If you want to train the latissimus dorsi well, what movements can quickly activate the latissimus d

We all know that the latissimus dorsi is an important part of the back muscles and is one of the key muscles that affect the "V" figure. Having a strong latissimus dorsi can make the back look more beautiful and the muscle contours more defined. If you want to create a good body for dressing, you can't do without the exercise of the latissimus dorsi.

The latissimus dorsi is located in the lower dorsal region of the chest, where the stretching and adduction of the muscles play a role and assist with inhalation.

Because there are more dorsal muscles, the more parts are involved in the exercise, and many beginner exercisers have a hard time feeling whether the back muscles are working on their back. Therefore, in the process of training the latissimus dorsi, you can only continuously improve your movements and find the right position of force.

How to exercise the latissimus dorsi? Here are 4 recommended movements to better activate the latissimus dorsi.

The first move: leaning over and rowing with one arm.

Target training muscle: mid-latissimus dorsi.

1.Lean over, one hand is supported on the bench, the knee joint is slightly bent, the lower leg on the same side is also supported on the bench, the knee joint is bent, the other hand grasps the instrument and puts it on the chest, the foot on the same side is on the ground, and the lower back is flat, this is a preparatory action.

2.The middle of the latissimus dorsi muscle is exerted and the instrument is slowly lowered to the lowest point.

3.After standing still for a while, slowly return to the preparatory movement, and then switch sides and repeat the exercise after completing the exercise on one side.

The second movement: apparatus rowing.

Target training muscle: latissimus dorsi.

1.Sit facing the apparatus with your feet on the pedals of the apparatus, bend your knees slightly, hold the handle with both hands straight, bend your elbows slightly, and keep your lower back straight.

2.The back contracts and stretches the rope with both hands to reach the front of the chest.

3.After 1-2 seconds of rest, use the latissimus dorsi strength to slowly return the rope to the preparatory position.

The third movement: narrow grip chest pull-down.

Target muscles: latissimus dorsi, biceps femoris, and teres major.

1.Sit facing the machine, put your feet on the ground, hold the handle of the machine with both hands, bend your elbows slightly, and tighten your chest and abdomen, which is a preparatory action.

2.Contract the latissimus dorsi muscle, inhale, and pull the rope down to the top of the chest.

3.After 2-3 seconds of rest, exhale and stretch the latissimus dorsi muscle to return to the preparatory movement.

The fourth movement: the instrument is pressed down with a straight arm in a standing position.

Target muscles: lower latissimus dorsi.

1.Stand facing the machine with your feet at a distance from your feet and shoulder width, hold the handle with your hands straight, your hands at a distance and shoulder width apart, your elbows slightly bent, your lower back straight, and your body leaning forward slightly to tighten your abdomen, which is a preparatory movement.

2.The latissimus dorsi muscles exert their strength and pull down the rope to the base of the thigh.

3.After standing still for 1-2 seconds, return to preparatory action.

If the action is not standard, it is easy to cause the force to be the arm muscles instead of the latissimus dorsi, and you can ask for guidance when practicing.

Pull-ups. This action can exercise the strength of the latissimus dorsi. The elastic band rotates the shoulders outward, keeping you seated and flicking your hands outward. Straight-arm rope pull-down. It is the best movement of the latissimus muscle.

Movements that quickly activate the latissimus dorsi include wide grip pull-ups, one-arm leaning dumbbell rows, etc., and the force of these movements is on the latissimus dorsi muscle on the lateral side of the thoracolumbar fascia.

1. Bend your hips and knees slightly, lean forward, and raise your arms upwards completely;

2. In the process of pressing down on the arm, rotate the same side of the body to squeeze the outside of the abdomen, the shoulder blades should be closer to the pelvis, and then the elbow of the arm should be pressed down to the spine to the greatest extent;

Unilateral spiral activationThis action is a faster activation for beginners. But after all, it is only one-sided activation, and there are many movement processes, and it takes more time to activate all the left and right sides, so it is recommended to warm up before fitness training.

1. Grasp the elastic band with both hands, and stretch the elastic band with your body back;

2. Push the shoulder blade closer to the middle and press down to the maximum extent, do not shrug the shoulders, keep the trunk upright, flex the left and right sides and rotate slightly, and feel the squeeze of the latissimus dorsi;

The lateral flexion squeeze activation can activate the latissimus dorsi muscle on the left and right sides of the shoulder and back at the same time, which feels less intense than the unilateral spiral, but the efficiency is fast enough to be suitable for reactivation between sets, so that the contraction feeling of the next group of training is stronger, and it can also be used as a squeezing and squeezing action after the last few sets of the back training plan to make the congestion more obvious.

If you want to train your latissimus dorsi well, then pull-ups are an exercise that can definitely give your latissimus dorsi a better workout, which can quickly activate the latissimus dorsi and make your latissimus dorsi look very tight.

Push-ups and planks are most useful, although they are basic. They are absolutely useful for quickly activating the back muscles as well as the arm muscles for a full-body workout.

For example, the elastic band pullback, the bench press bird, and the superman knee lift in the air. This kind of movement can train the back muscles very well.

There are three main methods: rowing, pull-ups, barbell exercises, and pull-up machine exercises Rowing essentials: standing posture, leaning forward and parallel to the ground, holding the bell with both hands down, inhaling, pulling the bell to the front of the leg, along the front of the leg to the front of the lower abdomen, pause slightly, exhale, and slowly put down.

During the process, keep the upper body bent forward and do not move. Personally, I recommend that you use a tension device: the tension device is placed behind your back, and it is pulled diagonally and horizontally.

Move your hands up and down, or your hands down and up. Both can exercise the latissimus dorsi. It works great, and I've used it in the past.

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 stuffy manuscript with the tension of the back muscle group, and slowly restore the crossbar.

In the human body, the latissimus dorsi is a muscle group located under the skin on the lower back and the posterolateral aspect of the chest, and it is also the largest latissimus muscle in the human body, with a right triangle in shape, the upper medial part is covered by the trapezius muscle, and the aponeurosis arises from the lower 6 thoracic spinous processes, all the lumbar vertebra spinous processes, and the lateral lateral iliac crest posterior labial 1 3. In fact, in daily exercise, the latissimus dorsi is a very easy to ignore piece, in fact, exercising the latissimus dorsi is also quite important, if the latissimus dorsi is developed, it will make people's body look more straight.

So, in daily exercise, how can the latissimus dorsi be thickened. In fact, there are many ways to work the latissimus dorsi, and a barbell bent row is the best way to increase the thickness of the latissimus dorsi, and here are the main technical points:

First of all, from the perspective of standing, the feet are shoulder-width apart, the knees are slightly bent, the body is in front, the whole back should be kept flat, and the lower back must be straight. Hold the bar with your hands slightly wider than shoulder-width apart, and align your body with the center point of the bar.

Then, pull the barbell up towards the navel, pay attention to the contraction of the back when pulling up, and then do the pulling action with your hand, so that the barbell touches the navel. When you return to the starting movement, feel the feeling of your back opening and send your hand out.

In fact, to exercise the latissimus dorsi, it is also important to master the way of exerting force, because only in this way can you fully exercise the latissimus dorsi and achieve twice the result with half the effort. In fact, the focus of latissimus dorsi strength is peak contraction and full extension. The so-called "peak contraction" means that at the peak of the training movement (such as chest clamp to the end, pull-ups to the end), stop still for 2-3 seconds, and keep the muscles still contracting.

"Full stretching" means that you can contract your muscles to the maximum extent possible, so that you feel the muscles in your back being pulled. In fact, the "peak contraction" is one of the most effective in back muscle training**. It is worth mentioning that the former Olympic Mr. Filsis also said in an interview that the secret of his back muscle training is "squeeze and rest".

Squeezing means that in back muscle training, the shoulder blades should finally feel closer, contracted, and pulled down, and the upper arms should also be pulled back to the extreme, feeling that the entire back is squeezed and contracted in one place. Stillness means that you need to stay in this state for 2-3 seconds. In fact, studies have shown that in pull-down exercises, the latissimus dorsi myogram is most active during the resting phase.

Here, let's briefly introduce the latissimus dorsi pulldown. In fact, wide-grip pull-ups are a great form of exercise, but for beginner fitness enthusiasts who can't do pull-ups because they don't have enough strength, seated pulldowns are the best alternative to allowing beginners to control their loads. At the same time, exercising and training can also make it easy to choose the weight that you can control.

When exercising, exercisers only need to sit on the fixed seat of the pull-back exercise machine, and then exercise wholeheartedly, which is also very convenient.

All in all, the latissimus dorsi exercise is not an overnight effort, but requires long-term persistence.

You can use push-ups or pull-ups to do this, and the correct force must feel a tightness in the shoulder blades of your back.

Strive for the correct guidance of a fitness instructor through exercise.

Finally, the training of back muscles places special emphasis on back force, and special attention should be paid to the standard of movement. At the same time, back muscle training should also protect the spine and shoulder joints to avoid injury.

Exercises such as pull-ups and push-ups are definitely the best exercises to practice the latissimus dorsi. In the process of exercising, your latissimus dorsi can get better workouts, making your back look fuller.