Pull-ups with forearms as traction can enhance arm strength first. It is recommended to bend dumbbells with heavy hammers: hold dumbbells with both hands, fists facing each other, and bend hard, 6-8 in each group, * * 4.

Bow over the barbell and row: hold the barbell shoulder width, bend over at 45 degrees to the ground, exert strength with the whole back muscle group, pull the barbell to touch the abdomen, and hold it for 1~2 seconds, so as to get more muscle stimulation when the action is maximized. 6~ 10 for each group, and 5 groups for * *.

Pull-ups are movements that suspend and pull one's body weight, which can pull and loosen the lumbar vertebrae, correct and delay the progress of adolescent scoliosis, and are also beneficial to lumbar disc herniation and lumbar muscle strain in middle-aged and elderly people. Pull-ups are also relatively safe items, and it is not easy to cause acute injuries.

Extended data

Call to action:

1, keep your body vertical when doing actions.

2, you can't just pull your chin, you should pull it up to your chest.

3. Wide grip pull-ups can train the upper part of latissimus dorsi.

4. Biceps biceps brachii can be practiced by reverse grip pull-ups, and the narrow grip distance can strongly stimulate the biceps brachii of the arm.

Some fitness professionals tie heavy objects around their waists to do pull-ups, which is easy to cause strain on the abdomens and muscles of latissimus dorsi, biceps brachii and trapezius. Patients with scapulohumeral periarthritis do not advocate pull-ups, so as not to cause strain of shoulder tendons and rotator cuff.

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