Edited by Dr. Umberto Miletto
" first part
Mistakes not to be made (which are the same as the supinated version):
do not go up enough with the chest: it results in less involvement of the back
do not push the elbow back: it results in less involvement of the back
do not adduce the shoulder blades and shoulders: it results in less involvement of the back
cifottizare the back: lack of strength of the back, you want to favor the lever, intervention of the pectoral
do not extend the arms in the return of the movement: fear of not going back up, the lower part is the moment of greatest mechanical disadvantage
throw oneself up with the legs: the legs are not needed, they must be stationary and are not involved in the specific gesture
crossing the legs: crossing only serves to create an asymmetrical posture, in fact the pelvis rotates in the direction of the leg that is placed in front, creating compensation and muscle imbalances in the long run
Below you can see videos on how to do the pull-ups correctly. I assure you that doing 10 pull-ups is not as simple as it sounds!
Pull-ups with a reverse or supinated grip
Watch the video
- Watch the video on youtube
Pull-ups taken prone
Watch the video
- Watch the video on youtube
"Watch the videos with thirteen variations of pull-ups"
If you try to perform them you will find that the supinated grip pull-ups are simpler and how the prone grip ones require greater concentration on technique and greater strength. It is not impossible to touch the bar with the chest in the prone grip ones, you just have to learn the correct technique and have a good level of strength in the back muscles. On the other hand, if you manage to bring the bar of the lat machine to touch your chest, I don't see what the difficulties may be, if not those of raising your strength levels.
Now it's your turn to make ten! Good workout!
