引体向上
学习如何正确执行引体向上。观看4K视频，了解目标肌肉，按照分步说明进行练习。
4K
引体向上 是一项 无器械 练习，主要锻炼 背阔肌, 并辅助激活 肱二头肌. MET值为 5.5, 这意味着一个70公斤的人在30分钟内大约消耗193卡路里.
如何做引体向上
How to perform this exercise correctly
1 - Grab the pull-up bar with your arms nearly extended at the width recommended by your coach using a pronated grip (palms facing down).
2 - Slightly arch your back and push your chest out.
Nice, you're in the starting position
3 - Now, keeping this position, breathe out and pull yourself up until your chest reaches bar height.
4 - Lower yourself while controlling the movement to return to the starting position.
Feel free to rewatch the video to fully understand the movement.
1 - Grab the pull-up bar with your arms nearly extended at the width recommended by your coach using a pronated grip (palms facing down).
2 - Slightly arch your back and push your chest out.
Nice, you're in the starting position
3 - Now, keeping this position, breathe out and pull yourself up until your chest reaches bar height.
4 - Lower yourself while controlling the movement to return to the starting position.
Feel free to rewatch the video to fully understand the movement.
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免费试用肌肉与器械
引体向上消耗的卡路里
卡路里计算器
MET 5.5 预计消耗
190 kcal
kcal = MET × 体重 (kg) × 时间 (小时)
概览：引体向上
- 类型
- 无器械 练习
- 主要肌肉
- 背阔肌
- 辅助肌肉
- 肱二头肌
- MET值
- 5.5
- 卡路里（30分钟，70公斤）
- ≈ 193 cal
- 视频质量
- 4K，含男女示范
常见问题：引体向上
替代练习
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