A bent row is the best way to increase the thickness of the latissimus dorsi, how do you master the

Of course, there are many ways to practice the back, and leaning over rowing is actually the best way to increase the thickness of the latissimus dorsi, but it also requires very, very high requirements for the essentials of the movement. <>

In fact, the back bend row, the requirements for the legs are the same as the requirements for the legs of the deadlift, which requires a stable support of leg strength, not that when we bend over to row, the legs sway from side to side, which will also lead to us easily using inertia to borrow force, but it is also easy for us to be injured because of our instability. Therefore, the foundation of all sports, including leaning over rowing, requires a stable support of your legs to ensure a standard for all subsequent movements. <>

2.When training this movement, the waist and back must be straight, and you can't bend over to do this exercise, which will hurt your waist very much

Another requirement of the back bend row is that your waist must be in a vertical state, your back is also in a vertical state, if your upper body is not in a vertical state, bend over to do the back bend over rowing, we can easily feel, in fact, it is not the muscle strength of my back, but all my burden is added to my waist, so that there is a big damage to our waist, Therefore, the second point of the movement is to be sure to straighten the upper body. <>

3.Adequate warm-up is an essential item in all sports, only if we let our muscle groups have already been accustomed to a high-intensity activity, or have been in a state of exercise, so that we can do the next action, which can also effectively avoid the possibility of our strain.

Leaning over the essentials of rowing:

1.Hold it straight, the grip distance should be wide, and the barbell should be pulled towards the navel.

2.Lift slowly upwards without pushing too hard.

3.Lower the bell slowly and master the rhythm.

First, bend your body and grasp the dumbbell with a straight grip, support your body with your other hand on the bench, and bend your other knee on the bench, your body is almost parallel to your face, and raise your head and chest. Secondly, put the weight as low as possible, and pull the weight up with the palm towards the body; Try to keep your body still and pull the dumbbells to your side with your back instead of your arms; Lower it slowly, keeping the weight under control, and finish working on one side before working on the other.

The essentials of its movements are to grasp the center of gravity of your body, and at the same time, you should pay attention not to use too much force to cause damage to your body, and at the same time pay attention to the direction of force.

The main dispersion of the barbell leaning row is to develop the thickness of the latissimus dorsi. （）

a.That's right. b.Mistake.

Correct Ponzer's Answer: a

1. Warm-upWhen doing physical exercise, you must do enough warm-up exercises. The human body is actually a high-precision instrument, so it takes time for a person to enter a state of high-speed operation from a static state. And warming up is telling our body that we're going to move and needs a positive response from them.

Second, the action standardWhen performing a leaning row, we focus on exercising the muscles of the back, so when doing the actual exercise, we must straighten the waist and back. Only in this way can we avoid the involvement of the muscles of the arms and shoulders in the exercise, so that we can concentrate the exercise on the muscles of the back.

Third, the difficulty is appropriateWhen performing a bent row, it is important to master the standard workout movements before gradually increasing the difficulty and weight.

At the beginning of the exercise, we can use the support of the stool to perform a one-arm light weight exercise. When our body gradually adjusts to the light weight, it constantly adjusts its limits. But in this process, we must not take too many risks, and we must understand that what suits us is the best.

The effect of the workout is related to the equipment, the intensity, method and time of the workout, so it may be that your movements are not standardized, or it may be that you do not stick to it for long enough.

Choosing to do pull-ups directly can significantly promote the growth of our back muscles, and doing pull-ups with the forehandExercising our 12 ceps, dorsal muscles, and pectoral muscles have a very obvious effect, but at the beginning, you need some equipment to assist, such as the gym, it has a special, pull-up machine, it can play a certain auxiliary role, that is, at the beginning, your arms and or upper body muscles are not enough to completely pull you up, it can exert a certain gravity, making it easier for you to get up, Then you gradually reduce the support of gravity and slowly your muscle groups are exercisedSo your back muscles, your chest muscles are fully developed.

Lifting dumbbells at home by yourself is also a way, lifting dumbbells sideways, that is, when lifting dumbbells, keeping our body parallel to the arm lifting the dumbbells, it can better exercise the muscles of the backIf it is a 90-degree chew, that is to say, our arms and our body remain parallel to 90 degrees, and then this kind of arm bending, it exercises more of the muscles on our arms, or the pectoral muscles do not play a big role in the muscle training of our back.

Fitness is a long-term process, and it is naturally not something that can be practiced overnight, so it is necessary to be patient and have perseverance to persevere, regard him as a hobby in life, if you really like him, you don't feel that he is a burden, but that he can relax himself as a spice in life, and then he can also exercise and improve his personal physique.

Exercises to build back muscles are pull-ups, barbells, dumbbells, bungee cords, etc.

You can exercise your back while exercising your arms, and you can lift dumbbells, pull-ups and other exercises.

You can do some body up, use the gym equipment to lift irons, planks, etc.

Sit-ups, which can be a good way to strengthen muscles and help to make flesh on the back of the arms.

Push-ups are supposed to work the back muscles, because the points of force are the arms and legs when you do them.

It may be that we have a short workout time, we can't just exercise one movement, we have to add other movements.

You can lift dumbbells and pay more attention to the swing of your body and abdomen during your own exercise.