How to train latissimus dorsi, how to practice latissimus dorsi at home.

Buy two dumbbells:

1.Leaning over and rowing with both arms: Mainly work on the latissimus dorsi.

Action: Lean over and bend your knees slightly, hold the dumbbell in each hand, hang down under the front of the body, lift the dumbbell to the elbow and shoulder height or slightly higher than 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 one-arm rowing: Mainly exercise the outside of the back and lower back.

Movement: Hold the dumbbell with the palm facing inward, and the other hand supports the fixation at the knee of the same leg to stabilize the 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.Straight-leg deadlift: Mainly exercises the lower back, glutes and biceps.

Movement: Hold dumbbells in each hand and hang down in front of your body, your feet are naturally open, shoulder-width apart, straight legs, your back is straight, your body is bent forward, and your head is 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.

There are many ways to exercise the latissimus dorsi 1The grip distance is greater than the shoulder, that is, the wide grip pull-up, if you can't do it, ask someone to help lift the foot, this effect is very good, and you can exercise the forearm Oh 2You have a small barbell that you can do bent rows, and these two are more suitable for you, 5 sets at a time, 8-10 reps each.

Practice once every 3 days I wish you success.

This is how the latissimus dorsi of the big wings is trained!

This is how the latissimus dorsi of the big wings is trained!

Do push-ups, you can do it.

The latissimus dorsi mainly exercises pull-ups and deadlifts. Stick to these exercises every day, and soon you will have back muscles.

This article provides a set of exercises for the latissimus dorsi and a set of exercises demonstrated by a fitness trainer** to better explain how to exercise the latissimus dorsi.

Method steps.

Before we get into how to work the latissimus dorsi, let's first understand where the latissimus dorsi is located. The latissimus dorsi is a shallow, broad flattening muscle located in the chest, lower back area, and lower back region, and the development of this muscle is very beneficial for changing the body shape of men. The legendary inverted triangle is formed due to the development of the latissimus dorsi, so if men want to train the inverted triangle body, they must develop the latissimus dorsi, please see the figure below.

Next, we will provide a set of actions demonstrated by fitness coaches to exercise the latissimus dorsi** for your reference

Wide-grip pull-ups.

This movement is known at a glance, it is a pull-up, but it is required to use a wide distance when practicing. Each practice requires the practitioner to do as much as he can.

Pull back widely.

This movement is for fitness friends who can't do pull-ups, so you can use this movement first. The difficulty of the movement is adjusted by the angle of the body's lean. The greater the recline angle, the more difficult it becomes.

Wide barbell rowing.

This movement also requires the use of a wide grip on the barbell, and when rowing, the barbell is pulled along the thigh towards your lower abdomen, stopping less, and then slowly returning to the starting position.

Kneeling push-ups, one-arm dumbbell rows.

This movement involves pulling the dumbbell up to hip height against the body.

T-bar pull-down back.

This movement is similar to a pull-up, requiring the elbow joint to go down during the pull-down, down to the T-bar to the top of the chest, stop for a while, and then slowly return to the bottom.

Upright rope pull back.

This movement requires the practitioner to maintain body stability, and to feel the back shoulder blades close and apart during the movement.

Seated rowing. This is the same as pulling the back with an upright rope and is in a sitting position.

The above 7 actions to train the latissimus dorsi muscle are simply described in words, and more practitioners are still required to practice more, because fitness still needs to be practiced more, and only by practicing by yourself can you experience the mystery of the action. However, the back muscles belong to the big muscles, and the practice of back muscles is a multi-joint exercise, so it is difficult for beginners to experience the strength of the back muscles when they first exercise the back muscles. But it doesn't matter, as long as you practice more, you will definitely be able to feel the power of the back muscles.

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

There are many ways to exercise the latissimus dorsi, such as immobilization equipment, lat pulldowns, and seated rowing machines. Bodyweight training, pull-ups, dumbbell rowing, barbell rowing, there are many exercise methods, but the posture should be correct, and incorrect posture is harmful to the body, you can refer to it.

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 with the backs of your hands forward, 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.

To work the muscle blocks of the latissimus dorsi and to broaden the back, use a medium number of exercises for each movement, in sets of 6 to 12. During the movement, cooperate with breathing, exhale when the latissimus dorsi exerts force, and inhale when the latissimus dorsi contractes.

1. Perform pull-ups on the horizontal bar; 2. Use dumbbells (must be heavy, or use barbells) for bench press; 3. Hold the dumbbell in one hand and perform a rowing movement. Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles.

Generally this posture requires a lot of arm strength, at first you can start by standing with your back to the wall and practice: fist or palm on both sides of the head with both hands, mainly your elbows are stretched forward and abducted, like the pectoralis major muscles, but the back is forced! Slowly transition to doing it with your back to the ground!

The most effective and convenient way to train the latissimus dorsi is to do push-ups, when exercising the upper part of the latissimus dorsi, the hands are wider than the shoulders, and when exercising the lower part of the latissimus dorsi, the hands are narrower than the shoulders, the elbows are tightened, and the back is forced! According to the number of personal circumstances, weight, and the number of groups, the next one shall prevail!

Pull-ups and bent rows are classic movements for exercising a broad back.

This is how the latissimus dorsi of the big wings is trained!