Latissimus dorsi, this muscle is not easy to practice. The best and most effective method is wide grip pull-ups. It doesn't have to be like this in the gym, just a shot. If you practice in the gym, there are many ways, such as the barbell paddling upright, pulling down in front of the neck, pulling down behind the neck and pulling up at attention.
1, parallel bars arm flexion and extension.
The general process of the movement is: hold the parallel bars with both hands, support your arms on the parallel bars, keep your head upright and shoulder-height, keep your trunk and upper limbs vertical to the parallel bars, bend your knees, and overlap your calves with your ankles. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.
Call to action:
1. Slow down the speed as much as possible.
2. Don't shake your body at will and keep your balance.
3. Don't complete the action in the back and forth swing of your body. Action rhythm: lower it for about 2 seconds, stay still 1 to 2 seconds, and raise it for 2 seconds. There is also a special exercise method: sit-ups, which can stimulate the triceps brachii and the front of abdominal muscles, and can be performed on parallel bars or mats.
The flexion and extension of the parallel bars arm is a double joint movement, and different movement requirements will train the main muscles. The pectoral muscle and triceps brachii produce different exercise effects.
Choice of grip distance: the narrow grip stimulates the triceps brachii greatly, and the wide grip stimulates the pectoral muscle and abdominal muscle laterally.
When training latissimus dorsi, many exercise methods are relatively non-mainstream, and even some exercise methods are unheard of. Of course, you can't ignore the exercise of latissimus dorsi just because these exercise methods are unfamiliar. Although latissimus dorsi is a series of muscle groups, if latissimus dorsi is developed, it can contact the muscles of arms and back, thus improving the coordination ability of the body.
2. One-arm side lift
Hold the dumbbell in one hand, tilt the upper body to the other side (that is, the side that does not hold the dumbbell), and push the dumbbell directly upward. Allow the load to be applied to the serratus anterior area before starting to contract the serratus anterior again. Make sure that the serratus anterior muscle contracts and lifts vertically. This will unconsciously make the serratus anterior muscle bigger.
3. Bend one hand upward and sideways
Put your right hand on your hips and straighten your left hand up. Bend to the right as far as possible, bend sideways as far as possible, keep this position and do a "pulse" slight lateral bend for one minute, then return to the upright position. Switch hands and repeat the bend on the other side.
When we are exercising now, it is easy to ignore the exercise of the underarm muscle and think that this muscle is of little use. In fact, why do we sometimes see two people wearing the same dress on TV or in life, but the effect is different? This is not only because of height and temperament, but also because of the muscles under the armpit.