What are the criteria for pull ups? Pull up standards for junior high school physical education exam

perfect marks. 2. According to the "National Student Physical Health Standards", pull-ups.

The standard of movement is to hold the horizontal bar.

Pull-up up to chin over the bar surface is considered to be completed once, and the torso must not have any additional movements such as vibration during the pull-up.

3. The usual training scoring criteria are: full score, 13 boys in the first year of junior high school, 14 boys in the second year of junior high school, and 15 boys in the third year of junior high school; To pass, 4 boys should be made in the first year of junior high school, increasing by grade. In the high school entrance examination, boys can choose one of the two pull-ups and solid balls, and the high school entrance examination has lower requirements for pull-ups, and 10 is a full score.

This one is mainly that you haven't found the feeling of your pull-ups yet.

First of all, you have to play the bar from time to time, hang it on the bar for a while when you practice, and then come down when you are exhausted.

Secondly, newbies can start with the swing wave first.

Hands clenched.

Then swing the waist back and forth, and the amplitude can be larger.

By the inertia of the swing, go up.

This requires practice, and it can be mastered in a month.

Much better than deadlifts.

However, the effect of the exercise is not obvious.

Maybe you can put twenty of them, but deadlift. None of the three can be pulled.

So this can only cope with the assessment.

If you want to deadlift, you can try to pull it to the normal first, and then hold it until you are exhausted.

Practice several times each time.

And then when you get used to it, try to kick your legs and borrow strength.

Then it's a matter of straightening your legs and pulling them up.

This process takes time to practice.

How to do pull-ups is considered standard.

The junior high school physical education test standards are formulated by various places on the "National Student Physical Health Standards", and the specific situation needs to be asked by the local education authorities

The 5-point standard for boys' events is: 3 minutes and 34 seconds in 1000 meters, 10 pull-ups, 10 meters in front of a solid ball (2 kg), standing long jump, and 5 basketball shots.

The 5-point standard for the girls' event is: 3 minutes and 20 seconds in the 800 meters, 36 sit-ups in 1 minute, solid ball (2 kg) meters thrown forward, standing long jump meters, and 5 silver baskets in basketball.

10 pull-ups in the high school entrance examination are full marks. According to the "National Student Physical Health Standards", the scoring standard for pull-ups in the high school entrance examination: 10 is a full score.

After hearing the number, the candidate walked to the bar and jumped up, holding the bar with both hands, and the two hands were about shoulder-width apart into a straight arm hanging. After the body is at rest, start doing the first pull-up movement; Bend the arm upward pull-up to the chin over the upper edge of the bar, and restore the straight arm suspension for one completion; If the action does not meet this specification, the number of times will not be counted.

Flexible practice of upper limb strength 1, the most effective and most convenient is to do push-ups, at home with scattered time to do it every day, if you can insist on doing it every day, insist on a month, there will be a significant improvement. 2. Use the fitness equipment in the community, hang more horizontal bars, and do your best to pull it up. 3. Repeatedly bend and stretch your arms on the parallel bars, support your arms and then press them down, and support them repeatedly.

4. There are ladders in schools and many communities, and you can practice by climbing ladders. 5. Practice dumbbells. This method is relatively weak, and the strength of the dumbbell is relatively small, but it helps to enhance the strength and coordination of the blind arms.

6. The simplest limb draft, do more work for your parents, help your mother carry things, and transport Chinese cabbage, which can make your upper limbs more powerful.

The number of junior high school pull-ups qualified is as follows: 4 in the first year of junior high school, 5 in the second year of junior high school, and 6 in the third year of junior high school.

According to the National Student Physical Health Standards, the individual scoring table for male pull-ups stipulates that the passing line is: 4 in the first year of junior high school, 5 in the second year of junior high school, and 6 in the third year of junior high school. 7 in the first year of high school, 8 in the second year of high school, and 9 in the third year of high school.

There are 10 freshmen and sophomores and 11 juniors and seniors. At each age, our physical fitness is different, so the passing standard for boys' pull-ups is determined according to physical fitness.

Pull-ups, sometimes referred to as pull-ups, refer to the hanging exercises that rely on one's own strength to overcome one's own body weight and do upward work. It mainly tests the development level of upper limb muscle strength, as well as arm strength and waist and abdominal strength, and requires the joint participation of many back skeletal muscles and upper limb skeletal muscles in the process of completing a complete pull-up.

Pull-ups are a comprehensive embodiment of the beauty and strength of the human arm grip strength, upper limb strength, back strength and waist abdominal muscle strength, this action exercise has a very key role in improving the upper limb hanging strength, grip strength and is the basis of horizontal bar curl body and other bar movements.

Pull-up movements:

Static pull-ups should be held with both hands at a wide grip distance, slightly wider than the shoulders, feet off the ground, and arms naturally hanging down and straight. Use the contraction force of the latissimus dorsi muscle to pull the body up, pause briefly when the chin crosses the horizontal bar, and hold still for a second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and let the body slowly descend until it is fully sagging.

When pulling up, focus on the latissimus dorsi muscle, pull the body as high as possible, and don't let the body swing. Keep your feet out of touch with the ground when sagging. It can be weighted by hooking a barbell plate on the waist.

Pull pull-up to hold the bar with both hands, hang the body in the air, swing the body, use the force of the swing body to stop, pull the bar up with both hands, the chin is higher than the bar, the arms are slowly bent when the bar is lowered, the body is slowly restored to the starting state, and then the knees are bent, and then the next action is completed by force.

1. Step on the stool to do pull-ups, at this time, you should still pay attention not to use your legs to force your body up (your feet can leave the cushion, or you can leave the cushion without respect), but you should still focus on the back muscles (latissimus dorsi, teres major, etc.) to drive the body upward. Bright grip.

2. If the strength is stronger, but it can't be completely made into pull-ups, you can hang the elastic band on the bar, and then step on the elastic band, relying on the elastic force to assist in completing the action. Do it in groups, 5 to 8 in each group, paying attention to the quality of each movement completed, paying attention to the feeling of force in the back muscles, rather than pulling the body up with arm strength. (Although the biceps are also involved in the force when pulling ups).

3. Perform complete pull-up training. The transition from elastic bands or stool assists to completely unassisted pull-ups doesn't happen all of a sudden, it's a transition. For example, after the strength crescenade, in a total of 6 sets of pull-up training on a certain day, first perform 2 sets of complete unassisted pull-ups, and then use elastic bands to assist the training of the complete follow-up group after the strength decay bucket core.

If you increase your strength gradually until you can complete all the sets of unassisted pull-ups without assistance at all.