Latissimus dorsi is the widest muscle in the back. Its shallow fine fibers start from the lower back, go up to the trunk side, and converge into thick muscle bundles under the armpit.
The main function of latissimus dorsi is to stretch, contract and rotate shoulders. The latissimus dorsi will participate in various pulling actions, whether it is horizontal pulling action (such as rowing) or vertical pulling action (such as pull-ups). Vertical traction stimulates latissimus dorsi more strongly.
Vertical rope pull-down
1. Stand with your feet crossed, facing the trainer, keep a narrow distance, hold the handle tightly, lean forward slightly, and keep your spine in a normal physiological position!
2. Start the contraction of latissimus dorsi to drive the shoulder to stretch, bend the elbow and pull down until the hand is pulled to the chest! Squeeze your tailgate for two seconds. Then slowly recover with the control of the back muscles. When you recover, shrug your shoulders (scapula swing) and feel the latissimus dorsi fully stretched to the longest!
Gantry training experience
On the day of practicing back-beating, I personally felt that the back training was really good, and the vest line was slightly worn during daily training. When the body fat is low, it will naturally come out. I really haven't practiced my abdomen seriously for several months (it's really bad)
Today's training: warm up for 5 minutes, pull-up 3* 12 barbell rowing 3* 12 wide grip+narrow grip pull-down 3* 10 gantry straight arm pull-down 3* 12 one-handed rowing 3* 12, slightly abdominal exercises! I hope I can have a bright future as soon as possible!
I only came into contact with fitness in 2009. At that time, my weight was 54 kilograms. I didn't know how to exercise when I first came into contact with fitness. Did not get the correct guidance. I insist on pushing every day. I have been eating. My weight increased rapidly to 65 kilograms in one year. At that time, I felt that my chest was big and thick. This lasted for some time. Without the correct exercise method and diet plan, my weight grew to 72kg. Become obese. At that time, I began to discover my own sports. I personally like Longmen very much. I can practice my chest and back well.
Matters needing attention
1. Use the contraction force of latissimus dorsi to pull the weight instead of the arm.
2. When pulling down, the slight external rotation of the shoulder is more helpful to keep the tension of latissimus dorsi!
3. Pay attention to the reasonable control of action rhythm. Sports recovery depends on latissimus dorsi muscle to control sports recovery, rather than completely relaxing recovery, which is easy to cause shoulder and wrist injuries.
Why practice your back? Speaking of which, where do you care more about practicing? Many people first think of flat abdomen, mermaid line and vest line. But this can only be regarded as focusing on the body, not the introduction to fitness.
So how to judge whether a person can be successfully promoted from a novice? Recognizing the importance of the back is a crucial step. There is a long-standing saying in the fitness industry that "beginners practice chest and experts practice back", which is the truth.
In fact, we often find this phenomenon in fitness training. After some training, many friends have a positive "look-good" figure, but no matter how hard they try, the whole body posture has not improved or stagnated at a certain stage.
Your back is the key factor that determines whether your figure and posture look good or not. A man's broad figure and a woman's graceful figure have a lot to do with his back.
As a complex and important whole, the back not only determines the outline basis of your whole body, but also affects your posture and bone health because it connects the spine. Most people's ugly posture problems, such as neck probing, high and low shoulders, round shoulders, humpback, scoliosis, wing scapula and so on. It is also closely related to the back muscles.
Therefore, back training is very important!