There are many ways to exercise the Latissimus dorsi, and in exercising the latissimus dorsi, each exercise method has a good training effect, and exercising the latissimus dorsi is There are many benefits, but I believe many people are not aware of the benefits of exercising the latissimus dorsi muscles. So, what are the benefits of latissimus dorsi training? Let’s take a look at the benefits of training the latissimus dorsi muscles.
The benefits of latissimus dorsi training
1. Protect the back spine!
Having strong back muscles can pull your spine and prevent you from incorrect posture, which puts the pressure on your spine. However, when the difference in training intensity between the front and back of our body, that is, the chest and back, is too great, it will cause rounded shoulders (the chest muscles are too tight, causing the hands to naturally hang down, which will pull the arms and shoulders forward. , leading to chest inclusion), hunchback, and back pain. At this time, back training should be strengthened.
2. Make your clothes look better!
I often mention that I want to wear clothes that look more upright. Yes, training the chest is certainly helpful, but in fact, the back muscles can allow you to fill up your clothes. If you only train the chest alone, the effect of wearing clothes will be limited.
Latissimus dorsi training method
1. Essentials of latissimus dorsi pull-down movements
(1) Hold the handles at both ends of the upper bar with both hands, palms facing outward, the distance between the hands wider than shoulder width, and the thumbs upward.
(2) Sit your lower body firmly, with your feet firmly on the ground, and your upper body slightly tilted backward to form an arch.
(3) Inhale, pull the crossbar vertically down from the upper position to the sternum in front of the chest
(4) Pause for 2-3 seconds, use even force on both arms, and avoid jerking or uncontrollably relaxing and restoring.
(5) Exhale, slowly return along the original path, and repeat. Be careful not to swing your upper body greatly. The handle should move vertically up and down.
Note:
(1) Pulling the handle toward the back of the head will cause excessive force on the shoulder joint capsule and neck and cause injury.
(2) During the movement, you must keep your head up and chest up to prevent your body from falling backward.
2. Essentials of pull-ups
(1) Palms facing inward, hold the horizontal bar with both hands shoulder-width apart, bend your knees slightly when hanging, and look straight ahead and above.
(2) Smoothly pull your body upward until your jaw is at the same height as the bar.
(3) Then slowly lower your body to the initial position and complete the entire movement with your arms straightened.
Note:
(1) When descending to the original position, if the speed is too fast, the elbow joint will be overextended, causing shoulder joint dislocation.
(2) After you become proficient, you can try pull-ups with your palms facing outward, which can better stimulate the inner latissimus dorsi muscles.
3. Essentials of barbell bent over rowing movements
(1) Stand in a wide stance, hold your hands in front of you, slightly wider than shoulder-width apart, and fully extend your arms; bend your knees slightly, bend your back from the hips, and keep your body at a 45-degree angle; hold the bell in front of you, slightly lower than knee.
(2) Tighten your shoulder blades, tighten your entire upper body, and lift the barbell to your upper abdomen.
(3) Pause briefly, then slowly lower the bell and return to the starting position; repeat the above actions until a set of training is completed.
Note:
(1) This action has a more obvious stimulating effect on the middle (ie, medial) side of the latissimus dorsi muscle.
(2) Please note that if you are not careful, you can easily injure your waist and lower back. Therefore, you must keep your back tight during the entire lifting movement and maintain good control over the barbell. Be sure not to lift the barbell suddenly or lower it suddenly.
(3) A wide overhand grip can lift the barbell higher along the body, which can increase the thickness of the upper latissimus dorsi, middle trapezius and rhomboids; a short underhand grip can only lift the barbell to the navel. High, but it can better impact the lower latissimus dorsi muscles, and the biceps are also involved, thus also dispersing the power of the back.
4. Essentials of prone and standing movements
(1) Lie prone on a bench, hook your heels on the fixed horizontal bar, abduct your elbows, and hug your chest with both hands.
(2) Bend the trunk forward until the lower back muscles are fully stretched. Then focus on usingThe contraction of the lower back muscles lifts the trunk upward until it is horizontal to the ground.
Note:
The prone push-up can be regarded as the basic movement for training the latissimus dorsi muscles. It should be noted that the movement should be smooth and slow, and the weight used should be slightly lighter and the repetitions should be slightly more.
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