It is right to tighten, and it is also right to do it slowly. These are all to strengthen the exercise effect, but sit-ups are not good for the back, so use other abdominal exercises instead. There is a plan in the attachment. Muscle softening on the second day of exercise is not a problem. Just rest 1-2 days. If your muscles are hard when you relax, be careful.

If you are pregnant, you must lose weight, and it is more and more difficult to do pull-ups. Lose weight first, and at the same time, help to practice muscles. After losing weight, it is mainly practice.

Main muscles needed for pull-ups: forearm muscle, biceps brachii, deltoid muscle, upper part of pectoral muscle and back muscle of trapezius muscle. So training for these muscles can promote more pull-ups. The following is the action of unarmed exercise:

The following six movements * * *, shoulder push-ups, bending, downward inclined push-ups, Chinese push-ups, pull-ups, forward and backward rowing. You can have 3-8 groups three times a day, 10- 15 times, and rest between groups 1 minute. If you don't know what to do, you can read the book Fitness without Equipment in the attachment.