{"topic":{"id":13772,"title":"练引体向上进入瓶颈期了该怎么办","slug":"topic","categoryId":4,"createdAt":"2024-10-28 13:05:02.223518","bumpedAt":"2024-10-30 11:55:08.491106","views":211,"postsCount":8,"highestPostNumber":8,"likeCount":9,"closed":false,"pinned":false,"pinnedGlobally":false,"pinnedAt":null,"pinnedUntil":null,"isBanner":false,"excerpt":"今年 7 月份开始，起初只能拉两个（如果不是完全放下来，放到肘关节 $ 90 ^ \\circ $ 则则可以拉好几个）。9 月因为找不到地方拉，荒废了一个月。从 10 月初开始，已经连续一个月，每次完全放下来到下巴高过单杠，只能拉四个，每隔一天拉一次。","deletedAt":null,"isAnonymous":false,"category":{"id":4,"name":"谈笑风生","slug":"general","color":"25AAE2"},"author":{"id":4668,"username":"IO","name":null,"avatarUrl":"/uploads/image/86/f2/86f267c0aaa73835a999b7cc3a7e7a701605574eda9a2c2a56f5ddbbba64d1a9.avif"},"tags":["sports"]},"posts":[{"id":42205,"postNumber":1,"raw":"今年 7 月份开始，起初只能拉两个（如果不是完全放下来，放到肘关节 $ 90 ^ \\circ $ 则则可以拉好几个）。9 月因为找不到地方拉，荒废了一个月。\n\n从 10 月初开始，已经连续一个月，每次完全放下来到下巴高过单杠，只能拉四个，每隔一天拉一次。","cooked":"

今年 7 月份开始，起初只能拉两个（如果不是完全放下来，放到肘关节 $ 90 ^ \\circ $ 则则可以拉好几个）。9 月因为找不到地方拉，荒废了一个月。

从 10 月初开始，已经连续一个月，每次完全放下来到下巴高过单杠，只能拉四个，每隔一天拉一次。

\n","createdAt":"2024-10-28 13:05:02.380192","updatedAt":"2024-12-22 15:09:06.824064","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":106,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":2,"publicVersion":2,"deletedAt":null,"isAnonymous":false,"user":{"id":4668,"username":"IO","name":null,"avatarUrl":"/uploads/image/86/f2/86f267c0aaa73835a999b7cc3a7e7a701605574eda9a2c2a56f5ddbbba64d1a9.avif","admin":true,"moderator":false,"signatureRaw":"","signatureCooked":null}},{"id":42208,"postNumber":2,"raw":"刚开始可以试试弹力带或等价物。本质上是使每次引体向上轻松一些，纯拉可能最后还能拉半个，但是根本上不去了","cooked":"

刚开始可以试试弹力带或等价物。本质上是使每次引体向上轻松一些，纯拉可能最后还能拉半个，但是根本上不去了

\n","createdAt":"2024-10-28 13:30:06.279285","updatedAt":"2024-10-28 13:30:06.279285","replyToPostNumber":null,"replyCount":1,"likeCount":1,"wordCount":51,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":1,"users":[{"id":4668,"username":"IO","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":346,"username":"hoist","name":null,"avatarUrl":"/uploads/image/0d/cd/0dcdf69d213b6798002779ad4b729567cd4d889ee4a56c07a8c4454e8b563219.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":42209,"postNumber":3,"raw":"1. 肌电图的数据表明对于新手来说，澳式引体和普通引体的效果几乎一样\n2. 体脂率高于 18% 时应该先选择减重\n3. 肩胛下压能用到更多肌肉而且保护关节","cooked":"

肌电图的数据表明对于新手来说，澳式引体和普通引体的效果几乎一样
体脂率高于 18% 时应该先选择减重
肩胛下压能用到更多肌肉而且保护关节

\n","createdAt":"2024-10-28 13:30:18.721773","updatedAt":"2024-10-28 13:30:18.721773","replyToPostNumber":null,"replyCount":0,"likeCount":2,"wordCount":65,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":2,"users":[{"id":346,"username":"hoist","name":null},{"id":4668,"username":"IO","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":4668,"username":"IO","name":null,"avatarUrl":"/uploads/image/86/f2/86f267c0aaa73835a999b7cc3a7e7a701605574eda9a2c2a56f5ddbbba64d1a9.avif","admin":true,"moderator":false,"signatureRaw":"","signatureCooked":null}},{"id":42213,"postNumber":4,"raw":"弹力带我应该不要了，它应该适合一个都拉不起来的人。\n我大二的时候天天拉，结果越来越强，体测测了 20 多个，直到过快翻越宿舍闸机导致肩袖受损。\n现在身体不行了，估计是已经定型了，不生长了。\n不过运动锻炼还是挺好的，给人一种自信。","cooked":"

弹力带我应该不要了，它应该适合一个都拉不起来的人。
\n我大二的时候天天拉，结果越来越强，体测测了 20 多个，直到过快翻越宿舍闸机导致肩袖受损。
\n现在身体不行了，估计是已经定型了，不生长了。
\n不过运动锻炼还是挺好的，给人一种自信。

\n","createdAt":"2024-10-28 13:34:20.432928","updatedAt":"2024-12-22 15:09:07.934473","replyToPostNumber":2,"replyCount":0,"likeCount":2,"wordCount":108,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"plus1","count":1,"users":[{"id":30,"username":"一只玉米人","name":"玉米🌽"}],"hasReacted":false},{"reaction":"❤️","count":2,"users":[{"id":30,"username":"一只玉米人","name":"玉米🌽"},{"id":346,"username":"hoist","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":4668,"username":"IO","name":null,"avatarUrl":"/uploads/image/86/f2/86f267c0aaa73835a999b7cc3a7e7a701605574eda9a2c2a56f5ddbbba64d1a9.avif","admin":true,"moderator":false,"signatureRaw":"","signatureCooked":null}},{"id":42223,"postNumber":5,"raw":"看你练次数还是练力量了。这俩是完全两个方向，就像 java 和 javascript。\n练次数要会用身体的力量甩，去网上专门学，比如 crossfit 那种蝶式引体，很多标准引体一个都拉不起来的人能甩二十多个。\n练力量要高频率中组数低次数加负重，比如每天拉 5 组，每组 3-5 个，达标了就背书包加负重。我不专门练引体，每次锻炼完随手拉个一组，最多的时候慢速能拉 20 多个吧。\n引体 15 个：\nhttps://www.bilibili.com/video/BV15b4y1V7QT/?spm_id_from=333.999.0.0","cooked":"

看你练次数还是练力量了。这俩是完全两个方向，就像 java 和 javascript。
\n练次数要会用身体的力量甩，去网上专门学，比如 crossfit 那种蝶式引体，很多标准引体一个都拉不起来的人能甩二十多个。
\n练力量要高频率中组数低次数加负重，比如每天拉 5 组，每组 3-5 个，达标了就背书包加负重。我不专门练引体，每次锻炼完随手拉个一组，最多的时候慢速能拉 20 多个吧。
\n引体 15 个：

\n","createdAt":"2024-10-28 14:43:28.681896","updatedAt":"2024-10-28 14:44:26.253365","replyToPostNumber":null,"replyCount":1,"likeCount":3,"wordCount":160,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":3,"users":[{"id":346,"username":"hoist","name":null},{"id":601,"username":"m0rsun","name":null},{"id":4668,"username":"IO","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":464,"username":"wxystudio","name":"studio","avatarUrl":null,"admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":42224,"postNumber":6,"raw":"学长练的好棒 :heart_eyes:","cooked":"

学长练的好棒 😍

\n","createdAt":"2024-10-28 14:46:47.585833","updatedAt":"2024-10-28 14:46:47.585833","replyToPostNumber":5,"replyCount":0,"likeCount":0,"wordCount":7,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":4668,"username":"IO","name":null,"avatarUrl":"/uploads/image/86/f2/86f267c0aaa73835a999b7cc3a7e7a701605574eda9a2c2a56f5ddbbba64d1a9.avif","admin":true,"moderator":false,"signatureRaw":"","signatureCooked":null}},{"id":42369,"postNumber":7,"raw":"可以练习举重，随便举一举对引体向上也会有很大帮助","cooked":"

可以练习举重，随便举一举对引体向上也会有很大帮助

\n","createdAt":"2024-10-30 05:14:49.680465","updatedAt":"2024-10-30 05:14:49.680465","replyToPostNumber":null,"replyCount":1,"likeCount":1,"wordCount":24,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"mingyao","count":1,"users":[{"id":464,"username":"wxystudio","name":"studio"}],"hasReacted":false},{"reaction":"❤️","count":1,"users":[{"id":464,"username":"wxystudio","name":"studio"}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":131,"username":"ChanWingYan","name":"陳永仁 | CHAN Wing Yan","avatarUrl":null,"admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":42384,"postNumber":8,"raw":"举重对引体没有任何帮助","cooked":"

举重对引体没有任何帮助

\n","createdAt":"2024-10-30 11:55:08.491106","updatedAt":"2024-10-30 11:55:08.491106","replyToPostNumber":7,"replyCount":0,"likeCount":0,"wordCount":11,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":464,"username":"wxystudio","name":"studio","avatarUrl":null,"admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}}],"hasMore":false,"lastReadPostNumber":7,"hasUrlPostNumber":true}