Door Frame Pull Up Bar

More and more people are now joining the ranks of fitness. Many people have changed the fitness place from the gym to their own home, which is not only convenient, but also can exercise at any time. This is very suitable for the current office workers, and the time is better planned. Below I will briefly talk about one of the home fitness equipment, the correct practice method and precautions for door frame pull up bar.

The correct practice of door frame pull up bar at home is as follows:

Initial action: Grasp the door frame pull up bar with both hands, palms out (that is, palms facing the outside of the body). When the body is suspended, the knee joints remain slightly bent, and the ankle joints cross each other. Keep your head centered and in line with your spine. Keep your hands shoulder-width apart.

Action requirements: Pull the body vertically upward until the upper part of the chest and the door frame pull up bar remain on the same horizontal line. This is the end action of the concentric training phase of this exercise. Then, fully extend the time joints, allowing the body to move down and return to the initial state (this is the end of the eccentric training phase).

Movement Path: Keep the body moving vertically upwards. As you move upwards, lean your upper body back slightly so that your lower jaw goes over the door frame pull up bar smoothly.

Fixed Action: Tighten the shoulder blades. .Keep the body's center of gravity stable to avoid twisting of the body.

Precautions of doing exercises on door frame pull up bar:

• Arms are fully extended.

• When the movement is initiated, the scapulae are kept close to each other (adducted) and sinking.

• Twists, jerks, chin lifts, or overstretching of the shoot joint.

The above is an introduction to home training methods and precautions. We hope that everyone should avoid sports injuries while exercising, and keep the above precautions in mind.