Pull-ups are common fitness movements at all stages of fitness programs. Many middle schools take pull-ups as a physical examination item in the senior high school entrance examination, mainly to test the muscle strength of students' upper limbs. Let's share the fitness programs at all stages of pull-ups!

Pull-ups at all stages of the fitness program 1 a heavier trainer who can't do it at all.

The first stage:

Ditto. +4 groups of barbell hard pulling 12.

The second stage:

Ditto. +4 groups of barbell hard pulling 12.

The third stage:

Ditto. +4 groups of barbell hard pulling 12. Generally, after eight weeks, the trainer can acquire 2-4 abilities.

Only five trainers can be started.

The first stage:

1-2 weeks. Do 50 in normal posture, the number of groups is not limited, and finally you are tired enough to borrow; Dumbbell single-arm rowing 4 groups12; Training once a week. The grip strength is 1000 strokes per day for the left and right hands.

The second stage:

3-6 weeks. Same as above+barbell hard pulling group 3 10.

The third stage:

7-8 weeks. Do 50 in normal posture, and the number of groups is not limited. Try not to borrow them. Roman chair set 310; Training once a week. The grip strength is left and right hands 1000 times a day. The average trainer can acquire 7-8 abilities.

You can only be a big weight trainer within 5.

The first stage:

1-2 weeks. Do 50 in normal posture, unlimited number of groups, and borrow at last; Dumbbell single-arm rowing 3 groups10; Barbell hard pull 3 groups10; The grip strength is 2000 times a day for the left and right hands.

The second stage:

3-6 weeks. Same as the first stage (the grip is changed to 3000 beats per day)

The third stage:

7-8 weeks. Hard pumping 3 groups10; Barbell rowing group 310; There are 30 standard pull-ups, and the number of groups is unlimited; The grip strength is 2000 times a day for the left and right hands. Generally, after eight weeks, the trainer can acquire 7-8 abilities.

Only the 6- 10 trainer can be started.

The first stage:

1-2 weeks. Do 50 in normal posture, the number of groups is not limited, and you don't borrow them; Roman chairs 4 groups12; Barbell rowing 4 groups12; High pulley pull down 4 groups 12.

The second stage:

3-6 weeks. Same as the first stage+grip, the left and right hands stroke 1000 every day.

The third stage:

7-8 weeks. Same as the first stage+grip, the left and right hands stroke 2000 times a day. The average trainer can get about 12 ability.

You can only make a 6- 10 heavy weight trainer.

The first stage:

1-2 weeks. Barbell hard pull 3 groups10; Barbell rowing group 310; One-arm dumbbell rowing 3 groups10; High pulley pull down 3 groups10; Roman chairs stand up 3 groups 10.

The second stage:

3-6 weeks. There is no limit to the number of 50 pull-ups. Don't borrow it Barbell hard pull 4 groups12; Barbell rowing 4 groups12; High pulley pull down 4 groups12; The grip strength is 1000 strokes per day for the left and right hands.

The third stage:

7-8 weeks. Barbell hard pull 3 groups10; 30 infinite groups of pull-ups; High pulley pull down 3 groups10; Barbell rowing group 3 10. The average trainer can acquire the ability of 13- 15 or so.

Trainer capable of completing more than 10 (all weights)

The first stage:

1-2 weeks. 50 pull-ups are not grouped or borrowed; Barbell hard pull 5 groups of 5; Barbell rowing 5 groups of 5; Pull down 4 groups with both hands12; High pulley pull down 4 groups12;

The second stage:

3-6 weeks. 50 pull-ups are not grouped or borrowed; Barbell hard pull 5 groups of 5; Barbell rowing 4 groups12; High pulley pull down 4 groups12; Hold hands 2000 times a day.

The third stage:

7-8 weeks. 50 pull-ups are not grouped or borrowed; Barbell rowing 4 groups12; 10 group 3 people squatted in front of the barbell; High pulley pull down 4 groups12; The average trainer can improve at least two abilities.

Pull-ups and 2 pull-ups in each stage of fitness plan

1, hanging, jumping, forehand holding the horizontal bar.

2. Get your feet off the ground, lift your body up with your own arm strength, and repeat the exercise repeatedly, 4 to 6 times in each group, 4 groups at a time.

3. When paddling with your body, you can find a horizontal bar with a height at your waist.

4. Put your feet on the ground, hold your chest and abdomen, tighten your shoulder blades and pull up your body. Do 4 groups at a time, each group 10 ~ 15 strokes.

5. When hanging with your hands bent, keep the chin and the position on the horizontal bar in this posture, and do 4 groups at a time, 4 to 6 times in each group.