I won t do pull ups, will you do pull ups

Exams are still two weeks away!

So time is of the essence!

You need a friend to help you! Protect you!!

Here's how!

First of all: it is best to replenish water before exercise, and then wear a non-slip gloves to avoid blood blisters on your hands, and in terms of diet, you can drink some Pocari or eat a banana half an hour before exercise.

Day 1. Start with a run, warm up for 20 minutes, and then do a writing stretch that focuses on stretching your arms and back.

Then ask your partner to drag you underneath to do pull-ups, drag your waist position, or drag your foot position! When you do it, try not to use explosive power.

Then there is the number of groups.

The first set of 3 rests for 20 seconds.

The second set of 5 pieces rests for 20 seconds.

The third set of 8 pieces rests for 30 seconds.

The fourth set of 10 pieces rests for 30 seconds.

The fifth set of 12 pieces rests for 30 seconds.

The sixth set of 6 pieces rests for 20 seconds.

Group 7 3 rest for 20 seconds.

Group 8 Do It Yourself See how many you can get up.

Note! Be sure to do stretching during breaks!

When you're done, go for a jog for 15 minutes, then keep stretching!

Here's what to note! Stretching must be done! Otherwise you will be in a lot of pain the next day and affect the training!

Be sure to massage your arms when you get home! More massage!

It's best to take a hot bath!

The next day. Warm up, the same as before.

Then do it with a partner to cause an up.

Group 1: Make one by yourself and then drag and drop by partner to make five.

The second group: make one by yourself first, and then the partner drags and makes 8 of them.

Group 3: Make one by yourself first, then drag and drop 10.

Group 4: Partner drags and sprints 17! There is no limit to doing more, and you can rest for a while.

Group 5: Partners drag and do not have strength! That is, to exhaust yourself and take a break for a while.

Group 6: It's better to make one by yourself and then drag your partner to make 10.

Group 7: Make your own partner drag and make 8.

Group 8: Make your own partner drag and do 5.

After the end, just like yesterday, jog, paying attention to stretching and flexibility during the process.

The diet and massage are the same as before.

Day 3: Training as usual! But today you need to add some self-confidence!

Warm up and then do two sets later!

Do it yourself! Aim for 15! If it doesn't work, ask your partner to drag you!

Do this practice on this day!

Pay attention to more nutrition at night! Massage! Hot bath!

You can rest on the fourth day!

Then continue the cycle.

If you want to develop a broad back, then you have to hold it wider, wider than your shoulders.

If you are coping with the exam, then holding it narrower will help to increase the number!

It's hard to make this happen when you're at home.

Hope mine can help you.

Pay more attention to exercise in the future! Otherwise, I wouldn't be in a hurry when I only have a few days left.

Kindness. My coach said something to me.

Say that if you don't try to do it. You'll never do it.

So, I recommend you do pull-ups every day!

I can't do it, just hang it there, and hold on until my arm is sore. Slowly the arms have strength Learn to follow the force, pull-ups and do labor-saving leisurely!

The most fundamental thing is that you still need to exercise! It is recommended that you start exercising now, your main problem is lack of physical strength, which cannot be changed overnight, and requires long-term exercise habits. Stick to sandbags, dumbbells, push-ups and other exercises, as long as you are willing to do it, nothing is a problem.

The best exercise is push-ups, and when you can do more than 20 push-ups in a row, you don't have any problems with two pull-ups.

Buy a pair of dumbbells to practice upward lifting, guaranteed to be able to do 2-3, drink Red Bull during the exam, and be able to do 5-6 in the use of waist strength to throw accurately.

Pull-ups are a common workout that focuses on building strength and endurance in areas such as the back, arms, and shoulders. Here's how to do pull-ups:

1.Hold the bar with your palms facing outwards, your hands shoulder-width apart, straighten your body, and stretch your arms as far as you can to straighten your shoulders.

2.Pull your body upwards, using the strength of your back, hips, and arms, to continue to contract your shoulder blades and keep your body close to the horizontal bar.

3.When the arms are flexed at 90 degrees, hold for about 1 second in a dangling position, then slowly descend until the arms are fully extended.

When doing pull-ups, pay attention to the standard and correctness of the movements to avoid overtraining and causing physical injury. You can gradually increase the weight and reps at first, and then move on to more difficult pull-ups once you have established your foundation.

Pull-ups can be done in a variety of ways, such as different grips and postures, etc. One of the most common pull-ups is performed in a palm-facing position, which builds strength and endurance in the back, arms and shoulders.

In addition to the posture of the hands, another very important factor is the posture of the body. When doing pull-ups, the body needs to be straight, the back needs to be straight, and the abdomen needs to be tight. Similarly, the lower jaw needs to be raised and the gaze needs to be kept fixed in front of it.

This can help the body maintain balance and reduce the load.

To train pull-ups, you can start with simple variants, building up strength and technique. This includes variations such as draping, micro-instrument pull-ups, and elastic bands. The drape is the simplest variant of the drape, which works on the back and arms by holding the bar and then lifting the hips off the ground as much as possible.

Pull-ups are similar to drapes, but they use parallel bars and other equipment that allow for inclined pull-ups and a gradual increase in difficulty to build overall muscle strength.

Pull-ups require a lot of muscle strength and core control. To make pull-ups more challenging, try moves such as a wide grip or a one-arm pull-up, which can be progressively more difficult. Note, however, that trying new variations should start with the easy ones and slowly increase the difficulty.

It is advisable to warm up well before performing pull-ups to avoid possible injuries.

All in all, pull-ups are a very effective full-body muscle workout for all fitness enthusiasts and athletes who need to improve their upper body strength. Everyone has a different starting point, and when doing pull-ups, you should build on your own ability, gradually cut into the movement, and constantly improve.

Pull-ups are very classic exercises, but the requirements for people's upper limb strength, back muscles, etc. are still a bit high, otherwise it is difficult to do pull-ups. Exercising pull-ups every day can also help build the latissimus dorsi. But there are still many people who can't do a pull-up, and at this time we can start with other related movements little by little.

1: Backhand pull-ups. There is no forehand difficulty with backhand pull-ups. If you can't complete the forehand pullup, try a backhand pullup. As you gain strength, you can alternate between these two types of training.

2: Centrifugal contraction. Start at the top of the horizontal bar and slowly descend, using centrifugal contraction to increase the intensity!

Make your chin touch with the horizontal bar and let your body descend as slowly as you can, which can be done in 5 to 10 seconds. Once your arms are fully extended, re-enter and jump onto the bar, then repeat.

3: Bungee cord assist. An elastic cord with one end tied to the horizontal bar and the other end tied to the knee.

When you pull your body up, the support of the elastic rope decreases. Forward Hold the bar backward so that your arms are fully straight. Then pull up and slowly return to the original starting position, counting once.

4: Use the Suspension Rope Adjust your suspension trainer and sit directly underneath it with your feet straight on the ground and your hands straight out for grip. Without tilting the back, contract the latissimus dorsi to pull the elbow upward, bringing the upper chest closer to the handlebar.

Then slowly return to the prepared position and count once.

1.Vertical Suspension Find the horizontal bar, jump up and grab the horizontal bar with your forehand, lifting your feet off the ground until you can't support them anymore. Pay attention to active (static) muscle contraction.

This simple exercise can increase the grip strength of the hand and the strength of the forearm. Perform 4 sets of 4 to 6 reps of 15 to 20 seconds each at a time.

2.Reverse row (supine cantilever flexion and extension) Find a horizontal bar about waist height, touch the heel to the ground, raise your chest and abdomen, tighten your shoulder blades and lift your upper body up. Perform 4 sets of 10 to 15 reps at a time. You can start by practicing the above two movements.

3.Hang with your hands bent Bend your arms to tain the latissimus dorsi and hang, lift yourself until your chin is above the horizontal bar and hold the position until you can't support it. Perform 4 sets of 4 to 6 reps at a time, holding for 10 to 15 seconds each time.

4.Descending exercise (eccentric movement) The starting motion is to hang with your hands bent, then slowly lower your body as slowly as possible (you can mentally count down) until you return to vertical hanging. The entire descent exercise should be steady, and back muscles should be used to counteract gravity.

Perform 4 sets of 5 to 8 reps at a time.

Although pull-ups primarily work the muscles around the upper limbs and shoulders, they also have some benefits for lumbar disc herniation. The main reason is that in the process of pull-ups, the traction of self-gravity can reduce the pressure of the lumbar vertebral body on the intervertebral disc, thereby reducing the nerve root compression caused by the herniated disc, and the corresponding clinical symptoms. But it takes a certain amount of time to exercise for a certain effect.