Introduction to this article: Women are now also the main group in the fitness industry, and pull-ups are a good way to help women carry out healthy body exercises.
For this fitness exercise, one must think of it as a male exercise, but is the pull-up really only a men's patent? Not so! In fact, if female friends want to exercise this program, they can do it, but they must make reasonable and scientific arrangements! The main differences are in upper body muscle strength and body fat distribution. Men tend to have more upper body muscle strength, while women tend to store more fat in their lower bodies, which distracts from the mechanics of movement.
Six-week pull-up plan
First, ditch the high-pull pulleys and assisted pull-up machines. In order to master a true pull-up, you need to change your training into a challenging movement pattern. The four movements we mentioned not only practice suitable movement techniques, but also build the upper body vertical pull-up muscle strength. This part cannot be replaced by other movements. These movements also help increase your grip strength and exercise endurance, which means it feels easier to hold the horizontal bar. This plan is divided into two phases, which are carried out three times a week, and the following training methods are carried out alternately:
First, the 1st to 3rd week plan
1. Fixed training methods Body Up: Perform 2 to 3 groups, holding each group for 5 to 20 seconds.
2. Suspended pull-ups: Perform 2 to 3 groups, each group for 8 to 10 times.
Second, the 4th to 6th week plan
1. Eccentric contraction sit-ups: Perform 2 to 4 groups, each group for 4 to 6 times.
2. Elastic rope-assisted pull-ups: Perform 2 to 4 groups, each group for 5 to 8 times.
So, the first week is "1, 2, 1", the second week is "2, 1, 2", and so on. It's critical to perform these movements at the beginning of your training when your body is at its most energetic and strong.
Reasonable diet for pull-ups
In the five days before the test, you can train according to your usual methods. There is no need to deliberately consume high protein. On the third day before the test, start eating more carbohydrate-based foods, supplemented by a small amount of protein and a small amount of fruits and vegetables. The food should be nutritious and easy to digest. Be sure to eat breakfast on the day of the test. It is best to eat 80% full. Do not eat fried foods, cold and unclean foods, and do not eat or drink foods and drinks you have never eaten before on the same day to prevent allergies.
You can drink some sugar water 20-30 minutes before the test to improve glycogen metabolism. If you take the test after 10:30 a.m., your breakfast will have been almost digested and you may feel hungry. You can replenish energy while waiting for the test, such as eating some chocolate or snacks.