How do you train the latissimus dorsi without dumbbells? 20

Pull-ups are best, and if you don't have dumbbells, do push-ups first, push-ups that are wider than your shoulders.

Actually, it's best to pull pull-ups, if you can't pull yourself, then put yourself from top to bottom, jump up and grab it, and then slowly put yourself down, the slower the better, you know. You don't have the tools for the other way ... That's it, at the beginning of the pull-ups it is recommended to repeat two sets, the number of roots distance from their own ability.

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.

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 lower back, glutes and biceps. 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.

4. Dumbbell weighted squats.

When doing many movements, the movements are complementary to each other, and generally one movement does not only exercise a certain part of our body. When doing squats, when the body is squatting, the arms need to hold the dumbbells and do the front flat lift upwards, so it has a stretching effect on the back muscles and can be well exercised.

5. Dumbbell straight-legged deadlift.

The dumbbell straight leg deadlift can exercise our leg muscles, but it is also effective for exercising the back muscles. At first, grasp the dumbbells with both hands, stand up naturally with your legs straight, and hold your chest and abdomen straight.

At this time, hold the dumbbells, and in the process of leaning over, the arms will naturally hang down, but pay attention not to arch the back, so that the arms and shoulders are exerting force, so it also has a very good exercise effect on the back muscles.

6. Lean over the dumbbell flying bird action.

At first, lean over the bench with your legs relaxed and hanging on the ground. At this point, hold a dumbbell in each hand and place it at your sides. When you start the movement, use your arms to lift the dumbbells up, taking care to open your arms at your sides, knowing that your hands are straight and your shoulders are straight.

At this time, the arms are raised back again until the hands can be kept parallel to the back, and the back is tightened back when doing this movement, so the exercise effect is very good. Then slowly retract the action and start over, completing 20 at a time.

11.Stand on the side of the bench and support your palms and knees close to the bench on the bench, so that your upper body will be parallel to the ground.

2.Hold the dumbbell with your other hand straight.

3.Keep the back of the slippery slippery still and raise the dumbbells to the waist with your elbows bent.

4.Lower the dumbbell and return to the starting position, repeat a few times and then switch sides.

21.At first, adjust the chair to a level or slight incline, lie down facing the bench, and hold the dumbbells with both hands outstretched.

2.Lift dumbbells to chest height, 3Put down the dumbbell and start again after returning to the starting position.

31.Stand up straight with your knees slightly bent and your feet shoulder-width apart.

2.Hold the dumbbell close to the front of your body and lift the dumbbell to chin level.

3.Hold for two seconds, then lower down and start again when you return to the starting position.

41.Stand up straight with your knees slightly bent and your feet shoulder-width apart.

2.Stretch your arms out, do a shrug motion, and when your shoulders reach a high point, hold for three seconds.

3.Relax your shoulders and return to the starting position and start again.

4.When shrugging, keep your shoulders straight up and down, don't rotate them back.

1. Lean over and row with both arms.

Essentials of the movement: The back must be straight, the body must be as forward as possible and parallel to the ground, use the strength of the latissimus dorsi muscle to lift the dumbbells, and when you reach the peak, you will be able to raise your chest and shoulders.

This movement focuses on the latissimus dorsi. Lean over and bend your knees slightly, hold a dumbbell in each hand, hang down under the front of your body, and use the contraction force of the latissimus dorsi muscle to lift the dumbbell to the elbow and shoulder height or slightly above the shoulder, pause for a moment (chest up, shoulder expansion back) for a while, and then use the tension of the latissimus dorsi muscle to control the dumbbell to slowly reduce.

2. Lean over and row with one arm.

This movement mainly exercises the outside of the back and lower back. Hold the dumbbell in one hand with the palm facing inward, and hold the same fixation as the knee on the same side to stabilize the body. (Shoulders should be flat) fully contract the back muscles, lift the dumbbells to the waist position, pause for a while, and then fully stretch the back muscles, and slowly restore control.

3. Straight-legged deadlift:

This movement mainly exercises the lower back, glutes, and biceps femoris, holding dumbbells in each hand in advance, the feet are naturally open, shoulder-width apart, the legs are straight, the waist and back are straight, and the head is raised until the upper body is about parallel to the ground.

Suggestions for the above actions.

Do 4-5 sets each time, 8-12 pieces per group, the weight of the first group is slightly lighter, and the weight of the next few sets is controlled at about the exhaustion of the 12th group, and the rest between groups is about a minute. Inhale as you lift up, lower and exhale.

Dumbbell is the most common kind of fitness equipment, because it is small and lightweight, easy to carry the characteristics, many families have dumbbells, although dumbbells look very simple, but the dumbbell training method is different, the role of fitness is also different, the muscles of the body are also different, so you should choose the right action according to the part you want to exercise, let's talk about some ways to train the back of dumbbells.

1) Elbow flexion and chest expansion: Stand shoulder-width apart legs, hang down with dumbbells in both hands, and bend your elbows with your arms flat and expand your chest back at the same time. Repeat 12 to 16 times.

2) Diagonal attack: Legs are separated and shoulder-width apart, both hands hold dumbbells and elbows on both sides of the chest, the upper body is slightly moved to the left, and the right hand strikes obliquely to the left front, alternating left and right, repeating 6 8 times each.

3) Side attack: Stand with your legs shoulder-width apart, bend the dumbbells in both hands and place them on both sides of the chest, and hold the dumbbells in your left hand to the right side, alternate left and right, repeat 6 8 times each.

4) Strike from above, spread your legs shoulder-width apart, place dumbbells on both sides of your chest when bending, and strike upwards with dumbbells in your right hand, alternating left and right, repeat 6 8 times each.

5) Arm extension and abduction: Legs are shoulder-width apart, both hands hold dumbbells down, right upper limb straight from front to up, and repeat 6 8 times alternately left and right.

6) Shrug and rotate: Stand your legs shoulder-width apart, hold dumbbells in your hands and hang down, stretch your arms straight down, lift your shoulders upwards vigorously, rotate your shoulders backwards and lower, repeat 12 16 times.

7) Shoulder extension and chest extension: Legs are separated and shoulders wide, dumbbells are held in both hands and drooped, both shoulders are straightened and externally rotated, both shoulders are extended and rotated, and the chest is expanded at the same time, repeating 12 16 times.

8) Straight arm swing back and forth: the legs are separated from the front and back, the dumbbells are lowered in both hands, the left and right upper limbs are straightened and swing back and forth alternately at the same time, repeat 6 8 times, and the legs are alternately in a fixed position, and the two legs are alternately positioned, and the swing is 6 8 times at the same time.

9) Head flexion** Legs are separated and shoulder-width apart, both hands hold dumbbells drooping, head and neck flexed to the left to reach the maximum range, and then rotate to the right side to the maximum range, alternating left and right, repeat 6 8 times.

In addition to these methods, you can also use other equipment to train your back muscles, such as a back puller, etc. When training the muscles in the back, it is also necessary to pay attention to the appropriate amount of supplementary protein intake, and also combine it with some other exercises, such as running, aerobics, swimming, etc.