For this fitness sport, it must be a male sport, but can pull-ups really only be the only patent of men? That's not true! In fact, it is ok for female friends to exercise this project, but it must be arranged reasonably and scientifically! The main difference lies in the muscle strength and body fat distribution of the upper body. Men tend to have more muscle strength in the upper body, while women tend to store more fat in the lower body, which disperses the mechanics of exercise.
Six-week pull-up plan
First, abandon the high-pull pulley machine and the auxiliary pull-up machine. In order to master a real pull-up, you need to change the training mode into a challenging action mode. We mentioned four movements, which not only practiced proper movement skills, but also built the muscle strength of vertical pull-ups in the upper body, which could not be replaced by other movements. These movements also help to increase your grip strength and exercise endurance, indicating that you find it easier to hold on the horizontal bar. This program is divided into two stages, three times a week, and the following training methods are alternately performed:
I. 1~3-week plan
1, fixed pull-ups: 2~3 groups, each holding for 5~20 seconds.
2. Suspended pull-ups: 2~3 groups, 8~ 10 times in each group.
Second, the fourth to sixth week plan.
1, centrifugal contraction sit-ups: 2~4 groups, 4~6 times in each group.
2. Pull-ups assisted by elastic rope: 2-4 groups, 5-8 times in each group.
Therefore, "1, 2, 1" is performed in the first 1 week, "2, 1, 2" is performed in the second week, and so on. It is very important to put these movements at the beginning of your initial training, and do them when your body is the most energetic and strong.
Pull-ups and a reasonable diet
Five days before the exam, you can train according to the usual method, and there is no need to deliberately ingest high protein. On the third day before the exam, eat more carbohydrate-based food, supplemented by a small amount of protein and a small amount of fruits and vegetables. Food should be nutritious and easy to digest. Be sure to have breakfast on the day of the exam, and it is best to eat 80% full. Don't eat fried food, cold and unclean food, and don't eat and drink foods and drinks that you have never eaten on the same day to prevent allergies.
You can drink some sugar water 20-30 minutes before the exam to improve glycogen metabolism. If you take the exam after 10: 30 in the morning, you may feel hungry because you have almost digested your breakfast. You can replenish some energy while waiting for the exam, such as eating some chocolate or snacks.