Gravity Transformation：-Go from 0 to 10 Pull-Ups FAST
大意：
1. 練習core muscle (plank, decline plank, pelvic tilt Plank), 直到可以做 一分鐘以上
2. 練習dead hang , 直到可以一次做 40 秒鐘以上, 然後可改做 scapular pull-up： 每周兩次，每次3 sets； 同時練習 kneeling lat pull down， 每周2次，每次5x10 reps。 練習至少3 周。
3. Do eccentric pull ups （每周2次，每次縂reps每周遞增， 30，40... 55) 和 inverted rows (若幹次），大約5個星期
4. Do band assisted pull ups. Start with strongest band and progress towards weakest bands
5. Try a real pull up or more!
網友的Summary:
1. Abdominal muscles/core are activated more than biceps back and triceps during pull ups hence it’s important to strengthen them by doing workouts like Plank and ab roller wheel.
2. If you find doing Planck for long difficult then start off with knee Planks and side knee plancks, then do normal Planck, then do raised plank and finally long level posterior pelvic tilt Plank. You can even add weight on back to make it harder.
3. Do kneeling lat pull downs and dead hangs for building strength. Kneeling lat pull downs activate abs more then normal seated lat pull downs. If you can hang for over 40 seconds then do scapular pull ups
4. Do eccentric pull ups and inverted rows
5. Do band assisted pull ups. Start with strongest band and progress towards weakest bands
6. Try and do 10 pull ups. If you find it easy, add weight to body
