Exercise method for upward body movement

I believe many people know how to do the push-up exercise, but many people cannot meet the standard of whether they can do it or not. Therefore, a standard exercise method is required to achieve the effect of exercise. The method for pull-ups is to practice according to your maximum amount, and then practice repeatedly. There are methods such as ladder transfers and incline pull-ups. We can learn these methods.

How to do pull-ups

Anyone who can complete more than one should focus on practicing pull-ups. Practice once according to the maximum amount you can complete, then rest for a while and then practice 1 to 2 more times. If you can only complete one, you need to do it repeatedly, 6 to 10 times is appropriate.

Ladder transfer: Do transfers on a ladder, moving your hands forward one horizontal bar each time, alternating between the two hands. Move one horizontal ladder length once, and practice 4 to 5 times.

Bent-arm hang: The practitioner stands on a stool, fully bends his arms and holds the horizontal bar backwards, with his hands shoulder-width apart and the bar under the chin. Then he lifts his feet off the stool and assumes a static and forceful hanging posture, but the chin must not hang on the bar. The longer the hang time, the better. Practice 2 to 4 times.

Incline pull-ups: The bar surface should be level with the practitioner's nipples. The practitioner should hold the bar with both hands at shoulder width, stretch the feet forward and push the ground, so that the arms and torso are suspended at an angle of 90 degrees. A partner should hold down the feet and do pull-ups until the chin touches or exceeds the bar, then stretch the arms to recover to one time. Do 30 to 45 times in a set, and practice 3 to 4 sets.

Supine hanging arm flexion and extension: Do the supine hanging position on a low horizontal bar, and another student holds the practitioner's ankles or calves and lifts the practitioner's feet to a horizontal position (the practitioner's feet can also be placed on a slightly higher device). Do 25 to 40 pulls as a set, and practice 3 to 4 sets.

You can do push-ups every day to train your upper body strength.

Things to note when doing pull-ups

1. Pull-ups are an upper limb strength and endurance event. The exercise is somewhat difficult and also requires persistent willpower and effort.

2. Students who cannot complete any pull-ups can be helped by having their teammates support their waists and push them upwards to help them practice.

3. Students who can complete more than one task should increase the number of repetitions, strive to reach a higher level in a short period of time, and persist in doing so.

4. When doing pull-ups, remember to apply anti-slip powder on your hands to improve your ability to grip the bar.

5. Pull-ups are an upper limb strength and endurance event. The exercise is somewhat difficult and also requires persistent willpower and effort. Students who cannot complete any pull-ups can be helped by having their teammates support their waists and push them upwards to help them practice.