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70天达到30个引体向上的挑战
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70天达到30个引体向上的挑战

rapidestate
楼主 (文学城)

这是和ChatGPT反复交流后得到的训练计划。我看看能不能跟得上这个强度。

10-Week Plan to Reach 30 Pull-Ups Weekly Breakdown: GTG Method: 3-4 days per week Strength/Endurance Sessions: 1-2 days per week Rest Days: 1-2 days per week 1. Grease the Groove (3-4 Days Per Week)

GTG Frequency:

Perform 5 sets of pull-ups throughout the day at submaximal effort (8-12 reps). Rest 2-3 hours between sets.

Sample GTG Day:

Morning (8 AM): 1 set of 10 pull-ups Mid-morning (11 AM): 1 set of 8 pull-ups Lunch (1 PM): 1 set of 9 pull-ups Afternoon (4 PM): 1 set of 10 pull-ups Evening (7 PM): 1 set of 8 pull-ups 2. Structured Strength/Endurance Sessions (1-2 Days Per Week) Day 1: Volume & Max Effort Max Set: 1 set to failure (aim to push slightly beyond your current max). Back-off Sets: 3 sets (e.g., 12, 10, 8 reps) with 2 minutes rest between. Assisted Pull-Ups or Inverted Rows: 2-3 sets of 8-10 reps. Day 2: Endurance Focus Pyramid Set: 1-2 sets starting with 1 pull-up and increasing by 1 each time until you reach a comfortable rep (e.g., max out at 8-10) then reverse. Scapular Pull-Ups: 3 sets of 6-8 reps. Core Work: Planks or hanging leg raises (3 sets of 10-15 reps). Weekly Structure Example: Week 1-10 Plan: Monday: GTG Day Tuesday: Volume & Max Effort Day Wednesday: GTG Day Thursday: Rest Day or light cardio Friday: Endurance Focus Day Saturday: GTG Day Sunday: Rest Day Progression: Weeks 1-3: Focus on maintaining the current rep range for GTG sets and back-off sets. Get comfortable with the volume. Weeks 4-6: Gradually increase the rep count for your GTG sets (e.g., add 1-2 reps per set). For the max effort day, aim to increase your max by 1-2 reps. Weeks 7-10: Continue to increase your GTG sets and aim for 1-2 additional reps in your max effort set. Begin to test your max every two weeks. Additional Tips: Recovery: Ensure you take rest days seriously; they are essential for muscle recovery and growth. Nutrition: Focus on a balanced diet with enough protein to support muscle repair. Form: Always prioritize good form over quantity to prevent injury. Expected Timeline:

By following this plan, you can realistically aim to reach 30 pull-ups by the end of the year. This method emphasizes gradual progression and sustainable growth, making it easier to maintain motivation and avoid burnout.

有没有其他地主来参加挑战?

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守月
2 楼
你是想挑战还是想长期坚持?锻炼与养生,属终身修行,制定一个能长期坚持下去的计划,比任何强度和看着华丽的计划都更好。
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rapidestate
3 楼
长期的健身需要伴随一个个短期的目标这样才更容易执行。没有目标很容易走失和放弃。

长期的目标是每周运动5小时。短期的目标是引体向上到30个。

下一个目标很可能是深蹲,也许需要一整年。我柔韧性不好,标准的深蹲不负重都不能很标准,所以一直没好好练。

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守月
4 楼
嗯,是需要一个个小目标,坚持下去,不给自己任何藉口,然后会感觉越来越容易,如同生活中的一部分,自然而然不可或缺。

你也需要给自己加点固定的轻运动,比如散步,每天坚持一个小时,日积月累就是一笔很大的”财富“。

你现在要把生活节奏整个改变过来,从什么都快,到慢下来,再慢下来...直到觉得不需要让时间去寻找”价值“。

去钓鱼,去吹风,去看花,去溜狗,养鸟种菜,花上半天一天的时间,而一点儿不觉得是浪费,就对了。

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HenryLi
5 楼
我最多也只能做21 个,后面4个已经非常吃力了(有视频有真相)
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rapidestate
6 楼
要不要来个挑战,看谁先到30?
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rapidestate
7 楼
走路很难坚持每天1小时。刮风,下雨,下雪你也走?
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HenryLi
8 楼
我不去挑战做引体向上。 如果说到核心力量锻炼的话,我不知道你能不能做这个 front lever 的动作

https://www.tiktok.com/t/ZPRwTa8dP/

 

在 Power cage 上做 front lever calisthenics: https://bbs.wenxuecity.com/ydjs/166459.html
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HenryLi
9 楼
还有宽距引体向上高位平移:
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守月
10 楼
是。这三年多时间里,我总共5天没走,4天出远门在外,一天刮飓风。无论风雨雷电,身体抱恙都没断过。有点疯狂但坚持下来了。

第一年最难,不断尝试可以经受些什么,大风,落汤鸡,甚至真被海水半身全身泡过,雷在天闪电在身边,甚至在自己身前像白炽灯的灯丝一样砸亮在地上,有时要爬上防水沙丘,再找地方跳下来(因为没路)...

现在很轻松,不仅仅是体力已没问题,还因为知道要怎么避风雨雷电,怎么判断天气,哪里容易爬上去跳下来...

孤独而漫长的路,也有一些奇观美景。

走路一点儿不难,难在每天都走。

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rapidestate
11 楼
front lever可以坚持10秒。但是身体必须弯曲,上身打不直。宽握引体向上没压力。

从来没有训练过这些动作,不会发力,下腹肌也许比较弱。平板支撑我可以10分钟以上。

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Parkbrooke
12 楼
挑战身体极限不是好的方法
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