An Experimental Study On Pull-Up Strength Training Program For Middle School Students

Research purpose: This paper conducted an experimental intervention on the number of pull-up in teenagers aged12-15 years old through the pull-up three-division strength training program,to explore the effectiveness of this training program in increasing the number of pull-up,and to provide training ideas for middle school students to teach pull-up in physical education class and improve their own ability to complete pull-up.Research methods: This study adopts the literature research method combined with the experimental method.A total of50 subjects were selected and randomly divided into experimental group and control group for8 weeks of experimental intervention.The experimental group was trained to push and pull legs,while the control group did not carry out any strength training.After8 weeks,the straight arm hanging time,the number of pull-ups,upper arm circumference,grip strength,narrow grip pull down1 RM value and other indicators of the two groups were compared and analyzed.Results: All test indexes in the experimental group had significant changes before and after the experiment,among which the straight arm hanging time,grip strength,the number of pull-ups completed,upper arm circumference,and the1 RM value of narrow grip height had significant changes(P<0.05).The test indexes of the control group did not change significantly.The comparison between groups also proved that the test data of the experimental group was significantly better than that of the control group(P<0.05).This indicates that the tripartite training of push and pull leg can effectively improve the basic strength and motor ability of the subjects,and achieve a benign change in pull-up performance,which fully demonstrates the effectiveness of this strength training program.Conclusions: Push and pull leg tripartite training program Through8 weeks of training,the subjects achieved physical adaptation in strength training,significantly improved the upper arm circumference dimension,enhanced the arm grip strength,but also improved the limit weight of narrow grip pull and straight arm hanging time.These results suggest that the push and pull leg tripartite training regimen can improve the number of pull-ups completed by promoting the overall improvement of all muscle groups.This program carries out training from three perspectives: push,pull and leg.Combined with teenagers’ physical capacity,cycle training method is adopted.2-4training means are selected for each major muscle group,and3-4groups are repeated for each training means,with the intensity range between70-85%1RM.Through this training program,subjects can enjoy a wide variety of training methods,while also being able to achieve continuous progress at the appropriate intensity,resulting in improved pull-up ability.In addition,this program also has good practical feasibility and operability,can be used as an effective and even necessary training program for youth physical exercise.