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Back training pull up illustration

pull up, sometimes referred to as pull-up, refers to the vertical hanging exercise that relies on one's own strength to overcome one's own weight and do work upward. It is a multi joint compound action exercise. It is a better method to exercise the upper limbs. It is the most involved muscle and the most complex exercise mode among all the exercise methods to develop back skeletal muscle strength and muscle endurance It is the most effective way to develop the muscle strength and muscle endurance of back skeletal muscle.

jump up and grab the horizontal bar, relax your lower body, bend and cross your legs, grab the horizontal bar with both hands and pull up.

Back training pull up illustration

when inhaling, bend your arm and pull it up. When pulling it to the highest point, pause for 2-3 seconds (pay attention to as high as possible to exercise latissimus dorsi muscle to the greatest extent); As you exhale, slowly lower your body, relax your latissimus dorsi and repeat (note that you should hang for a while when completing a group).

Back training pull up illustration

if you can't do this, ask a coach for help to avoid strain.

Back training pull up illustration

after training, if each group can complete 10 or more by itself, you can appropriately increase the difficulty and hang heavy objects on your waist or legs.

Back training pull up illustration
Back training pull up illustration

if the illustration is not clear, you can go to the video player to search for a pull-up view.

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