A month's time seems to be very hasty, so we have to fight hard.
Pull-ups mainly rely on the back muscles, and the main muscle group is latissimus dorsi. It's not good to spend an hour training every day for too long. According to the following steps:
warm up
Warm-up is very important, and many people don't pay much attention to it. Warm-up can not only stretch muscles to prevent injury, but also fully mobilize the excitability of muscles. Warm-up must be done for 15 minutes, including jogging, stretching and traction.
Keep the narrow pull-ups up and forward.
Hold the horizontal bar shoulder-width apart with both hands, keep the pull-ups straight, and make four groups. Each group tries its best to make progress towards the goal of adding one to the number that it can do. If you are really tired, you can lift it by waist strength and have a rest between each group.
Reverse grip, narrow pull-ups
Hold the horizontal bar and face yourself, with your hands shoulder-width apart, and the rest are the same as above.
Keep the wide pull-ups forward.
Holding the tiger's mouth horizontal bar forward, the distance between the hands is greater than the shoulder width, and the included angle between the two arms is about 120, as shown above.
climb a pole
After the above three actions, you should be almost exhausted. At this time, it is necessary to do climbing pole, just like playing climbing pole when I was a child, in order to fully stimulate the deep potential of muscles.
Take a day off from training every four days. Don't skimp on rest time. Rest is very important for physical growth. There is also nutrition to keep up. There should be no less than three eggs, three cups of milk, six ounces of lean meat, one catty of rice and two liters of boiled water every day.
Wish you success!