1, 1 month, there are two ways to practice the zero foundation of pull-ups, one of which can assist pull-ups. With this instrument, we can reduce the burden on our arms and backs, especially for those who have no foundation. As long as both hands can hold the handle, we can use the weight of the instrument combined with the strength of the arm to pull the body up and contract the latissimus dorsi. Because the strength of the counterweight is rising, it will be easy to solve most of its own weight. As our endurance becomes stronger and stronger, we can choose to gradually reduce our weight and increase our strength until we can easily carry out unassisted pull-ups.
The second method is to practice in stages. First practice holding the lever with both hands to keep hanging, and practice for about half an hour every day for one month. The advantage of this exercise is that it can not only strengthen the grip strength, but also exercise the strength of forearm and arm adduction, laying a good foundation for the next training. In the next stage, we practice swinging and pulling up slightly with the help of abdominal strength. We insist on practicing for about half an hour every day for a month, then we can do a standard pull-up, and then we insist on doing more and more for a month and exercise for half an hour every day.
2. How many pull-ups can you improve in a month? Although it is difficult, it is not impenetrable. After a month of planning and training, it is no problem to upgrade from one to five. The pull-up is divided into two stages: the first stage is from 0 to 1. What you need is to be familiar with pull-ups, and you can practice buffering pull-ups. The slower you fall, the better. The second stage is from 1 to 10. What you need is to adjust breathing, improve joint stability and grip strength. At this time, it is recommended to swing pull-ups to strengthen grip strength and joint strength.
It is recommended to test your limit times every 7 days, when the limit times increase to 2, 3 or even 4 times. In training, you can practice in pairs of three. As long as you are not tired, the training speed will increase. Muscle tension has its limitations. The stronger you are, the more you need to make superhuman efforts for every tiny progress.
3. Can you get stronger just by doing pull-ups? Although pull-ups can replace dumbbells, barbells or weightlifting equipment to strengthen the upper body and practice latissimus dorsi, rhomboid, trapezius, deltoid, pectoralis, brachialis and triceps, they can also stretch the chest and abdomen well, which will make people look strong to some extent. But still stay in the upper body strength training. If you neglect the exercise of the lower body, it will easily lead to strong upper body and thin lower body. Moreover, the muscles in the lower body are the largest muscles in the whole body, which can promote the overall improvement and development of all aspects of the body. Therefore, it is suggested to add some other exercises to achieve satisfactory fitness results. You can focus on one muscle during fitness, but you should still leave some time and physical strength to train other muscles of the body to improve the whole.