Key exercise parts: trapezius, latissimus dorsi and biceps brachii.

Standard posture:

Starting position: Hold the horizontal bar with both hands, with the grip distance wide (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally droop and straighten.

Action process: use the contraction force of latissimus dorsi to pull up the body, pause for one second when the chin exceeds the horizontal bar, and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. You can bend the knee joint and cross the two calves backwards, so that your body leans back slightly and you can exercise your back muscles better.

Breathing method: inhale when the body is pulled up and exhale when it is drooping.

Key points: When doing pull-ups, focus on latissimus dorsi, try to pull your body up as high as possible, and don't let your body swing. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.

Second, pull down the front neck.

Key exercise parts: deltoid toe, trapezius muscle, upper back and upper arm muscles.

Standard posture:

1. Sit on the fixed seat of the back-pull exercise machine and hold the handles at both ends of the upper bar with both hands.

2. Inhale, pull down the bar vertically from the top of your head to your chest, and pause for 2-3 seconds. Then exhale and slowly recover along the original path. Do it repeatedly.

Precautions: Pay attention to the balance of the strength of both arms when completing the action to prevent sudden pulling or uncontrolled sudden reduction. Hold the handle with a wide grip. You can also pull it down at the back of your neck to practice.