由Michael Krueger.
The chin-up or pull-up is a very intense full-body exercise. Very few people include it in their training regimen because it’s so difficult to do. I happen to be one of those people who do.
Just to be upfront, I’m talking about standard pronated, supinated, or parallel grip chin-ups. I don’t differentiate between them simply because it seems like a silly argument to me, taking up time and energy that could be used elsewhere.
I’m also not including “Kipping Pull-Ups,” which are used in Cross-fit competitions. I’m not disparaging them, but they seem to me to be more of a competitions skill than something one would use to gain strength.
So, let’s talk chin-ups.
Defined
A chin-up is a really simple movement. You grab an overhead bar and you pull yourself up until your chest touches the bar (or at least until your chin clears it) and then repeat. It requires a good amount of strength, and obviously the heavier you are the harder it’s going to be.
The primary movers in the pull-up are the back, upper chest, and biceps. It does depend somewhat on hand position as to the degree that these muscle groups are used. But really, the difference is minimal for the average person. If you are a bodybuilder it would matter more, but since your major goal is to build strength it just doesn’t matter all that much.
Aside from the previously mentioned muscle groups, many people don’t realize how core intensive the movement is. I had heard that, and it seemed to make sense, but my major real-world experience with just how much the abs are involved came after returning to training from having had hernia surgery. Just hanging from the bar was enlightening, and tensing up for the pull drove the point home.
手动放置的宽度也很重要。太狭窄了，肩膀，肘部和手腕都可以非常艰难，因为阻碍了你的运动范围。如果您定位过于宽，则难以充分招募背部肌肉。对于大多数人来说，肩宽略宽，是甜蜜的地方。您会发现您的手面临的方向也有助于确定最舒适和对您有效的。
If you choose to use a parallel grip, it can be more difficult to find a good spacing simply because you need to find two bars that are just the right distance apart. The basic rule of shoulder width still holds, and that can be difficult to find. In my experience, I’ve found that a set of rings on movable straps that I could slide into position solved that problem. I did find that chinning on the rings was more difficult than on a static bar. Not that more difficult is a bad thing, it’s just something to be aware of.
Occasionally, you will see someone doing chin-ups behind their head. They dip their head forward and try to touch the back of their neck to the bar. Contrary to what they believe, it’s not more effective and it can cause damage to your neck and shoulders. My advice on that variation is simple, “Don’t do it.”
这里有几个其他警告在做拉起。避免在手之间真正宽阔的间距。你可能已经看到了真正大型健美运动员的照片做得非常宽的下巴。他们做这些极宽的抓地力下巴的主要原因是他们不能让他们的大规模手臂在一起靠近肩宽来完成它们。如果这对你来说是一个问题，那么一定都是宽阔的。在我们其他人，坚持肩宽规则。
在做时,草vity is not your friend, so avoid dropping into the bottom position. Always maintain a controlled descent. Coming down too fast is the most common cause of injury from chin-ups. Always keep your shoulder blades pulled down and together, keep your chin up, but don’t throw your head back either. A good arch in your back will help maintain that chin-up posture and, as always, remember to breathe.
“… but I can’t do a pull-up”
The norms and averages for doing pull-ups are based on age and weight. Without going into specific age and weight norms, let’s just say that a fit man should be able to do between six and ten and a fit woman between two and six. Most men and women I have worked with couldn’t do any, and those who could often struggled to get even a couple. This is due mostly to simply being way too heavy in proportion to their strength. It’s possible that more than a few could’ve done pull-ups if they had lost weight, since their strength was quite good.
That being said, I’ve had clients, both men and women, who could perform chins well enough that I included them in their normal workout routine. I had two female clients who could do ten good pull-ups in a row. They had arm and back strength that anyone would be happy to have, and they looked great too. I’ve had a few men who I trained with chin-ups as well, but very few. Their issue was that they weighed too much, not that they weren’t strong.
如果你不能完全做引体向上,这是因为your strength rather than your weight is holding you back, you might be able to do negative chins. To do these, get a little ladder, climb up to where you can grasp the bar with it touching your chest, and step off the ladder. The idea, of course, is to struggle mightily–not to plummet to the bottom. If you can’t control the downward movement, don’t do them. If you can come slowly down a couple of times, then I would say they might be a good exercise for you. Do as many as you can, and soon you will be able to do a chin-up, and then two, and then three, and then you will be on your way.
If you can’t do a chin-up or a negative chin-up, then your next best option is to do lat pull-downs. Obviously, the best thing about pull-downs is that you can easily adjust the weight so that you can get your desired repetitions. The downside is that you need a machine to do pull-downs.
运动如何感受到两个练习之间的差异相当大。涉及的肌肉大多是一样的，尽管他们的招聘变化。获得的力量确实转移，但不是完全正确的。如果你可以在拉特拉到你的体重上五磅的地方进行进展，你应该能够进行上拉。
If you have one available, there is also the option of using an assisted pull-up/dip machine. I trained people in a corporate gym that had one of these contraptions. It had a counter weight that can be set to offset a percentage of your body weight. In theory they are a good idea, but in practice they leave a bit to be desired. The main issue is that it requires the trainee to figure out the amount of weight to counter, and that is more difficult that it seems. The other thing I found is that it is very easy, especially on a pull-up, to generate a lot of momentum on the pull and cause the counter weight to repeatedly crash at the bottom on every rep. The generated momentum also has a very negative effect on the overall strength progression. While I’m sure that some people have used these machines to their advantage, I’ve never seen it happen.
The Coolness Factor
除了构建大量的力量和肌肉之外，任何形式的下班，对您的锻炼增加了很多多功能性。与其他动作有许多可能的变化和组合（思考Chin-Up / Push-Up / Burpee重复），可以为您的培训增加各种和乐趣。他们可以在任何地方完成，在您选择的情况下，您可以找到闲逛的东西。如果你有一个愿意在公园里玩的孩子，你可以随时找到一个点敲掉几套下巴;人们一直印象深刻。
So, consider adding them to your workout not only because they work…
…but because you look cool doing them, too.
Michael Kruegeris an NSCA-certified personal trainer. He got his start in fitness training while serving in the United States Coast Guard. He works with firefighters and others in and around Madison, Wisconsin. He is available to fire departments, civic organizations, and athletic teams for training, consulting, and speaking engagements. He has published numerous articles on fitness, health, and the mind-body connection and was a featured speaker at the IAFC’s FRI 2009 Health Day in Dallas, Texas. E-mail him at MKPTLLC@gmail.
