How to train latissimus dorsiMy latissimus dorsi is one big and one small

Arm force bar or side arm breaking force device.

If you want to train the latissimus dorsi, it is recommended that you can insist on doing pull-ups, insist on doing 20 sets a day, and insist on a week will have obvious results, but you must practice gradually according to your physical condition.

It should be chosen to do chest expansion exercises first and then start to put your arms together, and then squat, you need to be careful not to take too long.

You need to hold heavier objects often, and then stretch your body, try to stretch your arms back, pay attention to moderation, and don't stretch for too long.

Pull the body upward, actively mobilize the shoulder blades, and make the middle of the pectoral muscle stick to the bar; It is important to note that it is the latissimus dorsi contraction force and not the arms.

We can do some pull-up movements, the arms are straightened, we can do some leg lifts or crosses in the pants; Do not lean back, but sit very upright; We do it by stretching or hailing some rope to get the rope out of the way.

In general, pull-ups can be done; In the process of practice, it must be in moderation, not excessive; In the process of back training, you need to raise your head and chest.

It should be done frequently, and it is necessary to find a special coach for special exercises; Pay attention to the scale to avoid causing muscle strain and muscle damage caused by socks; I always go to the gym to find a coach for special training.

How to train the latissimus dorsi

The barbell bent row mainly exercises the latissimus dorsi and is the best way to increase the thickness of the latissimus dorsi.

1.Stand with your feet shoulder-width apart, knees slightly bent, body in front of you, your back flat, and your lower back straight. Hold the bar evenly with your hands slightly shoulder-width apart, aligning your body with the center of the bar.

2.Pull the barbell up towards the navel, pay attention to the contraction of the back when pulling up, and then do a lifting motion with your hands so that the barbell touches the navel. When you return to the starting position, feel the opening in your back and extend your hands.

How the latissimus dorsi muscles exert their strength

The focus of the latissimus dorsi muscle is peak contraction and full extension. Peak contraction refers to stopping for 2-3 seconds at the highest peak of the training movement (e.g., chest clamp to the end, pull-ups) to keep the muscles in static contraction. Full stretching is to let the muscles contract to the maximum, so that you feel the back muscles being stretched, and the peak contraction is the most effective in back training**.

Mr. Olympiad Fercis also calls his back training formula "squeeze and rest."

Among them, squeezing means that in the training of back muscles, the shoulder blades will eventually feel closer, contracted, and pulled down, and the forearms should also be pulled back to the extreme, feeling that the entire back is squeezed and contracted into one place. Stillness is to hold this state for 2-3 seconds. In pull-down exercises, the latissimus dorsi electromyography is most active during the rest phase (and to some extent a very effective exercise).

How to do a high pulldown

Wide-grip pull-ups have the same training effect, but for beginner fitness enthusiasts who can't do pull-ups because of insufficient strength, then this seated pull-up will be the best choice so that beginners can control their own weights. You can choose a weight that you can hold. Hold the handles at both ends of the upper horizontal bar with both hands at a distance wider than shoulder-width apart, thumbs up, lower body steady, upper body slightly tilted back into an arch.

Sit on the fixed seat of the back pull exercise machine, hold the lever with both hands, keep your back straight, lean back slightly, and hold your chest straight; Inhale, contract the latissimus dorsi, pull the horizontal bar vertically down from the top of the head to the back of the neck and shoulder level, or pull the horizontal bar vertically from the top of the head to the chest, pause for 2-3 seconds to tighten the latissimus dorsi; Then exhale and slowly recover and stretch the latissimus dorsi along the original path.

If you want to train the latissimus dorsi well, then we can insist on doing pull-ups every day, and this exercise will have obvious results if you stick to it for half an hour every day for a month.

At present, furniture delivery specialists not only need to be able to drive a vehicle, but also need a variety of furniture installation skills. Due to the low degree of standardization of furniture.

The latissimus dorsi muscles are mainly exercised through levers, and they must be in moderation when training, and you can consult some fitness trainers.

1. Lean over and row with both arms.

This action is generally easy to complete with a barbell, but dumbbells can also imitate the completion of the action. Lean over and bend your knees slightly (or climb and climb), hold the dumbbells in each hand, hang down the front of the body, lift the dumbbell to the elbow and shoulder height or slightly above the shoulder with the contraction force of the latissimus dorsi, pause for a while, and then control the dumbbell with the tension of the latissimus dorsi muscle to slowly restore.

Note: When rowing, the main thing is to contract and stretch the latissimus dorsi, and the upper body should not be lifted up to avoid borrowing force.

2. Lean over and row with one arm.

Hold the dumbbell with your palm facing inward, and hold the other hand on the same leg at the knee to stabilize your body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a while, then slowly reduce the control (fully extend the back muscles), and do it on one side and the other side after doing it.

3. Dumbbell deadlift.

This is a multi-sport movement that focuses on the latissimus dorsi, lower back, glutes, and biceps femoris. Hold dumbbells in each hand and hang in front of your body, your feet are naturally open, shoulder-width apart, your legs straight, your back straight, your body bent forward, and your head raised until your upper body is about parallel to the ground. Then the lower back muscles contract forcefully to restore the upper body.

Note: To maintain tension, the dumbbells do not touch the ground when the body is bent forward. Don't move too fast.

Latissimus dorsi training program.

1. The fibers of the latissimus dorsi are fan-shaped, for example, the biceps is straight, but the latissimus dorsi is not, which requires us to exercise the latissimus dorsi from multiple angles to have an effect.

2. It is very important to have the fascia of the latissimus dorsi, which is connected to your triceps brachii.

For the fourth and fifth fingers, many people choose to hold the latissimus dorsi with full grip, of course, there is nothing wrong with that, but if you want to really activate your latissimus dorsi, then the weight of the equipment is only felt in the position of your fourth and fifth fingers.

3. If you want to really exercise the latissimus dorsi, then the deadlift is a fitness method you must choose, which can activate your latissimus dorsi to the greatest extent, followed by pull-ups, just like the latissimus dorsi fascia mentioned above, pull-ups can make the fascia get the best exercise.

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