Target exercise site: latissimus dorsi.
Action essentials:
Grasp the horizontal bar with both hands, so that the lower part of the waist and back can be relaxed, the latissimus dorsi can be fully extended, and the lower legs can be bent and lifted. Inhale, concentrate the contraction force of latissimus dorsi, and pause for 2-3 seconds at the highest point of arm flexion pull-ups. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise.
Grasping distance:
Wide grip pull-ups can effectively increase the width of latissimus dorsi for the upper and lateral parts of latissimus dorsi. Narrow grip pull-ups are directed upward at the lower side of latissimus dorsi, which is beneficial to increase the thickness of latissimus dorsi.
Grasping method:
Generally, you can use the front grip or the reverse grip. Reverse grip pull-ups can obviously stimulate biceps brachii.
Precautions:
(1) Stretch and contract the latissimus dorsi fully every time you exercise, put it down to the lowest place and pull it as high as possible to your chest. Only in this way can we develop latissimus dorsi to the maximum extent and carve muscle lines.
⑵ Don't swing back and forth during exercise, and use inertia to help; When the whole body droops, the scapula should be relaxed to fully lengthen the latissimus dorsi; After each exercise, you should hang your hands for a while and stretch and relax your latissimus dorsi. The importance of this exercise is that it can stretch the latissimus dorsi to the extent that it can't be achieved due to exercise restrictions during training.
(2) Swimming with one mouth standing
Target exercise area: erector spinae.
Action essentials:
(1) Lie prone, stretch your body, and fully extend your legs and arms around. Stretch your spine and slightly lift your arms, shoulders and legs off the ground.
(2) Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly lift the left hand and right leg, return to the horizontal line, change the right hand and left leg, keep the legs and hands on the ground all the time, and exercise the back muscles and buttocks.
Precautions:
(1) This action can't be done by explosive force. Let the abdominal muscles exert force to drive the arms and legs to lift slowly.
(2) In addition, be careful not to lean back hard, but to lift with the upper body.
(3) prone at both ends
Target exercise area: erector spinae.
Action essentials:
Lie prone, completely relaxed, arms straight above your head, legs straight. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax.
Precautions:
(1) This action can't be done by explosive force. Let the abdominal muscles exert force to drive the arms and legs to lift slowly.
(2) In addition, be careful not to lean back hard, but to lift with the upper body.
(4) Bend over and paddle with one arm.
Target exercise site: mainly exercise the middle (inside) of latissimus dorsi.
Action essentials:
(1) Bend your body and hold the dumbbell in a positive grip, with your other hand on the bench and your other knee on the bench. Your body is almost parallel to the ground, and you should hold your head up and hold your chest high.
⑵ Lower the weight as far as possible, and pull it up in the direction of the body with the palm of your hand; Try to keep your body still and pull the dumbbell to your side with your back instead of your arms; Put it down slowly, control the weight, and practice one side before the other.
Precautions:
(1) Don't use heavy weight at first, and gradually gain weight after the technology is stable.
When training, the back is not straight enough, which will damage the spine. The arm placed on the bench should keep the elbow slightly bent, and the leg placed on the ground should keep the knee slightly bent. Moving too fast will reduce the training effect, while moving too fast will increase the body twisting and increase the possibility of injury.
(5) straight leg hard pull
Target exercise area: lower back.
Action essentials:
Hold a dumbbell in each hand and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is approximately parallel to the ground. Then the lower back muscles contract and restore the upper body.
Precautions:
In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
(6) Bend down and paddle with your arms.
Target exercise site: latissimus dorsi.
Action essentials:
Bend over and bend your knees slightly (or climb up and down on the water), holding dumbbells in both hands and hanging in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly.
Precautions:
When rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.