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If you want to learn pull-ups, you have to have a pull-up bar, some anti-slip powder and a pedal. Anti-slip powder is very important, because pull-ups have certain requirements for grip strength. Pedals are also important. The pull-ups in the gym are relatively high, which is very helpful for short people.

Step 2 set up

Rub some anti-slip powder on your hands first, and then put a pedal on the pull-up bar. You can jump up and grab the horizontal bar without using the pedal, but it is very laborious to find the accurate grip distance after jumping up. And if you jump too hard, your body is still swaying until your body stops, which wastes a lot of energy.

3. Grasping distance

Pull-ups can be divided into three types: narrow grip, grip distance and shoulder width. Middle grip, grip distance 65438+ 0-2 punches wider than the shoulder; Wide grip, grip distance is wider than shoulder > two punches.

Step 4 pull

After finding the right grip, lift your calf and let yourself hang in the air. Many people will immediately think of bending their elbows and pulling up after finishing this action, but this is wrong, because only the biceps brachii is used, and the latissimus dorsi is not used.

Step 5 decline

After you pull it up, you have to drop it. However, many people fall so fast that after 4-6 hours, their bodies begin to sway and more and more people use their lower body and core strength to pull themselves up.