Pull-ups mainly rely on the strength of latissimus dorsi, and biceps brachii will also participate. This is a very difficult movement in bodybuilding, and many people can't do it at all.
The initial exercises include straight arm hanging, bent arm hanging, low bar oblique pull-ups, hanging pendulum, low bar supine pull-ups (one leg lifting), various push-ups and bent arm pull-ups. If you can do 50 push-ups at a time, you have a good chance of getting full marks. There are two ways to improve later. One is to find someone to do it for you and hold it when you have no strength. With less and less effort, candidates will do more and more. The second is to do heavy hammer pull-down in the gym. This action is the same as pull-ups, except that you use fitness equipment to adjust the required weight. Add a little weight, and the number of pull-ups you do will increase a little.
Standard pull-ups require a wide grip between hands, a straight body and a straight chest, and try to avoid biceps exertion. Candidates can practice narrow grip pull-ups first. It is estimated that after a month or two, they can do 8 to 10 at a time, and then try this wide grip. When candidates have a certain strength foundation, they can swing when they pull up.
Candidates can practice every other day, and choose three or four exercises according to their own strength, each with about three groups.
The main exercise mode of latissimus dorsi is rowing. Keep standing, bend your upper body forward and parallel to the ground, hold the dumbbell with your hands drooping, inhale, pull the bell back to the front of your leg, reach the front of your lower abdomen along the front of your leg, pause, exhale and slowly put it down. During the process, keep your upper body forward and don't move. A rowing boat in the gym will do.
Candidates can also do wide grip pull-ups on the horizontal bar, hold the bar forward with both palms, hang their bodies, and bend their arms to pull-ups
Each action can be done in 3 to 4 groups, and each group can do 8 to 12. If you can't do 8, it means that the load is too heavy and you need to lose weight. If you can easily complete 12, you should increase the burden. Otherwise, the effect is not great. This kind of exercise should be gradual, gradually increase the number of times and groups, and persist for a long time until the end of the exam. It would be better if you can keep exercising after you get into the habit. There will be a physical education exam in high school. Our purpose is not only to take exams, but also to form the habit of keeping exercising and lay the foundation for a lifetime of health.