First, the method of force
1. Upper arm strength: If used alone, it will not be used many times, especially for students who have never practiced, have poor upper arm strength or are relatively fat. Some of them have no idea how to use force. In this way, in teaching, we should first reduce the difficulty, use the low bar to make them do oblique pull-ups, or let students hold the exerciser's legs on the low bar (the exerciser's body is in a horizontal state) to do pull-ups, or with the help of classmates (help students hold their waist slightly and let the exerciser do pull-ups with all their strength) to experience the feeling of exerting strength, and we can use dumbbell upper arm flexion and extension, pole climbing and other exercises to strengthen the strength of the upper arm.
2. Abdominal and back muscle exertion: I often do abdominal and back muscle exercises to experience the process of exertion and relaxation. If pull-ups can use the strength of abdominal and back muscles, then his times may be greatly increased. A senior coach once said, "An athlete who doesn't know how to relax will never become an excellent athlete." Obviously, relaxation is so important when doing an action! So how to use the strength of abdominal and back muscles in pull-ups? Pull-ups, upper arm biceps and other flexors exert force, and abdominal muscles are also one of the human flexors. If you can cooperate with the slight force of the upper arm (the legs are still straight) and focus on the pull-ups, its strength will multiply and it seems easier to do. Release the back muscles and relax the abdominal muscles to increase muscle strength and increase the number of pull-ups.
3. Use the breath and rebound of the bar to do pull-ups. Pay attention to the use of qi when doing every movement, such as the combination of strength in Wushu, holding your breath in shot put and weightlifting, and breathing in and out as much as possible in middle and long distance running. Pull-ups can use different breathing methods according to different strength types, which is explosive and can be done quickly by holding your breath and the rebound of horizontal bar. If you can do it 20 times, you can use 14-65444 for the first time. Another kind of endurance can be changed for 2-3 times in one breath, but it is also necessary to let go of the breath, inhale and pull up quickly, and cooperate with the rebound force of the horizontal bar; Especially in the last few times, due to the decline of arm strength, you can consciously extend your chin up to the bar surface.
Second, set goals to help poor sports backbone activities.
Pull-ups can exercise people's will quality, and setting goals can be an effective way to promote students' active exercise after class. Each student can set adaptive goals according to his own specific situation. If he can't do it once, he can strengthen the practice of upper arm strength and strive to achieve zero breakthrough in 3 days or-weeks. The general or medium grade can be increased every 2-3 days; Students who are close to full marks or full marks can ask to March to a higher level; Students with full marks in turn ask them to help poor students and let them be "little teachers", which can reach: 1. They can make their movements more perfect and exert their strength more reasonably. 2. They can help poor students complete their movements and pass the standards better. 3. It can enhance the cohesion of the class and form the spirit of unity and cooperation.
Third, the choice of training time and place.
Due to the small number of horizontal bars in each school, the training time and place should be staggered, and each person should arrange 1-2 exercises every day. Sports committee members or class cadres should be registered, and teachers should check the completion at any time. Students in the city have movable windows on their doors, holding the upper edge with their hands and doing pull-ups. If you have equipment, you can strengthen your upper arm strength and go to the countryside to practice. If you have conditions, you can practice according to the above. If you don't have conditions, you can do it on a medium-sized tree (but you must pay attention to safety and don't damage small trees). In school accommodation, you can use horizontal bars, parallel bars, basketball bars or ladders. Free choice of training time, usually extracurricular activities; Classes near the sports ground can also take advantage of the ten-minute break between classes or the evening self-study break (before evening self-study 1 hour is not suitable for strenuous exercise, so as not to affect the rest).
Fourth, the training is strict and the clothes are simple during the exam.
As a teacher, the requirements for students at different levels should be different. Under strict requirements, for students who can't do it once or have fewer times, the requirements are appropriately lowered to increase their confidence, so that students can feel that they can meet the requirements through hard work, encourage students who can pass, and motivate them to overcome leisure difficulties. For better students or students who are willing to increase the difficulty, they can increase their weight appropriately (such as sandbags, sand vests or clothes weighing 3-5 kilograms)