How do you exercise to pull 10 pull ups in a month?

At the beginning, do 2 sets of 12 sets, rest for about 50 seconds between sets, and do 12 sets.

To put it simply, it is to do 12 sets in 12 minutes, for a total of 24. After you can easily complete it, change it to 3 per set, rest for about 45 seconds between sets, and do 8 sets. Complete 8 sets in 8 minutes, for a total of 24.

The next step is to do 6 sets of 4 in each set, with a break of about 40 seconds between sets. 6 sets were completed in 6 minutes, and the total was still 24. Then there are 6 in each set, rest for about 30 seconds between sets, and do 4 sets.

Complete 4 sets in 4 minutes, for a total of 24.

By the time this workout can be done easily, you should have no problem doing 10 in one sitting. If you want to continue to increase, then increase it to 8 per set, rest for about 20 seconds between sets, and do three sets in 3 minutes.

The specific training plan can be practiced every other day. If you want to grow faster, you can try to practice every Monday, Wednesday and Friday, once in the morning, once in the afternoon, and rest on Tuesdays, Thursdays and Saturdays - this schedule is contrary to the normal training principle, but I use it very well myself, you can try it.

Hang it on the horizontal bar first to strengthen your forearms.

Don't use explosive force when you're up, don't use force, only the arm is exerting force.

The grip distance can be narrower.

Stick to the boom bar for 5 to 10 minutes a day, and do 40 push-ups every night, and the effect is getting better.

I didn't play push-ups in a group of 20 4 sets.

It will work soon.

Stick to a week-long push-up, combined with a resting support. People who can do 5 forehand pull-ups can generally do push-ups with a limit of 20-30, try to do 10 more push-ups at their own limit, and then support the body to lie still for 1 minute. Rest for a while, then do another set of push-ups, this time 5-10, and do a rest support for half a minute after feeling slightly tired.

Rest for a while and do a half-minute rest support. On the second day, everything is halved due to muscle fatigue, and the recovery on the third day is the same as on the first day, and after the fourth to seventh days, jog for 1 minute, and then do a few more pull-ups) You can do more than 10 pull-ups in a week. I remember that this is the method that the physical education teacher called us during the high school physical education exam, it is very effective, we must stick to it!

It will effectively improve physical fitness.

Pull-up. It refers to suspension exercises that rely on one's own strength to overcome one's own body weight. It mainly tests the development level of muscle strength in the upper limbs, as well as the development level of muscle strength in the arms and waist and abdomen. In the process of completing a full pull-up, numerous skeletal muscles of the back and upper limbs are required.

The joints are involved. It is a multi-joint compound exercise and is a good way to exercise the upper limbs.

It is all exercises to develop back skeletal muscle strength and muscular endurance that involve the development of back muscles, the movement pattern is the most complex, most of the skeletal muscle strength and muscular endurance exercise methods are the most effective, back exercise is one of the most basic test and high school physical education test test selection items, is one of the important reference standards and items to measure male physique.

Physiological Analysis:

Pull-ups are relatively intense and belong to anaerobic exercise.

Project, in the pull-up exercise, is mainly through the body's anaerobic metabolism to provide energy for the exercise. The anaerobic metabolic function of the human body is mainly composed of two parts: one is ATP CP (non-lactic acid.

energy); The second is glycolysis.

Function (lactic acid energy).

The functional breakdown capacity of ATP CP mainly depends on the content of ATP and CP, which in the human body is between 15 and 25 mg per kilogram of muscle. In extreme intensity exercise, ATP and CP in the muscles are almost depleted within 10s. Glycogen.

Content and glycolytic activity are the basis of glycolytic capacity.

Glycolytic energy supply refers to the release of glycogen into lactic acid, water, and carbon dioxide through glycolytic interpretation.

process. Its main ability depends on the amount of glycogen in muscle tissue and the activity of glycolytic enzymes. In pull-up exercises, the speed of movement is not fast, the duration of movement is long, and the intensity of movement is high.

The main pathway for energy** is glycolysis. Therefore, increasing the glycogen content in the tissues helps in the workout of pull-ups.

Summary. Second, drop the forehand first, don't pull up, let the back contract as much as possible, hold for 10-15 seconds, and then rest on the lower bar for 30 seconds! Do this 5 times until you can't hold on to it.

How to practice 10 pull-ups in a month.

I'll show you how to do it first! If the effect is good, it can be completed in half a month.

Good. The first one to buy a pair of gloves line gloves.

And then what? Second, drop the forehand first, don't pull up, let the back contract as much as possible, hold for 10-15 seconds, and then rest on the lower bar for 30 seconds! Do this 5 times until you can't hold on to it.

The third one, the one that came up last night, was to do stretching.

The fourth one can be grasped in the hands and carried on the ground by the feet, and the backhand pull-up, pull once to the ground, and repeat 5 times

Then rest for 30 seconds to a minute for 5 sets of 25.

Then I feel tired every day, stick to it, and if the next day is tired, take a day off for my arms.

It is also possible to take a break every other day to relax the muscles.

Anything else? If you don't have it, you can see progress after a while!

Is there a rush to the 40-day assessment?

When you have time, do your best to do everything.

When you have time, do your best to do everything.