I believe many people know something about the latissimus dorsi muscles. There are actually many ways to train the latissimus dorsi muscles, such as latissimus dorsi pull-downs. What are the methods of training the latissimus dorsi muscles? I believe some people Still know. So, what is the training method for latissimus dorsi? How to train latissimus dorsi? Let’s take a look at how to train your latissimus dorsi muscles.
1. Latissimus dorsi pull-down
Action essentials:
< p> (1) Hold the handles at both ends of the upper horizontal 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 position of the sternum in front of the chest
(4) Pause for 2-3 seconds, and use even force on both arms. Avoid jerking or uncontrollable relaxation and recovery
(5) Exhale, slowly return along the original path, and repeat. Be careful not to swing your upper body greatly. The handle moves 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 your chest up to prevent your body from falling backward.
2. Pull-ups
Action essentials:
(1) With palms facing inward, hold the horizontal bar with both hands shoulder-width apart, and bend your knees slightly when hanging , looking straight ahead and above.
(2) Smoothly pull the body upward until the jaw is at the same height as the bar.
(3) Then slowly lower the body to the initial position and complete the entire movement with the 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. Barbell bent over rowing
Action essentials:
(1) Stand in a wide stance, hold both hands in front of you, the grip is slightly wider than shoulder width, and both arms Fully straighten; bend your knees slightly, bend your back from the hips, keeping your body at a 45-degree angle; hold the bell in front of you, slightly lower than your knees.
(2) Tighten the shoulder blades, tighten the entire upper body, and lift the barbell to the upper abdomen.
(3) Pause for a moment, then slowly ring the bell to replyReturn to starting position; repeat until complete set.
Note:
(1) This action has a more obvious stimulating effect on the middle (i.e. medial) side of the latissimus dorsi muscle.
(2) Note that if you are not careful, you may easily injure your waist and lower back, so you must maintain your back during the entire lifting movement. Stay tight and maintain good control over the barbell, being sure not to lift or lower the bar abruptly.
(3) The overhand grip is wide, which can lift the barbell higher along the body, which can increase the thickness of the upper latissimus dorsi, middle trapezius and rhomboids; the underhand grip is close The barbell can be raised to the height of the navel, but it can better impact the lower latissimus dorsi, and the biceps are also involved, thus dispersing the strength of the back.
4. Prone push-up
Action essentials:
(1) Lie prone on a bench, hook your heels on the fixed horizontal bar, abduct your elbows, and embrace your hands chest.
(2) Bend the trunk forward until the lower back muscles are fully stretched. Then concentrate on using the contraction force of the lower back muscles to lift the trunk upward until it is level with 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 slightly slower, and the weight used should be slightly lighter and the repetitions should be slightly more.
5. Single-arm dumbbell rowing
Action essentials:
(1) Bend one leg, kneel on the bench, support the hand on the same side Body. Lean your upper body forward and fix it, draw in your abdomen, lift your chest, and straighten your waist.
(2) During the exercise, keep your arms close to the side of the body, pull up to the highest point, feel the latissimus dorsi fully tightened, stay briefly at the highest point for 2-4 seconds, and then slowly Lower to a position where your upper arms are perpendicular to the ground, with your elbows slightly bent.
Note:
(1) Use a dumbbell to exercise the latissimus dorsi muscles by rowing. Pay attention to consciously contracting the back muscles instead of the arm muscles.
(2) Do not sway or twist your body during exercise, and maintain left-right symmetry during exercise to avoid injury to the lumbar spine. Exhale as you pull the dumbbell up and inhale as you lower it down.
6. Smith bent over rowing
Action essentials:
(1) Stand close to the horizontal bar of the Smith machine and adjust the baffle of the Smith machine to your knees height or lower; stand with a wide stance, and lean forward from the hips; bend your knees slightly until your upper body forms a 45-degree angle with the ground, and your shoulders should move forward beyond the bar; hold your hands in front, with the grip slightly wider than shoulder-to-shoulder distance wide, with arms fully extended.
(2) Before pulling up the bar, contract the back muscles to maintain the normal curvature of the spine. At the same time, contract the gluteus maximus and hamstring muscles to keep the body at a 45-degree angle.
(3) Take a deep breath and hold your breath while lowering the bar. Start by straightening your arms, but do not lock them.
(4) Use your elbows to drive the equipment, and use your back and shoulder muscles to pull up the barbell as far as possible.Lift the barbell as high as you can until it touches your midsection; pause, then lower the barbell to the starting position in a controlled manner.
Note:
(1) Smith's bent over rowing can effectively increase the thickness of the latissimus dorsi.
(2) During the action, do not lift your upper body. You should always maintain a position that is level with the ground or slightly upward, especially during the pull-up action.
(3) The grip distance is wider than the shoulders so that the elbows can exceed the back and be fully contracted during the pull-up. This is key to maximally contracting your lats, especially the upper part of your lats.
(4) In order to prevent lower back injury, keep your back tight at all times. If your spine is fully curved during a pull-up, it can be very dangerous for your lower back.
7. Standing straight-arm pulldown
Action essentials:
(1) With your feet the same width as the inside of your shoulders, stand facing the trainer and hold your hands in front of you. , hands shoulder-width apart, arms straight, back straight and still, upper body can lean forward slightly, and abdomen tightened.
(2) Inhale, hold the bar with both hands, extend or slightly bend your elbows, do not bend too much, and pull the bar down to touch the front of your thighs.
(3) Inhale, control the strength so that the bar returns to the starting position at a constant speed, keeping the posture of the arms unchanged.
Note:
(1) The standing straight-arm pulldown mainly exercises the lower part of the latissimus dorsi, which is obviously different from the bent-arm pulldown, which focuses on exercising the triceps. muscles, so pay attention to the standardization of movements.
(2) Don’t put too much weight, keep your wrists straight, so that the force on your arms will be reduced and the force on your back will be concentrated.