2, the second action: sit down (wide grip). Of course, it is also a wide grip. This action is mainly to practice the upper and outer sides of latissimus dorsi. This action depends on the rear puller, sitting behind the rear puller to fix the seat, and holding the handles on both sides of the bar with both hands. After the action begins, pull the bar down vertically to your shoulder position, almost parallel to your shoulder, stop for about 3 seconds, and then slowly (control) restore it. Generally practice three groups, each group has 12 to 15. The weight is 60% of its maximum weight.
3. Stand straight and pull down. The above two movements are mainly to practice the lateral and upper sides of latissimus dorsi. Here are some methods and essentials for practicing the lower side of latissimus dorsi. This action needs the help of the back puller, and the main exercise is the lower side of latissimus dorsi. At the beginning, your feet are shoulder-width apart and face the puller. Hold the crossbar on the rear puller with both hands. Your arms should be straight and your upper body should be upright. After you start, your elbow should be slightly bent. Pull down the bar on the thigh and slowly return to the starting position. Inhale before the pull-down begins and exhale when you slowly recover. Generally, each group 12 to15,3, the weight is not too heavy. 50% of the maximum weight is enough.
4, sitting down the narrow grip (narrow grip). The other two movements are pull-ups and sit-down pull-downs, which we mentioned before, but they are both narrow grips. It's usually a reverse grip. The essentials of action are the same as those mentioned above.
5. Row with dumbbells in one arm. The biggest advantage of this action is that you can practice the latissimus dorsi on both sides separately, and of course it is also the best practice action for many practice groups with asymmetric back muscles. At the beginning, the upper body bends down, holding the dumbbell in the left hand, supporting the body on the ground with the left foot, supporting the body on the bench with the other hand, and bending the other knee on the bench. Keep your body close to the ground, and be sure to hold your chest, abdomen and head up. After starting, pull the dumbbell from the far end to the side. Remember to relax your arms after lifting dumbbells. Try to use back strength instead of arms. Then slowly let go of the initial action. This action is generally done in three groups, with each group ranging from 12 to 15. The weight can be lighter at first, so as to practice the movements and master the technical essentials before gradually increasing the weight. Of course, after practice, practice the other side.
6. Pull the barbell over. With the help of the barbell, stand with your feet shoulder width, hold the barbell with both hands, the grip distance is slightly larger than the shoulder width, and the elbows are straight. Stand with your knees slightly bent and your upper body leaning forward. This angle is about 45 degrees. At first, the barbell is below the knee. After starting, slowly pull the barbell up with the strength of your back. Remember that the upper body must be nervous, otherwise it is easy to get hurt. Pull the barbell until the abdomen stops on about 3 sides, and then slowly return to the starting position. Inhale before pulling up and exhale when putting down. Generally, there are three groups, with each group ranging from 12 to 15. The weight is 50% of the maximum weight.
7. The goat stood up. Let's introduce the exercises of the lower back muscles. The lower back is mainly for practicing erector spinae. This action was mentioned in my previous article. Here's another memory for everyone. This action can be done on a goat in the gym, on a bench or on a yoga mat. At the beginning, the lower abdomen is the center line, and the body bends downward. After the start, the body straightens, slowly reaches the highest point, pauses for 2 seconds, and then slowly resumes the initial movement. Generally, there are three groups, with each group ranging from 12 to 15. The body wants to inhale forward and exhale downward.
8. bear the burden. This action is also to practice our erector spinae. This action needs the help of a barbell. At first, your feet touched the same width. Put the barbell behind your neck and pay attention to your chest and abdomen. Of course, you must hold the barbell tightly with both hands. Inhale at the beginning, slowly bend the upper body forward 90 degrees, pause 1 second, and slowly return to the initial action. Generally, there are three groups, with each group ranging from 12 to 15.