There are 4 freshmen, 5 sophomores, 6 sophomores, 7 sophomores, 8 sophomores, 9 sophomores, 1 sophomores 10, 3/4 sophomores1. Six recruits passed, 1 1 passed the next company.

Pull-ups training methods:

1. Improve grip strength

When doing pull-ups, you can only hold the horizontal bar with your hands, your whole body is suspended and your feet are not supported. If your hands are not strong enough, your fingers will slip easily, and soon you will slip and the whole person will fall. To complete the pull-ups, the first step is to improve the grip strength.

Operation method: After holding the horizontal bar with both hands, both arms should be straight and legs should be straight together. At this time, the whole person is in a straight state and remains motionless until he is exhausted.

Note: Don't shake your body too much. It is best to train with empty grip, so that the grip strength can be improved faster.

Step 2 find the feeling of back force

When doing pull-ups, many people rely entirely on the strength of their arms to pull their bodies, so that their arms are easily exhausted in advance, they cannot exercise their back muscles, and the training effect will be poor.

Pull-ups are compound movements, which mainly rely on the strength of the upper back and latissimus dorsi to drive the body upward, and the arm muscles belong to the auxiliary synergistic muscle group. When pull-ups, you need to activate the middle and lower parts of trapezius muscle first.

Operation method: after holding the horizontal bar with both hands, the arms on both sides are straight, the shoulder blades sink actively, then relax and return, and so on.

Note: In fact, you are tightening your back downward, so that you can practice the latissimus dorsi in the middle.

3. Auxiliary equipment training

The standard pull-ups must be at least over the horizontal bar, and many people can only do half-way movements. In fact, this is still a lack of latissimus dorsi strength. If you simply train the high-level pull-down, the effect is still not ideal, because the two movements are essentially different. There are usually pull-ups in the gym that can help you pull higher, even if you are heavy.

Operation method: Hold the handles on both sides with both hands, kneel on the cushion with your legs, sink your shoulder blades, pull your body up to a high position, and then put it down to repeat the action.

Note: Don't move too fast, pay attention to the peak contraction of latissimus dorsi, find out the feeling of exerting force, and strengthen memory repeatedly.