< strong>No feeling in your latissimus dorsi? Two movements to improve
Recently, I have received many messages from netizens, many of whom are confused about pull-ups! When practicing pull-ups or pull-downs, the feeling of the latissimus dorsi is always not obvious, and I don’t know the feeling of contraction of the latissimus dorsi.
Do you have the same problem?
First, let’s get to know the latissimus dorsi!
The latissimus dorsi (latissimus dorsi) is one of the largest and strongest muscle groups in the human body
The latissimus dorsi is also the widest muscle on the back. The origin of the latissimus dorsi muscle includes the subscapular angle, the last six thoracic vertebrae, the thoracolumbar fascia, and the posterior iliac ridge, and connects to the end point of the muscle in the intertubercular groove of the humerus.
The latissimus dorsi muscle has three main functions: stretching, adduction, and internal rotation of the shoulder!
Different pull-ups or pull-downs may utilize different latissimus dorsi functions!
Wide grip forehand: Mainly develops the function of the latissimus dorsi to adduct the shoulders!
Narrow grip with reverse grip: Mainly develops the function of the latissimus dorsi to extend the shoulders!
The pull-up is a multi-joint movement, but the essentials of the movement are not that simple! Especially for beginners! Introducing two methods to help you improve pull-ups and find the motion perception of the latissimus dorsi!
1. Scapular Pull-Up
The scapula movement during pull-ups is very important! Many people do not have good scapular movement during pull-ups, resulting in the disappearance of back muscles
Goal: Exercise your ability to rotate and retract your scapulae. Develop better kinesthetic awareness of your scapula position, allowing you to better use your back muscles (forcing the muscular capabilities of your lower trapezius and latissimus dorsi)
Grasp the horizontal bar with both hands and hang on On the horizontal bar, straighten your arms
Then naturally lift your scapulae, feeling that your shoulders are about to touch your ears, and then activate your back muscles (latissimus dorsi, lower trapezius) to rotate and sink your scapulae. Use the movement of your shoulder blades to feel the sensation of your body being lifted upward.
1. Maintain tension: During exercise, keep the muscles of the latissimus dorsi and scapula tense, do not relax the tension and hang naturally!
2. Keep your arms straight and let your shoulder blades move! Feel the tension in your lats!
2. Straight arm pull-down:
Goal: Activate the latissimus dorsi and feel the contraction of the latissimus dorsi!
The straight arm push-down is a single-joint action (shoulder extension) that makes it easier for you to feel the presence of the latissimus dorsi. It is recommended to activate the latissimus dorsi as a warm-up before back muscle training
Choose elastic bands or cables!
1. Grasp the handle with both hands and raise it above your head, keeping your elbows slightly bent. Keep your back straight and stable, your upper body can lean forward slightly, and your abdomen should be tightened.
2.Action process: Contract the latissimus dorsi and press down (doing shoulder extension), and imagine bringing your elbow back. When the wrist reaches near the waist, tighten the back muscles (shoulder blades retract and sink)
3. Then slowly restore the control of the back muscles (shoulder flexion) Rotate scapula upward).
4. When stretching, the latissimus dorsi muscle should be completely sent out, allowing it to contract and stretch to the maximum extent
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