位置。 Your shoulders are fully extended now.你的肩膀现在完全延长。
- A spotter can lift your legs slightly if you need help on the last few reps.观察手则可以解除你的腿稍微如果您需要帮助在过去几年代表。
Tips: 小贴士：
- Your hand position determines which back muscles are being targeted . 你的手的位置确定哪些背部肌肉正在有针对性的 。
- A wider grip on the bar works the lateral muscles. 更广泛地把握作品的酒吧侧肌肉。
- A narrower grip works the middle back area . 狭义的抓地力作品回到中东地区 。
- Some gyms' pull-up bars are more than 7 feet high, no worry, take a stepping stool or other assistance to reach the bar.一些健身房'拉酒吧超过7英尺高，不用担心，采取加强粪便或其他援助，以达到酒吧。
- For beginners, if the standard pull-up is too difficult, try using an assisted pull-up machine as shown below.对初学者来说，如果标准拉是太困难，请尝试使用一个辅助拉机所示。 Follow the instructions printed on the machine.按照指示进行印刷的机器上。
- For a more difficult exercise, pull your body up so that your chest makes contact with the bar itself.为更困难的工作，拉你的身体，以便使您的胸部与酒吧本身。 You can also add weight by using a special Dip Belt.您还可以添加体重，采用特殊的浸带。
My Pull-Up Experience 我拉经验
When I started to learn pull-up, I started without pulling up but just grip the bar without moving at all.当我开始学习拉，我开始没有拉动只是抓地力的酒吧不动了。 The first thing I would like to focus on is grip strength .的第一件事，我想重点是握力 。 Just hang there between 2 and 4 minutes to train the grip.只是坑有2至4分钟，训练抓地力。
After couple of weeks, once I was fine with that, proceed with the assisted pull-up where the kind fitness instructor lifting my legs up while I was struggling to do pull-up.经过几周的时间，我曾经是很好的是，着手协助拉的一种健身教练的指导解除我的腿，而我在做引体向上。 Started with 1 set of 5 repetitions, then increased to 3 sets with 6, 4 and 2 repetitions after some time.开始使用1套5重复，然后增加至3套， 6日， 4日和2重复过一段时间后。
After four months of assisted pull-up, I went for the real pull-up with 3 sets of 5, 3 and 2 repetitions.经过4个月的协助拉，我去的真正拉的3套5 ， 3和2个重复。 Nowadays, I am still doing 3 sets, but with 8, 6 and 4 repetitions with less than 1 minute of rest between each set.现在，我仍然这样做3套，但与8日， 6日和4重复不到1分钟，其余各组之间。
Personally, squat is challenging to get the correct form whereas pull-up is tough, in terms of the strength required .就个人而言，是具有挑战性的蹲下来得到正确的形式，而拉是艰难的，在需要的力量 。 Not only the biceps and back, forearms must be strong too to perform this exercise.不仅二头肌和背部，前臂必须强大也以执行这项工作。 Many bulky muscle men may be able to bench press 120 or 200 lbs, but they can never do even a three repetitions of their own body weight pull up.许多笨重的肌肉男人可以卧推120或200磅，但永远不能做三重复自己的体重拉动。
In short, pull up is a great body weight workout.总之，向上拉是一个伟大的体重锻炼。 Once you master it and see yourself lifting up your whole body, trust me, the effort is really worth it.一旦你掌握它，看看你抬起你的整个身体，相信我的努力确实是值得的。
Following are some of the bestselling pull up bars at Amazon:以下是一些最畅销的拉动酒吧在Amazon ：
Related Posts 有关职位
- Back Workout (3) – Wide Grip Lat Pulldown回到锻炼（ 3 ） -宽握叻拉力
- Biceps Workout (2) – Chin Up二头肌锻炼（ 2 ） -中华涨
- Compound or Isolation Workout – Which Is Better?复合或隔离锻炼-这是更好？
- How To Build Body Like Michelle Ryan, The Bionic Woman?如何建立身体像米歇尔瑞安仿生女人？
Scroll down to leave a comment.向下滚动到发表评论。 I really want to know what you think.我真的想知道您的想法。
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surfnux surfnux // / / Jan 31, 2008 at 10:36 AM 2008年1月31日在上午10点36分
thanks for the tips.感谢提示。 Maybe I can't even pull up once as for now.也许，我什至不能停下来后，为现在。 I believe it has to be step by step as what you experienced and it takes time.我认为我们必须一步一步地为你经验丰富，这需要时间。 :) ： ）
trey 赈灾 // / / Jan 31, 2008 at 11:30 AM 2008年1月31日上午 11 时30分
i totally love this post as i've seen alot of people in the gym neglegting the pullups.我完全喜欢这个职位，我已经看到有很多人在健身房neglegting的pullups 。
pullups are essential for developing a balanced body, develope your upper back and increase your pulling ability (rowing sucks :P) pullups是必不可少的均衡开发机构，开发您的上背部和提高您的拉动能力（划艇吸收：规划）
anyways, one can get a spotter to help on the pulling phase initially, and focus on controlling the down phase of the pullup.反正，人们可以得到检举，以帮助对拉动最初阶段，并侧重于控制下阶段的上拉。 then when you can actually pull 2 or 3 on your own, you're all set for the big haul.然后当你真正可以拉2个或3个在您自己的，你都定为大长途。
tip : always stop 1 or 2 reps before failure.提示：永远停止1或2代表面前失败。 why?为什么？ because this would ensure you can get a couple more reps out of the next set coz you havent burned yourself out.因为这将确保您能得到一对夫妇更代表了下一集怎么你havent烧毁自己了。 PLUS normally the last rep or two you can muster would not be as “clean” as the fresh ones… you'd be jerking, swinging and cheating yourself in a whole lot of ways just to get your chin past that bar.普乐士通常最后代表或两个你可以鼓起不会为“干净”的新的...你很光荣的，摆动和欺骗自己的一个整体很多方面只是让你的下巴过去吧。
so yes, STOP 1 or 2 REPS BEFORE FAILURE.所以，是的，停止1或2名代表前的失败。
rest for about 90 secs or 2 minutes then go at it again.休息约90秒或2分钟再上一遍。
doesnt matter if your max is 4 pulls (means you gotta stop at 2 or 3 pullups per set). doesn't问题如果您的最高是4拉（意味着你得停留在第2或第3 pullups每套） 。 just dont go to failure.只是不要去失败。
once you get the hang of things, you can try the alternate grip pullups (one overhand and one underhand grip), the L-Pullups (raise your legs to waist level and maintain that posture during your pullups… great core exercise) and dont be afraid to try out different grip widths every now and then..一旦你的坑的事情，您可以尝试候补握pullups （一上手和一个低抓地力） ， L型Pullups （提高您的腿部和腰部的水平保持这种态势，在您pullups ...伟大的核心行使）和不被害怕尝试了不同的抓地力宽度已经开始..
pullups is fun. pullups很有趣。
Daniel 丹尼尔 // / / Feb 2, 2008 at 5:20 AM 2008年2月2日在上午5点20分
Nice post尼斯后
Pull ups are a great exercise.拉起伏是一支伟大的运动。 The ultimate test of back strength.最终测试的回力量。 I have a bar in my flat that i use almost every time i walk under it.我有一个酒吧，我的单位，我使用几乎每一次我走下。 This is a great way of gradually building up strength.这是一个很好的途径逐渐形成的力量。
Keep up the good work.保持良好的工作。
aw // 胡 / / Feb 3, 2008 at 6:04 PM 2008年2月3日在下午6点零四
trey: I don't know about that man.赈灾：我不知道这名男子。 I consider myself an intermediate at pull-ups.我认为自己的中间在仰卧起坐。 Had to do a lot of those.不得不做了很多的人。 The term for “jerking” a little bit to help the last few pull-ups is “kipping”.这个词的“光荣的”一点点，以帮助过去几年仰卧起坐是“基平” 。 I do pull-ups to failure, and kip the last 2 or 3.我仰卧起坐要失败的，并硖过去2个或3个。
Although, my goal is to increase the max number of pull-ups I can do.虽然，我的目标是增加人数最多的仰卧起坐我能做到。 When I first started, I increased from 1 to 9 in one week.当我第一次开始，我的比例从1到9的一个星期。 I maxed at 17 a few weeks back, then haven't been doing any.在17余淋漓尽致几个星期后，然后还没有做任何。 I'm at 12 now, should be able to get it back to 15 soon.我在12现在，应该能够得到尽快回到15 。
My seniors back in school (way back when) could bang out 40 pulls up in one set.我的老人回到了学校（回程时）可帮了40个拉在一组。
The “300″ guys also kip.在“ 300 ”家伙还硖。
So I'm really not sure if your advice is accurate, bro.所以我真的不知道你们的意见是准确的，可租可买计划。
trey 赈灾 // / / Feb 3, 2008 at 11:16 PM 2008年2月3日在下午11时16分
aw, OK now its interesting that you're bringing up the kipping pullups into this discussion.胡仙，确定其有趣的是，现在你带来的基平pullups到本次讨论。
i avoided on saying anything on kipping pullups because i thought it would seriously get misunderstood by alot of people.字母i避免在说什么的基平pullups ，因为我认为这将严重误解得到了很多人。 but I for one, is a big believer in kipping pullups.但我就是其中之一，是一个很大的信徒在基平pullups 。
what i mentioned before was the uncontrolled and heavy swaying that's not merely the same with a “kip”.什么是我前面提到的失控和重型摇曳这不仅是同一个“硖” 。 A kip is a very controlled horizontal movement done to create vertical momentum (makes sense?)阿硖是一个非常控制水平运动做创建垂直势头（意义？ ）
i use kipping pullups to increase work volume, but i do strict pullups and its variations for muscle developement.我使用基平pullups增加工作量，但我严格pullups及其变种的肌肉开发。
i'ma pullup purist, i do pullups, chinups, alternate grip pullups, L-pullups, kipping pullups, tabata pullups, neutral grip pullups, pullups everywhere..我拉纯粹，我pullups ， chinups候补委员，抓地力pullups ， L型pullups ，基平pullups ，田pullups ，中立抓地力pullups ， pullups到处..
hope that clears whatever doubt that you had.希望清除任何怀疑你了。
LogicYuan LogicYuan // / / Feb 23, 2008 at 4:34 PM 2008年2月23日在下午4点34分
how about the difference between pull ups that u put ur head in front of the bar and at the back of the bar?如何区别拉起伏的ü把我们的头前面的酒吧，并在后面的酒吧？ will smith did pull ups in I am Legend too…威尔史密斯没有拉起伏的传奇，我也...
Mun 屯门 // / / Feb 24, 2008 at 10:19 PM 2008年2月24日在下午10点19分
LogicYuan : If putting head at the back of the bar, you will work out more on your shoulders. LogicYuan ：如果把头部后面的酒吧，您将更多的工作在您的肩上。 Yes, Will Smith did that in I Am Legend as shown in是的，威尔史密斯，那就是我图例所示 http://munfitnessblog.com/how-to-build-body-like-will-smith/ http://munfitnessblog.com/how-to-build-body-like-will-smith/
michael // 迈克尔 / / Oct 29, 2008 at 10:51 PM 2008年10月29号在下午10时51分
what muscles do neutral grip pull ups work?什么肌肉做中立握下拉窗口工作？
Cathie // Cathie / / Feb 14, 2009 at 5:06 AM 2009年2月14日在上午5点06
Is it harder for women to perform wide grip pull-ups than men?是妇女更难执行宽握仰卧起坐比男人？ If so can you explain why?如果是这样的话你能解释这是为什么？