Back can be practiced with biceps brachii, pull-ups can be held backwards, and push-ups can be practiced with triceps brachii. The specific operation steps are as follows:

First, the reverse grip pull-ups

1, hands shoulder width apart, naturally hold the horizontal bar.

2. Relax.

3. Tighten your muscles and move your body upward.

4. Pause for 2 seconds when the chin is higher than the horizontal bar, so that the muscles can fully release energy.

5, naturally fall back, the speed should be slow, and finally don't completely relax your strength, so as not to strain your arm.

Second, push-ups

1, hands shoulder width apart, fingers open on the ground.

2. The trunk and legs extend in a straight line.

The arm is perpendicular to the ground at an angle of 90 degrees.

4. Run down naturally, bend your elbows and stop your chest close to the ground.

5. Exhale when running down and inhale when running up.