Hold the horizontal bar, the grip distance is wide (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally droop and straighten. Pull up the body with the contraction force of latissimus dorsi, and pause for a second when the chin exceeds the horizontal bar, so that the latissimus dorsi can completely contract. 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.

When 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.

Extended data:

Horizontal bar practice method

I. Pull-ups

Use a horizontal bar not lower than thigh height, hold the horizontal bar straight, and keep your hands shoulder-width apart. Lie on your back with your legs together and your heels on the ground. Two arms perpendicular to the ground, two arms slightly bent. Use the contraction force of latissimus dorsi and biceps brachii to bend the elbow and pull up until the bar is close to the chest, pause, straighten your arms and slowly fall back.

Second, the upturned anti-grip pull-ups are upward (italics support the anti-grip pull-ups upward)

Stand behind a waist-high horizontal bar, hold the horizontal bar backwards, palms slightly wider than shoulders, arms parallel, elbows bent and elbows down. Feet together, gradually forward, so that the body center of gravity drops, until the whole body from the shoulder joint, waist, knee joint to ankle joint in a straight line, and with the ground at an angle of about 45 degrees, chest below the horizontal bar.

Third, the vertically inclined body is pulled up.

Use the horizontal bar at hip height. Lie on your back under the bar with your hands shoulder-width. Hold the bar and let your body hang. Keep the upper body and legs in a straight line and keep the trunk tight. The latissimus dorsi and biceps brachii contract, pulling the body towards the bar and turning right at the same time, so that the left shoulder is as close as possible to the bar. Stay at the vertex for a while and then recover.

Baidu Encyclopedia: Pull-ups