1 Pull-up on the door 1. First, open the door half-open, and spread a towel, T-shirt or cloth on the upper edge of the door. If this is not enough to stop the door from swinging, put some wedges, towels and other items under the door or above the hinge.

2. Then, stand facing the door, hold the upper edge of the door shoulder-width with both hands, bend your legs, and leave your feet off the ground so that your body is suspended in the air.

3. Then, pull up until your chin exceeds the upper edge of the door. Finally, slowly lower your body until your arms are completely straight, and really feel the stretching of your arms and back at the lowest point of the movement.

The advantage of pull-ups on the door is that you can't shake or kick to borrow money. In addition, the slight friction between the thigh and the door increases the resistance, which makes this exercise more difficult than ordinary pull-ups.

2 Trunk pull-ups Find a branch that is thick enough to bear your own weight but can't be grasped, hold it with both hands, and then pull yourself up until your chest touches the branch.

Change hands after each group, and then do the next group.

In this way, you will get a good exercise by keeping your biceps and forearms on your side.

3. Ladder pull-ups need simple stairs with only horizontal plane and no vertical plane;

When doing pull-ups with the help of simple stairs, stand under the stairs;

Find a step high enough to keep your feet off the ground. If the highest step is not high enough, you can also bend your knees and lift your calves back to keep your feet off the ground.

Then pull yourself up until your chest can touch the step you are holding.

4 towel pull-ups 1, choose two towels and tie a knot at one end of the towel;

2. Hang the tied towel on the door;

3. When closing the door, stick the towel behind the door to avoid sliding;

4. Finish and start the pull-ups.