Kokkutõmbele

Kokkutõmbele, often translated as "pull-ups" or "chin-ups" in English, is a fundamental bodyweight exercise that targets the upper body musculature. It is a compound movement, meaning it engages multiple joints and muscle groups simultaneously. The primary muscles worked during a kokkutõmbele are the latissimus dorsi (lats), the biceps brachii, and various muscles of the back and shoulders, including the rhomboids and trapezius.

The exercise is performed by hanging from a horizontal bar with an overhand grip (palms facing away) for a pull-up, or an underhand grip (palms facing towards you) for a chin-up. The individual then pulls their body upwards until their chin is level with the bar, or their chest touches the bar, depending on the variation and goal. The movement is then reversed in a controlled manner until the arms are fully extended.

Variations exist to modify difficulty and target different muscle groups. For instance, a wider grip emphasizes the lats more, while a narrower grip can increase the involvement of the biceps. Adding weight or using resistance bands can also alter the challenge. Kokkutõmbe are a common exercise in calisthenics, gymnastics, and strength training programs due to their effectiveness in building upper body strength and muscular endurance. Proper form is crucial to prevent injury and maximize benefits.