Why don t the muscles feel sore in pull ups?

For fitness, it is recommended that it is best not to train the same part of the muscles every day, because the muscles also need to rest.

At the time of the exercise and just after the end, I feel a swelling because the muscles are congested. Nutrients from the blood also collect into the workout area.

Generally speaking, exercise one or two parts of the muscles every day, there are intervals in between, and some important parts of the muscles should be exercised separately, such as the pull-ups you do are mainly to exercise the dorsal dilators, and the pectoralis major muscles should be exercised separately.

To muscular arms, biceps, tripleps, and forearms should be trained.

The number of sets should be more and less reps should be used during training. The general recommendation is 8 to 12 per group, but you can also adjust it appropriately. Do not wait more than 90 seconds between each set, then the next set (the same part of the training) and do not change the training parts.

There are three types of pull-ups: wide, medium, and narrow. Train different back muscles.

Maybe the problem lies in the posture of the landlord holding the bar, pull-ups are traditionally used to train the back muscles, the regular posture is the arm and the crossbar at about 45 degrees to hold the bar, the process of pulling up the chest and abdomen, with the chest to stick to the bar, which can be a good exercise of the back muscles, if the landlord wants to train the arm muscles, you can grasp the bar posture adjustment, with the width of the shoulders is more appropriate, so as long as it is to practice the bicep and back, I suggest the landlord try next time. Can pull 50 60, the landlord is very good!!

Try to do 50 as fast as you can. For example, if you can't finish 50 in 2 minutes, take a break and count again, knowing that you can finish 50 within the specified time.

That's just saying you're too strong or not exercising hard enough.

You've gotten used to 50-60 pull-ups, so keep adding to 80-90, or even more than 100, and you can try to see if you feel it.

Fitness friends have more or less encountered muscle soreness, especially people who have just stepped into fitness, they are in a hurry, 3 minutes of enthusiasm to practice, resulting in muscle soreness.

There are two types of muscle soreness, one is muscle soreness that occurs during exercise or immediately after exercise, which is caused by lactate accumulation, because lactate content reaches its peak at this time; The other is muscle soreness on the second or third day of exercise, which is mostly caused by muscle damage; Occasional muscle fiber damage is not surprising because the process of muscle growth is the process of excessive recovery from the destruction of muscle fibers to recovery, but prolonged or severe muscle soreness is a manifestation of overtraining and can be very harmful to the body.

Ways to prevent muscle soreness are:

1. Do a good job of muscle stretching before and after fitness, mainly static stretching.

2. The principle of gradual progress, whether it is weight-bearing or training intensity, for beginners who have no weight-bearing fitness and muscle soreness, not to mention weight-bearing, no matter how much weight you can lift, you must slowly add it from zero intensity.

3. Supplement protein and carbohydrates for muscle repair after fitness.

It's normal to get rid of muscle soreness at the beginning of exercise!

Normal. The muscles are already tired and can be exercised in groups.