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，則無法逃避做仰臥起坐。 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.上拉是一個上身複合拉動演習的目標主要是背闊肌背部與其他許多幫助肌肉。
Pull-ups are similar to仰臥起坐類似 chin-ups 中華企業 but they are different with the grips and the muscles being worked out.但他們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.拉是做與上手（旋）抓地力的手掌正面臨離開而引體向上是用低（ supinated ）抓地力的手掌正面臨內。
- 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頭肌。
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.寬握引體向上不不僅工作回到了大肌肉，而且還涉及到我們的二頭肌，前臂肌肉和其他一些肌肉以及。 Therefore, pull-up is definitely a因此，拉無疑是一個 compound exercise 複合運動 . 。
Steps: 步驟：
- Reach up and grab the bar with a firm overhand (pronated) grip.達到並獲得律師堅定上手（旋）抓地力。
- Hands should be roughly twice your shoulder width apart.雙手應兩倍您肩寬分開。
- Straighten the arms and let your body hang from the bar.拉直的武器，讓你的身體懸掛在酒吧。 You can keep your legs straight or bend your knees.您可以讓您的雙腿直立或彎曲你的膝蓋。
- Pull your chest up toward the bar by bending your arms and your chin is over the bar.拉你的胸部了對酒吧的彎曲你的武器和你的下巴是在酒吧。
- Try not to jerk as you pull up.盡量不要挺舉你停下來。 In other words, try not to rock or sway back and forth.換句話說，盡量不要岩石或來回擺動。 The controlled motion should be smooth.受控運動應平穩。 Keep your hands at the same position on the bar.讓您的雙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 .正如你向上運動，重點是拉你的胳膊肘降低的角度對您的肋骨 。 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，慢慢地降低您的身體的起始位置。 Your shoulders are fully extended now.你的肩膀現在完全延長。
- A spotter can lift your legs slightly if you need help on the last few reps.觀察手則可以解除你的腿稍微如果您需要幫助在過去幾年代表。
Tips: 小貼士：
- Your hand position determines which back muscles are being targeted . 你的手的位置確定哪些背部肌肉正在有針對性的 。
- A wider grip on the bar works the lateral muscles. 更廣泛地把握作品的酒吧側肌肉。
- A narrower grip works the middle back area . 狹義的抓地力作品回到中東地區 。
- 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'拉酒吧超過7英尺高，不用擔心，採取加強糞便或其他援助，以達到酒吧。
- For beginners, if the standard pull-up is too difficult, try using an assisted pull-up machine as shown below.對初學者來說，如果標準拉是太困難，請嘗試使用一個輔助拉機所示。 Follow the instructions printed on the machine.按照指示進行印刷的機器上。
- For a more difficult exercise, pull your body up so that your chest makes contact with the bar itself.為更困難的工作，拉你的身體，以便使您的胸部與酒吧本身。 You can also add weight by using a special Dip Belt.您還可以添加體重，採用特殊的浸帶。
My Pull-Up Experience 我拉經驗
When I started to learn pull-up, I started without pulling up but just grip the bar without moving at all.當我開始學習拉，我開始沒有拉動只是抓地力的酒吧不動了。 The first thing I would like to focus on is grip strength .的第一件事，我想重點是握力 。 Just hang there between 2 and 4 minutes to train the grip.只是坑有2至4分鐘，訓練抓地力。
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.經過幾週的時間，我曾經是很好的是，著手協助拉的一種健身教練的指導解除我的腿，而我在做引體向上。 Started with 1 set of 5 repetitions, then increased to 3 sets with 6, 4 and 2 repetitions after some time.開始使用1套5重複，然後增加至3套， 6日， 4日和2重複過一段時間後。
After four months of assisted pull-up, I went for the real pull-up with 3 sets of 5, 3 and 2 repetitions.經過4個月的協助拉，我去的真正拉的3套5 ， 3和2個重複。 Nowadays, I am still doing 3 sets, but with 8, 6 and 4 repetitions with less than 1 minute of rest between each set.現在，我仍然這樣做3套，但與8日， 6日和4重複不到1分鐘，其餘各組之間。
Personally, squat is challenging to get the correct form whereas pull-up is tough, in terms of the strength required .就個人而言，是具有挑戰性的蹲下來得到正確的形式，而拉是艱難的，在需要的力量 。 Not only the biceps and back, forearms must be strong too to perform this exercise.不僅二頭肌和背部，前臂必須強大也以執行這項工作。 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.許多笨重的肌肉男人可以臥推120或200磅，但永遠不能做三重複自己的體重拉動。
In short, pull up is a great body weight workout.總之，向上拉是一個偉大的體重鍛煉。 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，看看你抬起你的整個身體，相信我的努力確實是值得的。
Following are some of the bestselling pull up bars at Amazon:以下是一些最暢銷的拉動酒吧在Amazon ：
Related Posts 有關職位
- Back Workout (3) – Wide Grip Lat Pulldown回到鍛煉（ 3 ） -寬握叻拉力
- Biceps Workout (2) – Chin Up二頭肌鍛煉（ 2 ） -中華漲
- Compound or Isolation Workout – Which Is Better?複合或隔離鍛煉-這是更好？
- How To Build Body Like Michelle Ryan, The Bionic Woman?如何建立身體像米歇爾瑞安仿生女人？
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surfnux surfnux // / / Jan 31, 2008 at 10:36 AM 2008年1月31日在上午10點36分
thanks for the tips.感謝提示。 Maybe I can't even pull up once as for now.也許，我什至不能停下來後，為現在。 I believe it has to be step by step as what you experienced and it takes time.我認為我們必須一步一步地為你經驗豐富，這需要時間。 :) ： ）
trey 賑災 // / / Jan 31, 2008 at 11:30 AM 2008年1月31日上午 11 時30分
i totally love this post as i've seen alot of people in the gym neglegting the pullups.我完全喜歡這個職位，我已經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是必不可少的均衡開發機構，開發您的上背部和提高您的拉動能力（划艇吸收：規劃）
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，人們可以得到檢舉，以幫助對拉動最初階段，並側重於控制下階段的上拉。 then when you can actually pull 2 or 3 on your own, you're all set for the big haul.然後當你真正可以拉2個或3個在您自己的，你都定為大長途。
tip : always stop 1 or 2 reps before failure.提示：永遠停止1或2代表面前失敗。 why?為什麼？ because this would ensure you can get a couple more reps out of the next set coz you havent burned yourself out.因為這將確保您能得到一對夫婦更代表了下一集怎麼你havent燒毀自己了。 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.普樂士通常最後代表或兩個你可以鼓起不會為“乾淨”的新的...你很光榮的，擺動和欺騙自己的一個整體很多方面只是讓你的下巴過去吧。
so yes, STOP 1 or 2 REPS BEFORE FAILURE.所以，是的，停止1或2名代表前的失敗。
rest for about 90 secs or 2 minutes then go at it again.休息約90秒或2分鐘再上一遍。
doesnt matter if your max is 4 pulls (means you gotta stop at 2 or 3 pullups per set). doesn't問題如果您的最高是4拉（意味著你得停留在第2或第3 pullups每套） 。 just dont go to failure.只是不要去失敗。
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，您可以嘗試候補握pullups （一上手和一個低抓地力） ， L型Pullups （提高您的腿部和腰部的水平保持這種態勢，在您pullups ...偉大的核心行使）和不被害怕嘗試了不同的抓地力寬度已經開始..
pullups is fun. pullups很有趣。
Daniel 丹尼爾 // / / Feb 2, 2008 at 5:20 AM 2008年2月2日在上午5點20分
Nice post尼斯後
Pull ups are a great exercise.拉起伏是一支偉大的運動。 The ultimate test of back strength.最終測試的回力量。 I have a bar in my flat that i use almost every time i walk under it.我有一個酒吧，我的單位，我使用幾乎每一次我走下。 This is a great way of gradually building up strength.這是一個很好的途徑逐漸形成的力量。
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點零四
trey: I don't know about that man.賑災：我不知道這名男子。 I consider myself an intermediate at pull-ups.我認為自己的中間在仰臥起坐。 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”.這個詞的“光榮的”一點點，以幫助過去幾年仰臥起坐是“基平” 。 I do pull-ups to failure, and kip the last 2 or 3.我仰臥起坐要失敗的，並硤過去2個或3個。
Although, my goal is to increase the max number of pull-ups I can do.雖然，我的目標是增加人數最多的仰臥起坐我能做到。 When I first started, I increased from 1 to 9 in one week.當我第一次開始，我的比例從1到9的一個星期。 I maxed at 17 a few weeks back, then haven't been doing any.在17餘淋漓盡致幾個星期後，然後還沒有做任何。 I'm at 12 now, should be able to get it back to 15 soon.我在12現在，應該能夠得到盡快回到15 。
My seniors back in school (way back when) could bang out 40 pulls up in one set.我的老人回到了學校（回程時）可幫了40個拉在一組。
The “300″ guys also kip.在“ 300 ”傢伙還硤。
So I'm really not sure if your advice is accurate, bro.所以我真的不知道你們的意見是準確的，可租可買計劃。
trey 賑災 // / / Feb 3, 2008 at 11:16 PM 2008年2月3日在下午11時16分
aw, OK now its interesting that you're bringing up the kipping pullups into this discussion.胡仙，確定其有趣的是，現在你帶來的基平pullups到本次討論。
i avoided on saying anything on kipping pullups because i thought it would seriously get misunderstood by alot of people.字母i避免在說什麼的基平pullups ，因為我認為這將嚴重誤解得到了很多人。 but I for one, is a big believer in kipping pullups.但我就是其中之一，是一個很大的信徒在基平pullups 。
what i mentioned before was the uncontrolled and heavy swaying that's not merely the same with a “kip”.什麼是我前面提到的失控和重型搖曳這不僅是同一個“硤” 。 A kip is a very controlled horizontal movement done to create vertical momentum (makes sense?)阿硤是一個非常控制水平運動做創建垂直勢頭（意義？ ）
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，但我嚴格pullups及其變種的肌肉開發。
i'ma pullup purist, i do pullups, chinups, alternate grip pullups, L-pullups, kipping pullups, tabata pullups, neutral grip pullups, pullups everywhere..我拉純粹，我pullups ， chinups候補委員，抓地力pullups ， L型pullups ，基平pullups ，田pullups ，中立抓地力pullups ， pullups到處..
hope that clears whatever doubt that you had.希望清除任何懷疑你了。
LogicYuan LogicYuan // / / Feb 23, 2008 at 4:34 PM 2008年2月23日在下午4點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?如何區別拉起伏的ü把我們的頭前面的酒吧，並在後面的酒吧？ will smith did pull ups in I am Legend too…威爾史密斯沒有拉起伏的傳奇，我也...
Mun 屯門 // / / Feb 24, 2008 at 10:19 PM 2008年2月24日在下午10點19分
LogicYuan : If putting head at the back of the bar, you will work out more on your shoulders. LogicYuan ：如果把頭部後面的酒吧，您將更多的工作在您的肩上。 Yes, Will Smith did that in I Am Legend as shown in是的，威爾史密斯，那就是我圖例所示 http://munfitnessblog.com/how-to-build-body-like-will-smith/ http://munfitnessblog.com/how-to-build-body-like-will-smith/
michael // 邁克爾 / / Oct 29, 2008 at 10:51 PM 2008年10月29號在下午10時51分
what muscles do neutral grip pull ups work?什麼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點06
Is it harder for women to perform wide grip pull-ups than men?是婦女更難執行寬握仰臥起坐比男人？ If so can you explain why?如果是這樣的話你能解釋這是為什麼？