Latsimus dorsi + abdominal core: L-shaped pull-up

L形引体向上

　　引体向上是一个伟大的动作!它属于一个垂直方向拉的动作!主要锻炼背部肌群及手臂肱二头肌

　　引体向上有很多变化!最常见的是通过不同握法（宽窄，正反握）来变幻角度刺激肌肉!

　　今天要介绍一个非常棒的引体向上变化式，除了一如既往的强调背部肌肉锻炼之外，对你的腹The core of the body is also a challenge!

　　L-shaped pull-ups

　　　L-shaped pull-ups

　　　Release your legs, parallel to the ground, and make your body look like an alphabet L-shaped

　　This change will help you avoid lumbar spine superext while pulling up! At the same time, strong abdominal strength is required to support the movement!

　　　Movement description

　　1. The starting position is similar to hanging legs, flexing your hips and lifting your legs straightening!

　　2. Then进行正常的引体向上!背阔肌收缩带动肱骨内收并屈肘向上拉起.每次动作尽量把横杠拉到胸口，然后保持静止两秒，挤压背阔肌!

　　3.呼气慢慢伸展背阔肌下落，过程中保持张力不要放松，直至背阔肌伸展到最长!

　　提示：

　　这是一个相比普通引体向上更难的版本，当你有一定基础的时候再来尝Try!

　　The movement may be limited because of your lack of core strength and the flexibility of your hamstrings, so you can choose to slightly bend your knees to perform the movement! As these situations improve, try to straighten your legs!

　　There is a version of feet supporting (pulls on the rack). You can also refer to it!

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