Pull-ups are a compulsory course for gymnasts and mountaineers, and also an important standard to measure the quality of personal strength. Pull-ups-movements in the middle back (latissimus dorsi) that can be practiced by hand. Pay attention to maintain the correct posture: (1) Starting posture-Hold the horizontal bar with both hands at a wide grip distance (palms forward), with your feet off the ground and your arms naturally droop and straighten. (2) Action process-Use the contraction force of latissimus dorsi to pull up the body until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. (3) Breathing method-inhale when pulling up and exhale when drooping. (4) Points for attention-Focus on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight. Although the name of pull-ups in bodybuilding is the same, the training purpose and action mode are quite different. First of all, the pull-ups in bodybuilding pursue quality rather than quantity. Of course, I didn't mean to reduce the number of times, but because you can't do high-quality pull-ups. Secondly, the movements are different. The purpose of fitness is to stimulate muscles better, not to complete movements, which are just means. Therefore, pull-ups can only be roughly divided into wide grip, narrow grip, front neck and back neck. The real standard movement still depends on your own feelings, because everyone's bone structure is different, and they feel different when training. Only through your long-term training and understanding can you find the best way to stimulate your specific parts. But one thing is the same for everyone, that is, it is very important to find the feeling of back force during training. Remember, it is not the arm that drives the arm, but the back. In order to cultivate this feeling, it is suggested to practice rowing with one hand with light weight first. There is nothing else to say, that is, the legs should be rolled up to facilitate protection and reduce borrowing. Pull-ups and preparation for practice: 1) Take off or hold the horizontal bar forehand with the help of pedals, with hands wider than shoulders. 2) Keep your body stable, bend your knees and put your feet behind your back. Training action: 3) Bend your elbow slowly and pull your body up 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: keep your body straight and stable; Your elbows and shoulders should be the only parts of your body that can move.