A soldier can't pull up the horizontal bar for half a year.

1, pull-ups Pull-ups are the basic way of communication, but you should pay attention to the intensity and frequency of exercise, don't be greedy, and take a rest every time you finish 1 ~ 2, otherwise you will easily strain your muscles. Generally, 6 ~ 10 times is appropriate.

2. The flat ladder moves on the flat ladder, and each time the hand moves forward, the hand moves alternately. This action is an exercise method to test arm strength. It requires exercisers to have very strong arm strength. After doing several exercises, he should have a proper rest and massage his arms to avoid muscle soreness and strain.

3. Hanging posture. The arm-bending-hanging exerciser first stands on the stool, bends his arms backwards and holds the bar with his hands shoulder width so that the bar is under his chin, and then leaves the stool with his feet in a static hard hanging posture, but his chin is not allowed to hang on the bar. This action is difficult, which tests the arm strength and wrist strength of the practitioner as well as endurance. During the process, it is necessary to adjust the breathing evenly and not stop it in time to avoid contusion.

4, oblique pull-ups. Hold the pole with both hands shoulder-width, and push your feet forward, so that your arms and torso hang at an angle of 90 degrees. Your partner will hold down your feet, bend your arms and pull up, let your chin touch or exceed the bar, and then stretch your arms back again. This action has elements of mutual cooperation, which requires tacit operation with partners, moderate rest and strong contact.

5, supine boom flexion and extension, students do supine posture on the low horizontal bar, partners hold the ankle or calf, and lift the feet of the practitioner to a horizontal position. This action needs a higher level of cooperation to test the strength. Moderate hydration in practice. To avoid dehydration.

6. According to personal strength, choose a climbing pole or rope with both hands or hands, climb 5-6 meters each time and practice 3-4 times.