Pull-ups focus on the latissimus dorsi and biceps brachii, and also have a certain training effect on many small muscle groups around the scapula and forearm muscles. Seriously practicing this movement can make people have an inverted triangle shape.

Method 1: Buy simple equipment pull-ups, pull-ups, indoor door frame horizontal bar and multifunctional door opener horizontal bar, which can be bought online, which is very convenient. Prices range from tens of yuan to one hundred yuan. Telescopic crossbar: As the name implies, a whole crossbar is stuck in the middle of the door frame, some are fixed by screw lock, and some are fixed by unscrewing+anti-slip. The advantages of telescopic horizontal bar are: flexible installation, relatively unrestricted, and can be used on any door frame, even between two relatively high walls at home.

Hanging on the horizontal bar: As the name implies, it is hanging on the door frame, which has many environmental restrictions. Not every door can be installed (different sizes), and usually the door can't be closed when it is installed. If you take it down, it usually takes up more space. The advantage is that it can be installed quickly without damaging the door handle.

Whether it is telescopic or hanging, the only thing to pay attention to is heavy resistance and durability, because it involves your own safety!

Method 2: Since the self-made equipment can't stand up and pull up, lie down and practice your back instead!

Props required: a stick long enough, two towels, adhesive tape and eraser.

The installation steps are as follows:

1. Find a stick first. The stick should be long enough and strong enough. Remember! ! Be strong enough! For example, the sticks of mops and brushes are generally made of metal and are relatively strong.

2. Wrap two towels on each side of the stick, and then fix one side with adhesive tape and rubber band, because these two sides are used as support points, so they should not slide.

3. Find two chairs with moderate height and enough stability, and put dumbbells (other heavy objects) on the chairs to be on the safe side, so as to ensure that they will not move during training.

Method 3: Only two big towels are needed to use the door as a pull-up prop, and the door is directly used as a pull-up prop.

Usage: Fold the towel and put it above the door frame, so that it won't hurt or slip when you hold it. Fold another towel a few times and put it on the rotation of the latch. In order to prevent you from closing the door and pinching your hand during training, it is also fixed!

But it's a little more difficult, because it's not easy to hold, and it's more stable and can't be shaken. Of course, protect the door and don't break it.

Method 4: Find an alternative action. Latissimus dorsi is the main muscle group used in pull-ups If you don't want to go to the park to pull the horizontal bar, you can do supine arm flexion and extension instead.

This action is more difficult. To be on the safe side, remember not to hold the dumbbell too heavy at first, because the dumbbell will hang behind. If you hold it too heavy during training, it may cause sports injuries.

Or you can lie on the ground or on a bench, straighten your hands, slowly move the dumbbell (mineral water, other heavy objects) backwards, and then return to its original position.