Hello everyone, I'm Yumi Love Fitness.
Usually girls give us a very weak impression, screwing a bottle cap to find a boyfriend, let alone doing strength training. Most of the girls in the gym also go to aerobic exercise such as cycling and running, or go to practice yoga, such as squats, push-ups, these freehand movements are rarely practiced.
And a post-85 beauty in Japan, she was popular all over the Internet because she posted a fitness video.
Her feet were on either side of the shelf, and she began to do pull-ups after holding the bars with both hands.
The overall movement is very standard, not just the chin over the bar, it has been pulled to the top position.
The frontal display did the action, this time she did a continuous left and right side turn and forward leg extension under the hanging bar posture, and she could not see a little effort.
Then she held the horizontal bar with both hands to do the pull-up action, although the shelf was shaky, but she still easily did it several times in a row, I have to say that this arm strength is very strong.
Beauty introduced herself, her name is Nina, this year has been 35 years old, usually like fitness exercise, before and after 6 years, the middle also because of injuries and illness rested for a long time, but fortunately later adjusted over.
After saying that, she did not forget to show her figure to the camera, you can see the vague abs, and the body fat is more obvious if it is lower.
Looking at her arm muscles, this level is ordinary among boys, but it is just right for girls, and the visual arm circumference is also 35cm.
Of course, she usually not only practices pull-ups, but also often does strength training.
You can complete a 50KG barbell squat, and you should be able to add weight, which is not the limit.
When it comes to the barbell hard pull, it is relatively strong, and it can complete the weight of 90KG, which is already quite good among girls.
There are also Bulgarian split leg squats, a single dumbbell also has 20KG, as long as you have done this action, you know the difficulty of this weight, very test your leg strength.
In addition to nina's love of fitness, she usually likes to play guitar, which can be said to be versatile, and without filters, she is already beautiful.
Nina's standard pull-ups can do 12 at a time, the whole process is completely powerless, such a level has surpassed most boys, you know that some people can't even do 1.
If you want to increase the number of pull-ups, you need to do the following:
The most basic part of the pull-up is the grip, if you have just held the bar, you have felt that the finger is slipping or not tight, indicating that your grip is too poor.
Therefore, from now on, it is necessary to alternately do the three boom actions of "straight legs, backward flexed legs and forward legs" every day.
The overall duration is 5 minutes, that is, 300 seconds, the early stage is split into 15 groups * 20 seconds and 10 groups * 30 seconds, the advanced period is split into 6 groups * 50 seconds, 5 groups * 60 seconds, and the advanced stage is split into 3 groups * 100 seconds.
The longer it lasts, the stronger your grip, the more stable the grip will be.
The standard pull-up needs to use a grip distance larger than the width of the shoulder, so that the upper back and arm strength requirements are higher, and many people will get stuck in mid-air, can only pull up half, the chin is very sad, and it is impossible to continue to exert force.
At this time, you can first adjust the grip distance to shoulder width, that is, equal width pull-ups, so that you can use the latissimus dorsal muscle strength of the middle back to drive the body upwards, which can reduce the force on the forearms and hands, which can help you pull higher.
It is recommended to do 6 sets of * 6 times, try to do the action in place, and when the back is about to be exhausted, you can do the half-way action.
If you want to make the action more standard, but also to increase the number, you can use "one foot pedaling or one leg kneeling" to do the action on the elastic belt, with the help of the elasticity of the elastic belt to pull the body up, the number will be more.
Training with normal wide grips requires maintaining coherence in movements and further strengthening the memory of the top position.
It is recommended to do 8 sets * 8 times, the elastic band resistance value is not too large, choose the ordinary 35 pounds can be.
The suspension bar needs to be practiced once a day, and the latter two movements can be trained alternately and placed in front of the suspension bar, so that the combined training effect will be better.
How many standard pull-ups can you do, welcome to comment on the message - Yumi Love Fitness