【Function and Features】　The pull-up is a suspension strength exercise that overcomes one's own body weight. It requires students to have certain grip strength, upper body strength, and shoulder girdle strength to complete the exercise by overcoming their own body weight. It can effectively improve upper body suspension strength, shoulder girdle strength, and grip strength. The pull-up is calculated based on the number of times the action specifications are completed, with more being better, so it is a strength endurance event.

【Technical Structure】The pull-up is a pure upper-body strength exercise with simple technical requirements. The exerciser jumps up, grasps the bar with both hands in a straight arm hang, with hands as wide as the shoulders; then, they use their arms to pull themselves up, completing a rep when their chin exceeds the upper edge of the bar.

Factors Affecting Grades

(1The upper limb strength and shoulder girdle muscle strength are insufficient to overcome one's own body weight. Human grip strength is enough to suspend oneself (regardless of gender), but the duration of suspension varies greatly, which is due to a genetic trait inherited from our ancestors who lived in trees for a long time. However, to lift the body using both hands as the force point requires the strength of the upper limbs and shoulder girdle muscles. With some practice, performing a pull-up is not difficult.

(2The student's weight is excessive, which makes it even more apparent that the upper body and shoulder strength are insufficient. For such students, in addition to practicing the upper body and shoulder strength with increased efforts, it is also necessary to control their weight and implement a weight loss plan.

Practice Method

(1Students who can complete more than one pull-ups should focus on pull-ups. Practice one set with the amount they can complete as the index, and then take a short break before practicing again.1～2Once. If you can only complete one, you need to repeat it many times, to6～10It is best to do it this time.(2Move along the ladder by walking on it, with each hand moving one rung forward at a time, alternating hands. The length of one rung is one repetition, practice4～5Next.

(3The exercise for the dips with the arms fully bent and the hands holding the bar in an opposite grip, with the hands wide enough to be shoulder-width apart, places the bar below the chin. Then, the person performs a static suspension with both feet off the bench, but the chin must not hang on the bar. The longer the suspension, the better.2～4Next.(4Inverted rows require the bar to be level with the student's nipples, with both hands holding the bar at shoulder width, and the feet extended forward to push off the ground, making the arms and trunk form an angle.90°The slant hang, where a partner holds the feet, involves bending the arms to pull the chin to or over the bar, and then extending the arms to return to the starting position for one rep.30～45This is a set, practice.3～4Group.

(5Superman" - Lying Triceps Pushdown (Raising Foot Position) Students perform a triceps pushdown on a low pull-up bar in a supine position. Another student holds the student's ankle or calf, raising the foot to the horizontal position (or placing the foot on a slightly higher apparatus). Pull.25～40This is a set, practice.3～4Group.

(6Climb the pole or rope using both hands and feet, or just using your hands, depending on your strength. Climb each time.5～6Mile, practice3～4Next.(7You can do push-ups every day to train upper body strength.

The practice of pull-ups, for those who cannot yet complete them, should first strive to achieve.0Break through first, and then pursue the number of times completed.

【Practice Precautions】

(1Dips are upper-body strength and endurance exercises, which are challenging and require sustained willpower and effort.

(2Those who cannot complete one pull-up can receive assistance, that is, they can be pushed up by their companions to help them practice.

(3Students who can complete more than one task should increase the number of practice repetitions and strive to achieve a high level within a short period of time, and they should maintain this consistency.

【 Pull-ups and Height 】

 Dips have a certain effect on height growth, and the latissimus dorsi is one of the key training areas for bodybuilding enthusiasts. Its development degree is very important for bodybuilding. In other words, when the latissimus dorsi is rich and developed, the entire back looks like it presentsVFont.The training methods for the developed latissimus dorsi and trapezius, large and small rotator muscles, rhomboid muscles, infraspinatus, and other back muscles are numerous. Among them, pull-ups are a widely used and effective training method.The process of performing a pull-up is very simple. With both hands wide-grip on the bar, extend both arms, let the body hang, and relax the lower back and legs, either straight or crossed. Then, while inhaling, use the contraction force of the back muscles to flex the arms and pull yourself up, until the chin (jaw) exceeds the bar or is close to the bar behind the neck. After a brief pause, as you inhale, use the strength of the back muscles to control the slow descent back to the starting position.The action where the chin exceeds the bar is called 'the chin-up'.“Chest pull-ups”。颈后贴近横杠，也称“Reverse Pull-ups”Another kind of pull-ups involves hanging a special crossbar on the bar, holding the crossbar with both hands, and performing pull-ups. This movement is called "“Parallel Grip Pull-ups”一般来说，如果一次引体向上超过15You can try to practice by tying a weight or barbell plates to your belt or ankle. Some people prefer to wear weights around their waists, while others are used to tying them around their ankles. However, there are two things to remind you: one is to choose the appropriate weight; the other is to pay attention to safety.