The standard practice of pull-ups is: hold the bar forward with the palms of both hands, slightly wider than the shoulders, and stretch the back to hang on the horizontal bar;
The contraction of latissimus dorsi drives the body to rise. When the chin exceeds the horizontal bar, pause for a while, hold out your chest, tighten your shoulder blades backwards, and then control your body to slowly descend before moving on to the next movement. During exercise, you can bend the knee joint and cross the two calves backwards, so that your body leans back slightly and you can better exercise your back muscles. Generally, 3-5 groups are trained at a time, each group is 8- 12 times, and the rest between groups is about 1 minute.
Generally, when gymnasts do exercises, they often move too fast, which leads to body shaking, which not only reduces the training effect, but also easily strains the small back muscles. How to avoid this mistake? Focus on your back muscles and always control your movements at a constant speed. Don't suddenly pull up your body, don't suddenly let your body fall freely, and don't do unnecessary actions such as kicking and twisting.
In addition, proper adjustment of grip distance and grip position can achieve different effects: the narrower the grip distance, the better the exercise effect on the middle back; The wider the grip distance, the more helpful it is to increase the back width; Narrow grip and anti-wrist can make biceps brachii more involved in exerting force.
For beginners, the strength may be insufficient, so you can temporarily use the horizontal bar crane instead, or do half-way pull-ups, and then adopt the standard practice after the strength increases.