How to practice latissimus dorsi?
Barbell bending and rowing mainly exercises latissimus dorsi, which is the best way to increase the thickness of latissimus dorsi.
1. Stand with your feet shoulder-width, your knees slightly bent, your front side, your whole back straight, and your lower back straight. Hands slightly wider than shoulders, grab the barbell evenly and aim at the center of the barbell.
2. Pull the barbell toward the navel, pay attention to the contraction of the back when pulling it up, and then hold hands to let the barbell touch the navel. When you return to the original action, feel the feeling of opening your back and then give your hand away.
How to exert force on latissimus dorsi
The focus of latissimus dorsi is peak contraction and full extension.
Peak contraction refers to stopping for 2-3 seconds at the peak of training movements (such as chest clamping to the end, pull-ups to the end) and keeping muscle static contraction.
Full stretching is to make the muscles contract to the maximum extent, so that you can feel the back muscles being pulled.
Peak contraction is the most effective weapon in back muscle training. As an Olympic athlete, Mr phil heath also called his back muscle training secret "squeezing and resting".
Among them, squeezing means that in the back muscle training, the scapula should finally feel close, contract and pull down, and the big arm should also be pulled back to the extreme, feeling that the whole back is squeezed and shrunk in one place.
Static is such a state. Hold for 2-3 seconds. In the pull-down exercise, the EMG of latissimus dorsi is the most active in the static stage (which can also be regarded as a very effective training to some extent).
How to practice latissimus dorsi pull-down
Wide grip pull-ups also have the same training effect, but for junior fitness enthusiasts, because they don't have enough strength to do pull-ups, this sitting pull-down will be the best alternative, allowing beginners to control their own weight. You can choose the weight you can control.
Hold the handles at both ends of the upper bar with both hands, with the spacing between hands wider than the shoulders, the thumb up, the lower body sitting firmly, and the upper body leaning back slightly to form an arch.
Sit on the fixed seat of the back-pulling exercise machine, hold the pull rod wide with both hands and forehands, keep your back upright, and lean back slightly to hold your chest out; Inhale and contract latissimus dorsi. Pull down the bar vertically from the top of your head to the back of your neck and shoulder height, or pull down the bar vertically from the top of your head to your chest, pause for 2-3 seconds, and contract your latissimus dorsi. Then exhale, slowly recover and stretch latissimus dorsi along the original path.
Feeling of latissimus dorsi exercise
There are too many latissimus dorsi muscle groups, so I won't go into details. First of all, we should understand how latissimus dorsi moves. The latissimus dorsi mainly exercises (stretches), with a lot of exercise.
Pull-ups. Neck to pull down. Barbells in dumbbell rowing and so on. . . Without going into details, let's talk about how I practiced. At first, I practiced a lot of movements and trained a lot, but I did very little pull-ups. After a while, I found that latissimus dorsi didn't make much progress. I think this plan should be changed. My first thought was to reduce the training movements and focus on simplicity. After thinking about the exam, I decided on an action, that is, (~ ~ ~ pull-ups ~ ~ 2 neck pull-ups.
At first, I fell into a misunderstanding, that is, I paid too much attention to the number of times, from 15 to 18, and the movements were not standard. Just add help quickly and complete the action. After a while, after watching Joe's training, I changed my movements from the beginning, such as front neck pull-ups. When I do it (I must hold it wide), I can use explosive force when I get up (but I must use my back width to control the slow stretching when I fall). As a result, I can only do 12. When I am exhausted, I can stand on a stool and use it to form five groups. The width of latissimus dorsi is practiced in front of the neck, and the thickness of latissimus dorsi is practiced behind the neck. I've practiced both movements. No other action is needed. If you can't do pull-ups, your arm strength is not good enough. The best way is to stand on the stool and help yourself to do more until you can do it. After that, your back will be wide and thick.