Many men are familiar with the exercise of pull-ups, which can exercise the latissimus dorsi and biceps muscles, as well as relieve pressure on the cervical spine. How many pull-ups can be done every day?
Can pull-ups be done every day?
If you simply want to exercise your body, you can do pull-ups every day. However, if you want to exercise your muscles, it is best to do them every two or three days. Each time you do pull-ups, you are essentially damaging your muscles, and proper rest can promote muscle recovery. The recovery time for muscles is 48 hours, so it is best to exercise every other day when training muscles.
How many pull-ups should be done every day?
If you are only exercising your body, you can do a few pull-ups every day. If you are training your muscles, beginners can start with 10 pull-ups per day, divided into two sessions. Once you adapt, you can do 4 sets of 10 pull-ups each time. It is best to ensure the same number of repetitions for each set. Long-term persistence will have a good effect on muscle training.
How many times per week is appropriate for pull-ups?
For exercising the body, pull-ups can be done every day. For muscle training, the frequency should not be too high. Excessive frequency is not conducive to muscle growth and can lead to fatigue. Overloading exercises can also damage muscles and ligaments. Therefore, doing pull-ups 2-3 times a week is sufficient.
The best time to do pull-ups
The best time for the body to do pull-ups is between 4-6pm, as during this time the muscles are in the best condition, which can improve the muscle's load capacity and exercise ability, and also excite the central nervous system. If there is no free time during this time due to work or study, you can also choose to practice pull-ups in the evening, but it is best not to exercise before bed or late at night, as it can affect sleep quality.
Precautions for pull-ups
1. It is best to warm up before doing pull-ups to avoid muscle strains during exercise.
2. It is not recommended for elderly people to do pull-ups. Their blood vessels, ligaments, and tendons are less flexible, and their bones are more fragile. Doing this exercise can easily cause injury to ligaments and tendons.
