How to exercise the latissimus dorsi as the title Thank you

Pull-ups, as well as playing with the waist at 90 degrees, holding the fixed object with one hand, and lifting the weight with the other hand to lift up against the strength of the latissimus dorsi, the arm should be close to the body, and then put down, which is very effective.

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.

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.

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

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.

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