Prepare for action:

1) Jump up or hold the horizontal bar with forehand, with hands wider than shoulders. 2) Keep your body stable, bend your knees and put your feet behind your back.

Training actions:

3) Bend your elbow slowly and pull your body upward until your chin exceeds the bar. 4) Slowly straighten your arms, lower your body and return to the starting position. 5) Repeat the above actions until a set of exercises is completed.

Action essentials:

1, keep your body straight and stable; Your elbows and shoulders should be the only parts of your body that can move.

2. Few people can do many pull-ups. I suggest you do your best in the first group, whether it's three or four. Then, do two more groups, and each group does what it can and does what it can. The next time you do pull-ups on the horizontal bar, try to do one or two more in each group, or one or two more until you can do several groups and do six times in each group.

The wider your hands are, the more your exercise will focus on your back muscles. On the contrary, the narrower your hand is, the more important this exercise is to your biceps.

Note: the movements should be standardized and the thoughts should be concentrated. When doing pull-ups, imagine that the upper lateral end of latissimus dorsi is pulled to the waist until the chest touches the bar, and you can't pull up any more. Stop for 3-5 seconds, so that all the muscles in your back are completely tightened, as if the whole body's blood is rushing to this part. Only in this way can we really get the breadth and depth of stimulation needed to practice latissimus dorsi, so as to effectively develop latissimus dorsi.