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.

Pull-ups and muscle training: Pull-ups can exercise the back and biceps brachii. Do 3 to 5 groups, about 10, and rest between each group 1 minute.