Backhand pull-ups: palms facing yourself. Biceps biceps exert greater strength. Less difficult postures must be kept standard: a group of 6- 10 makes four groups! Pull-ups with a rest of 35 seconds in each group have always been a classic movement with bare hands on the back, which is of great significance to the development of back muscle sculpture and arm lines, but the greatest significance of pull-ups is not only that, it is also a classic representative of the basic movement mode of human upper limbs, which can help us better integrate upper limb strength. It is suggested that 5 groups should be given each time, with a price of 10.

With the increase of times, back pain mainly exercises biceps and back muscles, and the body droops, the arms straighten and the core tightens. The contraction force of latissimus dorsi pulls up the body. When the chin exceeds the horizontal bar, pause for one second to make the latissimus dorsi contract completely. Stretch the latissimus dorsi gradually, and slowly control the tension until it droops completely, and repeat it (when the centrifugal stretching stage of the muscle stimulates the muscle more than the centripetal contraction, the centrifugal stretching stage of the muscle will make your training more effective). Pull-ups are a good action to exercise back muscles. Pull-ups have a good effect on both general fitness and professional fitness.

But really not many people can complete the standard pull-ups of 10. So when you start exercising, you don't have to care about how many questions you can do, but consider how many questions you can do. When you can easily complete 10 or 12, this is the number of groups you should consider every day. Generally speaking, the exercise mode based on one's own weight usually needs to be exhausted by each group, such as push-ups and sit-ups. Within the scope of one's own ability, each group should try to complete 3~4 groups of exercises at a time.

When the pull-ups above 10 can be standardized, you can consider adjusting the grip distance between your hands, the position after the pull-ups, the stay time and so on. , increase the difficulty of exercise, improve the exercise effect, and at the same time achieve the exercise effect of different muscle parts of the back. Generally speaking, when doing pull-ups in the opposite direction, the upper arm exerts more force, which is relatively easy to do; Wide grip distance can increase the width of latissimus dorsi, and picking grip distance can increase the thickness of latissimus dorsi; After getting up, the crossbar is in front of your head, which can stimulate the lower edge of latissimus dorsi. After getting up, the crossbar is behind the head, and the middle back is more exciting.