★★★09、引体向上（ 09, pull-up）.docVIP

★★★09、引体向上（ 09, pull-up） Pull up is the most basic method of exercising the back key, exercise trapezius, latissimus dorsi and biceps. Chinup is based on their own strength to overcome the self weight of the drape strength exercises. * * * 01, standard action initial position: hands with wide grip grip (palms forward) bar, feet, arms drooping naturally straight body. Movement: use the contractile force of the latissimus dorsi to pull the body up until the horizontal bar touches or approaches the chest. Rest for a second, so that the latissimus dorsi is completely contracted. Then gradually relax the latissimus dorsi, let the body slowly decline, until the response is completely drooping, repeat it again. Breathing: take your body up and inhale, and exhale when you fall. Pay attention to the main points: when you pull up, concentrate on the latissimus dorsi, pull your body as high as possible, and dont let your body swing when you are pulling. When falling, feet can not touch the ground. May hook in the waist, hangs the barbell piece to aggravate. * * * 02 tips First, the preparatory action 1) or jump by foot all hands grip forehand bar, a shoulder width ratio. 2) keep your body steady, bend your knees, and cross your feet behind you. Two, training action 3) bend your elbow slowly and pull your body up until the chin is above the bar. 4) stretch your arms slowly, lower your body, and return to the starting position. 5) repeat the action until you complete a set of exercises. Three, action Essentials Keep your body straight and steady; elbows and shoulders should be the only part of the body. Few people can do many times chinning. It is recommended that you do almost all your efforts when you are in the first group, whether it is three or four. Then, do two more groups, each doing his best, how much you can do and how much you can do. The next fitness do horizontal bar pull-up, each trying to do one or two, or do a pull-up The two group, until you can do a number of