라이브러리로시작 
끝 
운동 라이브러리
Gironda Sternum Chin
A chin-up variation that arches the torso back so the sternum touches the bar, hitting lats and mid-back through a longer pull.
등맨몸Vertical pull
주동근
광배근
협응근
능형근승모근 (중부)상완이두근
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar with a supinated, shoulder-width grip.
- 02Hang at full arm extension.
- 03Set the shoulder blades down and back.
- 04Lean the head back before starting the pull.
수행
- 01Pull up while arching and leaning the torso backward.
- 02Drive the chest toward the bar as you rise.
- 03Finish with the sternum touching or near the bar.
- 04Lower under control while gradually straightening the body.
체크포인트
- -The torso ends up nearly parallel to the floor at the top.
- -The sternum, not the chin, meets the bar.
- -Shoulder blades stay pulled down and together at the finish.
- -The descent takes at least two seconds.
흔한 실수
- -Performing a normal chin-up without the backward lean.
- -Kipping or swinging the legs to reach the bar.
- -Craning the chin over instead of arching the chest up.
- -Losing the arch and rounding at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 4 to 8 strict reps.
- -Master strict chin-ups first; this variation demands more pulling strength.
- -Progress by touching the bar lower on the torso over time.