How to exercise the back muscles, mainly latissimus dorsi, psoas 30

How do you train latissimus dorsi muscles? This is a question often asked by many people who like fitness and bodybuilding, in fact, there are many ways to train latissimus dorsi muscles, but many people can't stick to it for a long time, so the effect of exercise is not very obvious, in fact, as long as you find the right method, you can quickly train the latissimus dorsi muscles, so how can you effectively train latissimus dorsi muscles? Let's introduce it to you.

1. Barbell pitch rowing: The feet are naturally open, and the torso is bent forward to the back parallel to the ground. Bend your legs slightly so that your weight is in a vertical line that is close to the surface of the balls of your feet.

Hold the bar forward with the backs of both hands slightly wider than shoulder to shoulder. Keep your back straight and your head slightly raised. During the movement, the latissimus dorsi muscle contraction force is used to lift the crossbar close to the body until it is lifted close to the lower abdomen.

Finally, the latissimus dorsi is in the peak contraction position and stops for a while. Then, with the tension of the latissimus dorsi, it is slowly restored in the same way.

2. T-bar rowing: The feet are naturally separated, the legs are slightly bent, so that the torso is parallel to the ground, and the head is slightly raised. The arms are lowered so that the latissimus dorsi is in full extension.

During the movement, with the contraction force of the latissimus dorsi, lift the crossbar to touch the junction of the chest and abdomen. At the same time, the shoulders are stretched back, and the torso is slightly lifted upwards to facilitate the back shoulder blades to be clamped in the middle of the spine, and finally the entire back muscle group is in the peak contraction position, stop for a while, and then control the tension of the back muscle group, and slowly restore the crossbar.

3. Wide grip chest pull-ups: The width between the hands should be conducive to concentrating the contraction of the back muscles and feeling the opening and closing of the two shoulder blades. Chest pull-ups require the torso to rise above the horizontal bar or close to the chest to bring the back shoulder blades together and the back muscles to be in the peak contraction position.

Then, with the tension of the back muscles, the torso slowly descends and restores. Some exercisers with weak back and arm strength can not adapt to the weight of the body to complete the pull-ups with bare hands, and can use the instrument sitting pull-down action, which can also achieve the effect of exercising the latissimus dorsi.

When we use the above methods to exercise, we should fully grasp the essentials of the action, in order to exercise the latissimus dorsi muscles more effectively, each action should be practiced several times, and pay attention to your breathing status when exercising, exhale when exerting force, inhale when contracting, and often exercise the muscles of the latissimus dorsi, which can effectively relieve the symptoms of shoulder and back pain.

The latissimus dorsi is one of the most important parts of training for bodybuilding enthusiasts.

Its degree of development has a lot to do with bodybuilding. In other words, when the latissimus dorsi is thick and developed, the entire back looks like a "V" shape. There are many training methods for developing latissimus dorsi and trapezius muscles, teres major, teres minor, rhomboids, infraspinatus, and other back muscle groups.

Among them, pull-ups are a common and effective training method. The pull-up process is very simple, hold the horizontal bar with both hands wide, the arms straight, the body slowly hanging down, the lower back down, and the lower legs straight or crossed. Then, while inhaling, bend the arms with the contraction of the latissimus dorsi muscle and pull up until the lower jaw (chin and chin) exceeds the horizontal bar or the back of the neck is close to the horizontal bar.

After a short pause, inhale and use the latissimus dorsi strength control to slowly descend until recovery. The chin is over the bar, and this movement is called "chest pull-up". The back of the neck is close to the horizontal bar, also known as the "pull-up after the neck".

There is also a kind of pull-up, which is to hang a special beam on the horizontal bar, and hold the beam under the frame with both hands to do pull-ups. This rotten action is called "parallel grip pull-ups". In general, if you do more than 15 pull-ups at a time, try tying a weight or barbell with a belt or rope bundle.

Some people like to hang heavy objects around their waist, while others are used to tying them around their ankles. However, there are two things to remind you of, one is that the weight should be appropriate; The second is to pay attention to safety.

1.Practice the latissimus dorsi.

From the physical point of view, it can make the body shape of the inverted triangle more obvious and toned;

2.Practicing the latissimus dorsi can straighten the back and reduce discomfort in the lower back;

3.The back of the human body is the less used part, and consciously exercising it is beneficial to the health of the body.

The area marked in red in the diagram is the latissimus dorsi.

Hello, latissimus dorsi exercises can make you look thicker and stronger. This is an important muscle component for a good figure. As the saying goes, the back of the tiger is worth the huge back muscle group.

The best exercises for latissimus dorsi are rows, deadlifts, pull-ups.

It's a wide-grip pull-up.

The following are the exercise methods and precautions:

Exercise method 1: Pull-down in front of the neck: Pull-down in front of the neck in a seated position Key exercise parts:

Anterior deltoid fascicles, trapezius, upper back, and upper arm muscles. In the starting position of the seated front neck pulldown, you need to sit in a fixed position on the pull-back machine, and hold the handles at each end of the upper bar with both hands. Then inhale, pull down the bar vertically from the top of your head to your chest, and pause for 2-3 seconds.

Then exhale and slowly return the way you came.

Note: Repeat. Seated anterior neck pulldown training Note: When completing the movement, the arms should be evenly exerted to prevent jerking or uncontrolled sudden resumption. It's best to hold the handle as wide as possible, as this will make it easier for you to exert force.

Exercise method 2: Pull-ups: Hold the horizontal bar with a wide grip distance (palm forward) with both hands, keep your feet off the ground, hang down and straighten your arms naturally, and pull your body up with the contraction force of the latissimus dorsi muscle until the horizontal bar touches or approaches the chest.

Hold still for a second to allow the latissimus dorsi to contract completely. Then gradually relax the latissimus dorsi and allow the body to descend slowly until it is back to full sagging, and repeat. Breathing method:

Inhale as you pull your body up and exhale as you droop.

Points to note: When pulling up, focus on the latissimus dorsi, pull the body as high as possible, do not let the body swing when pulling up, and do not touch the ground with the feet when sagging. Exercise method three:

Barbell bent over rowing: Bent over rowing starting position: bend your knees, lean forward with your upper body, and hold the bar with your arms straight down, so that the barbell is slightly off the ground.

Don't hang your head. Movement process: contract the latissimus dorsi, pull the upper arm up, pull the barbell as high as possible, stand still for a second, and let the barbell slowly descend until the arms are fully extended and drooping.

Breathing method: Inhale as you pull up the barbell and exhale as you lay it down.

Key takeaway: When pulling up, think that the main force comes from the contraction of the latissimus dorsi, not the hips. When pulling up, tighten your waist, try not to shake your upper body, push your legs, and move your hips back to maintain balance.

If you're rowing with one arm, rest your other hand on your lap or stool. Hook a barbell plate around your waist to add weight.

If you want your back to look good, then how to train the latissimus dorsi.

3 exercises to effectively strengthen the back musclesSome people have a straight chest and waist, and their posture is upright, giving people the impression of health and beauty; And some people have a narrow back, with a chest and shoulders, and a loose walk, giving people a feeling of illness and weakness. Nowadays, many young people are growing rapidly, and if they neglect exercise, they will grow tall and thin, and their limbs will be thin and weak; Some middle-aged people lack exercise due to long-term desk writing, so that the back is bent and gradually becomes a posture with chest arched back. Therefore, if you want to build a bodybuilding image, it is important to strengthen the back muscles.

The muscles of the human back are the largest and most powerful latissimus dorsi, and the beautiful body shape of the modern male body is made of the strong latissimus dorsi muscle to form an inverted triangle on the torso, forming a straight posture, giving people a strong sense of beauty. At the beginning of the exercise, the upper back muscles develop faster. After a period of exercise, the latissimus dorsi gradually extends from top to bottom to the waist, so that the whole back forms an "inverted triangle" body shape with muscles that celebrate fullness, firmness and broadness.

Here are a few ways to do this: Pull-ups The "forehand grip" is based on exercising the latissimus dorsi, usually with a wide grip distance. The wider the grip distance, the more difficult it is, and the better the effect, and the pull-up on the back of the neck is more significant than the pull-up on the chest.

The "backhand grip" is mainly used to exercise the biceps brachii, and it also has a certain effect on the development of pectoralis major and latissimus dorsi. Lie on your back and pull up with straight arms Lie on the bench with your feet flat and step on the ground, hold the barbell with your fists facing each other, stretch it out on your legs, and place your hands slightly wider than your shoulders, then lift the barbell up in front of your body with your straight arms and drop it above your head until your arms are parallel to your body, stop for a while, and then lift your straight arms along the same path and return to the preparatory position. Straight arms and neck pull back Feet naturally apart, fists in both hands forward, palms outward grip the spring handle puller, arms straight above the head.

Pull the straight arms to the sides until they are perpendicular to the body. Pause for a while, then relax and restore.

Pull-ups are shoulder-width or a little wider, and dumbbells can be rowed.

There are many ways to exercise the latissimus dorsi, as follows. In the barbell rowing method, hold the bell with both hands down and inhale, and pull the bell back in front of the leg. Walk along the leg in front of your lower abdomen, then pause, exhale, and slowly lower.

Stroke with a dumbbell in one arm, palm facing inward, holding the dumbbell in one hand and supporting the other palm and knee on the bench.

There are many ways to exercise the latissimus dorsi, such as barbell rows, dumbbell bend rows, and pull-ups, deadlifts, and the like. The correct way to do a one-arm row with dumbbells is to lean over first, hold your left knee and left hand, hold the dumbbell in your hand, and sink your shoulders so that the latissimus dorsi muscle is completely stretched.

Inhale and prepare, exhale with force. You can go straight or in an arc upwards and backwards.

Deadlift the barbell and stand there bending over to pull up the barbell. The front level of the horizontal bar, the back level, and many more to check online.

1. Pull-ups.

Pull-ups are a relatively common exercise, and it's also a common way to work the latissimus dorsi muscle, which can be done anywhere there is a horizontal bar, whether it's a park, a neighborhood, or a school. At the same time, pull-ups can also exercise other small muscle groups in the back, such as teres major. Depending on the purpose of our exercise, you can choose between a wide grip and a narrow grip, if you prefer to work on the lateral and upper parts of the latissimus dorsi, then choose a wide grip, and if you need to exercise the latissimus dorsi thickness, you can choose a narrow grip.

Essentials of movement: Hold the horizontal bar with your hands shoulder-width apart, stretch your arms and hold the horizontal bar, pull it up hard, then slowly and evenly lift your chest to the horizontal bar, and finally slowly relax your elbows and shoulders, and naturally and slowly descend to the same place.

2. Boating action.

Do pull-ups to have an inverted triangle body shape. And if you want to have a more structured and thick back, you have to learn to do rowing movements. Rowing is the most effective way to work the latissimus dorsi, which can work almost the entire back muscles.

3. Sitting rowing.

Seated rows work the middle of the latissimus dorsi and shoulders.

Action essentials: sit on the rowing machine, put your feet on the pedal, you can adjust the position of the front and back of the body to the knee slightly bent, then stretch your arms straight, hold the drawstring with both hands and pull back slowly, pay attention to the pulling process to feel the stretch of the latissimus dorsi, and finally slowly loosen the pullstring back to the original place. Alternate arms to improve exercise efficiency.

Fourth, one-armed dumbbell rowing.

Essentials of movement: Bend the body to hold the bench with one hand, hold the dumbbell with the other hand, keep the back straight, lead the shoulder blade back, then pause slightly, raise the elbow, lift it and then pause, and finally fall naturally, pause, and relax the shoulder blade.

Fifth, the barbell leans over and rows.

This movement is more difficult than the above movements, and the exercise effect will be more obvious, which is more suitable for veterans who exercise regularly.

Movement essentials: First stand in a narrow position, with your arms straight and your hands slightly wider than shoulder width, then bend your knees and back so that your body is at a 45-degree angle to the ground. Hold the barbell below your knees.

Tighten your upper body and shoulder blades, then lift the bar to your upper abdomen, pause for a moment, and finally slowly lower the bar. It is best to complete this movement more than 20 times. When you first start practicing, the focus is to find the feeling of exercising, and the rowing action is mainly to exercise the back, so try not to use the legs to exert force when lifting, and pay attention to the contraction of the upper back and latissimus dorsi.