Italic pull-ups

Mainly develop upper limb strength and back strength.

Practice method: The practitioner holds the low horizontal bar, puts his feet on the ground or a fixed object, and stretches his body until his arms are straight. During the exercise, the practitioner can use the force of hip thrusting to bend the elbows and pull up until the chest is close to the bar, and pause for 3 to 5 seconds before doing the next exercise. 15-20 reps per group, 3-4 groups each time.

Assisted pull-ups

Mainly develop upper limb strength and chest and back strength.

Practice method: Students work in pairs. After the practitioner holds the bar, the other person supports the practitioner's waist or legs with both hands. When the practitioner pulls up, he will support and provide appropriate assistance. . 8 to 12 reps per group, 3 to 4 groups each time.

Reverse grip pull-ups

Mainly develop upper limb strength and chest and back strength.

Practice method: The practitioner grasps the horizontal bar with his backhand, with the distance between his hands shoulder-width apart, and the body suspended in the air. Use the contraction force of the latissimus dorsi to pull the body up. When the chin exceeds the horizontal bar, pause briefly. Completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat. 8 to 12 reps per group, 3 to 4 groups each time.

Three Notes

(1) In addition to pull-up training, it is also necessary to reduce the difficulty of movements through sustained fat loss, and to reflect the training effect through reasonable nutritional supplements .

(2) Warm up before exercise, move the joints throughout the body, and relax and stretch after exercise.

(3) The training in the three days before the exam can maintain a certain intensity to keep the body in shape, but the amount should not be large. Pay attention to giving the body time to recover.