Plano 7 semanas - flexoes

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  • Publicado : 17 de setembro de 2012
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Table of Contents
Title Page Dedication

PART I: OVERVIEW
Introduction How Pull-Ups Changed My Life About the Book What Is a Pull-Up? The Muscles behind the Movement Why Pull-Ups? Pull-Ups in the Military Frequently Asked Questions Before You Begin Warming Up and Stretching Avoiding Injuries 12 Tips for Success Initial Test

PART II: THE PROGRAMS
The 50 Pull-Ups Program Grips and HandPositions Reading the workout charts 7-Week Program: Phase I Phase I Test 7-Week Program: Phase II Fifty Pull-Up Test

PART III: BEYOND 50 PULL-UPS
Maintaining Your Physique with Pull-Ups Advanced Pull-Ups 5-Up, 5-Down Pull-ups Side-to-Side Pull-Up Mixed-Grip Pull-Up Mixed-Grip “Commando” Pull-Up Neutral-Grip Pull-Up with Leg Raise Towel Pull-Up Weighted Pull-Up Hanging Leg Raise 90°-Arm Hangwith Leg Raise APPENDIX

Index Acknowledgements About the Author Copyright Page

This book is dedicated to my wonderful wife Kristen, who has put up with all my crazy training and events over the years. Without her support, my fitness lifestyle would never be possible.

PART I: OVERVIEW

Introduction
We all want to be lean, fit and healthy, right? But how can you choose the workout planthat will yield the best results in the least amount of time? The hardest part of exercise may not even be the workout—it may be finding the time to stick with your new routine.

The great news is that pull-ups are an incredibly efficient way to work your entire upper body and core in less than 20 minutes a day, 3 days a week —with no special training or fancy equipment! You can strengthen andsculpt your arms, shoulders, back and abs by following a progressive training program using pull-ups. 7 Weeks to 50 Pull-Ups features that routine—and much more. The routines contained in this book will detail the plentiful benefits of pull-ups, such as vastly improved muscular endurance in your upper body, arms and core, more lean muscle, and a metabolism fired up to burn any excess fat. I’ll sayit again: 20 minutes a day, 3 days a week. It’s important that a workout be easy to follow, quick, and show results almost immediately. If an exercise is too difficult to follow or remember off the top of your head, you just won’t stick to it. And if you don’t see results quickly, you’re likely to give it up—like all those other fitness goals and plans that you probably didn’t finish. So, believeme when I tell you that if you follow this program, you’ll feel the results immediately and be well on your way to a leaner, fitter, healthier you.

MOST PULL-UPS IN 1 MINUTE (MALE): 50 (TIE)
Jason Petzold (USA) June 20, 2009, in Millington, Michigan Matthew Bogdanowicz (USA) Nov. 12, 2009, in Castro Valley, California

MOST PULL-UPS IN 1 MINUTE (FEMALE): 37
Alicia Weber (USA) May 27, 2010,in Clermont, Florida

How Pull-Ups Changed My Life
“Pull-up.” The word alone is enough to scare a middle-school kid in gym class. Throughout school I dreaded each fall when we would perform the Presidential Physical Fitness Test (see page 39). I was adequate at sit-ups, push-ups and even the shuttle run, but I was never able to squeak out even one pull-up. For years I was afraid to even thinkabout attempting a pull-up at the playground, and, as I got older, even more so at a gym. I used to watch in amazement from the other side of the gym as the fit guys did their sets. I’d secretly count their repetitions—I guess I was a pull-up stalker. Every so often I’d reach up and grab the pull-up bar and attempt to do one rep. When I failed to pull myself all the way up, I’d make it look like Iwas just stretching. Call me vain but I really wanted to knock out a set often in front of everyone at the gym. I just never really envisioned that I could actually do it. Today, at almost 40 years old, I do anywhere from 50–100 pull-ups at every workout. How did I do it? I stopped wishing I could do a pull-up and started a progressive training program that reshaped my fitness and my life. 7...
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