Methods/steps
Before introducing how to exercise latissimus dorsi, let's know where latissimus dorsi is in the body. Latissimus dorsi is a shallow flat muscle located in the chest, lower back and waist. Developing this muscle is very beneficial to changing men's figure. The legendary inverted triangle is formed by the development of latissimus dorsi, so men must develop latissimus dorsi if they want to practice inverted triangle. Please see the picture below for details.
Next, I will provide a set of action charts for fitness friends, and the fitness coach will demonstrate the latissimus dorsi exercise method:
Wide grip pull-ups up
This action can be seen at a glance, that is, pull-ups, but in practice, wide spacing is needed. Every exercise requires doing as much as possible.
Wide pitch pull back
This action is aimed at fitness friends who can't do pull-ups. You can use this action first. The adjustment of movement difficulty lies in the backward angle of the body. The greater the tilt angle, the greater the difficulty.
Long-distance barbell rowing
This action also requires holding the barbell at a wide distance. When rowing, ask the barbell to pull along the thigh to your lower abdomen, stop less, and then slowly return to the starting position.
Kneel and row with a dumbbell on one arm
This action requires leaning against the body to pull the dumbbell to the height of the hip joint.
T-bar pull-down backrest
This action is similar to pull-ups. It requires that in the process of pulling down, the elbow should be pulled down, pulled down to the T-bar above the chest, paused, and then slowly recovered.
Vertical rope pull-back
This action requires the practitioner to keep his body stable and experience the closing and separation of the posterior scapula during the action.
Sit and row.
This action is the same as pulling the back with an upright rope, using a sitting position.
The above seven movements of practicing latissimus dorsi are simply described in words, and those who practice more need to practice more, because fitness still needs to practice more. Only by practicing by yourself can you understand the mystery of the action. But back muscles belong to big muscles, and practicing back muscles belongs to multi-joint exercise. Therefore, it is difficult for beginners to realize the strength of back muscles at first. But it doesn't matter, as long as you practice more, you will definitely feel the strength of your back muscles.