How to practice latissimus dorsi
Latissimus dorsi is a muscle that experts can practice, and it is also the first part that people who practice their backs will practice. The latissimus dorsi is divided into three distinct areas. Let's take a look at how to practice!
(1) Upper part of latissimus dorsi muscle
Pull-ups: wide grip pull-ups mainly exercise the upper and lateral sides of latissimus dorsi, which is a good way to increase the width of the back.
Sitting posture pull-down: wide grip pull-down mainly exercises the upper and outer sides of latissimus dorsi, which is a good way to increase the width of the back.
(2) Lower part of latissimus dorsi
Narrow grip pull-ups and narrow grip pull-downs are good ways to exercise the lower part of latissimus dorsi.
Stand straight arm pull-down: mainly exercise the latissimus dorsi.
(3) the middle part of latissimus dorsi
One-arm dumbbell rowing: Being able to separate the latissimus dorsi on both sides independently is a good opportunity for exercisers who complain about asymmetric back.
Barbell bending and rowing: it is the most common and popular latissimus dorsi muscle training.
How to find the feeling of latissimus dorsi
1. Relax the pectoralis minor.
The pectoralis minor muscle is a deep muscle relative to the familiar pectoralis major muscle, which extends from our third to fifth ribs to the front of the coracoid process of the scapula. It is a deep muscle that modern people often tighten (over-induce) (there are many reasons, and poor posture accounts for the majority). As long as it is tightened, it will inhibit the movement of the thorax and scapula in a specific direction. Of course, the correct muscles will not exert their due strength.
Second, restore the activity of pectoralis minor (stretching)
Tilt the center of gravity forward to a slightly tight place 15-30 seconds, repeat 2-3 times. Feet can lunge forward and backward to help stabilize.
1. Stand naturally, and then grab elastic belt with both hands, with both arms attached to the elbow at 90 degrees.
2. The arm is bent 90 degrees, the upper arm is close to the body, and the shoulder is externally rotated.
3. The shoulder pulls the elastic band backward and outward (the scapula retracts). Remember, don't use your palms, wrists or arms, but clip (retract) your shoulders. Ideally, you can hold a pen on your shoulder blade!
Where is the latissimus dorsi in the back?
Latissimus dorsi is the strongest muscle in our back. It is located behind our backs, like a pair of wings! Is the key to inverted triangle graphics!
Starting point: spinous process of thoracic vertebra 7 ~ 12 and all lumbar vertebrae, median sacral crest, posterior iliac crest, lateral ribs 10 ~ 12.
Stop point: crest of humeral tubercle.
Function: shoulder clearance
Experience of latissimus dorsi training
10 years of bodybuilding experience: talk about the experience of shaping the back of the overlord. Speaking is actually a little self-deception, hehe, I feel that my back is actually quite general. But I want to share my experience with you, because as a natural bodybuilder (I have been eating protein powder for less than a year, creatine for two months, four meals a day, even without protein intake and diet control), my experience should be applicable to the vast majority of bodybuilders, hoping to bring you some help.
One day in 2000, I accidentally got a bodybuilding magazine, which seemed to be the selection of the greatest bodybuilders. Arnold was undoubtedly the first one, but what impressed me most was Li Hani. Hani's back is very big and his waist is very thin, much like Seaman in the cartoon, which reminds me of that famous line-give me strength! From then on, I decided to practice bodybuilding. The back is a general term, including trapezius, latissimus dorsi, erector spinae and other small muscle groups (it should also include the posterior bundle of deltoid, because deltoid is very important in dorsal abduction and can play a icing on the cake). It is not a single muscle like the pectoral muscle, and it needs all-round exercise to have a relatively perfect back.
Pull harder. My lower back used to be a bright spot, trapezius muscle has always been a strong point, and erector spinae is also outstanding, which was created by long-term hard training. Now, due to waist discomfort, it is changed to half-way hard pulling, and the effect is also great. The weight of the drawstring is also much larger than that of the whole journey (330 kg in the half, which can be placed on the strength rack above the knee), and the pressure on the waist is very small, and the stimulation on the upper back and trapezius muscle is stronger (weight change). However, it is still based on friends who can do the whole process, which is more comprehensive. When the weight increases, it will be changed to half way.
Pay attention to the quality of action. Many people repeatedly hit the floor by pulling hard. Rowing is like a saw. Pull-ups are the same as swinging. This kind of training is actually good, but it is suitable for improving quality and training Hercules, and it does not have much effect on bodybuilding. When we do it, we must use our muscles to control the weight, reach a controlled explosion, then contract to the peak, and then slowly recover. Don't be misled by the so-called planning era. The last move should stop when you can't control it. Even if you want to do more, you should not do it more than twice. This is very important to improve the separation and lines of the back (especially the small muscles around the scapula).