The pull-up is a golden movement to exercise the upper limb muscle group, which can be practiced at home, and it is also one of the test items in middle school physical education class.

Long-term adherence to pull-up training can improve upper body strength, improve body coordination and stability, help you shape a good-looking inverted triangle figure, while improving the basic metabolic value, inhibit fat accumulation.

Adhere to pull-up training, can promote blood circulation, activate the shoulder and back, arm muscle group, help you improve back pain, muscle strain problems, but also improve posture, shape straight posture.

For many people, pull-up training is difficult, you may be able to easily complete 10 push-ups, but not necessarily complete a standard pull-up. So, how many pull-ups can you complete at once?

What’s the standard pull-up? Learn these action points:

1️⃣ First find an object that can be grasped, such as horizontal bar, cross bar, etc. Hold your hands firmly on the horizontal bar, lift your feet off the ground, and keep your arms and body perpendicular.

2️⃣ Take a deep breath and relax your body before you start doing pull-ups.

3️⃣ Then bend your arms and pull your body up until your chin reaches the horizontal bar position. At this point, the arm should be fully bent.

4️⃣ Hold the position. At your highest point, hold the position for a few seconds. Your body should be completely vertical with only your feet off the ground.

5️⃣ then slowly lower yourself back to the starting position. The arm should be fully extended at this point. Repeat the above movements, it is recommended to do 3-5 sets of 8-12 reps each time.

Here are a few things to keep in mind when doing pull-ups:

1. Keep your body straight and do not bend at the waist or back.

2. Do not use inertia to force, but rely on muscle strength to pull up the body.

3. When lowering your body, do not suddenly relax your arms, but lower them slowly.

4. If you can’t complete a full pull-up, try low pull-ups, or use AIDS or reduce the difficulty.