How to practice Longmen back?
Many people only know that the Longmen is used for chest training. In fact, fitness experts use gantry to practice their backs, and the muscle lines on their backs are very important.
Latissimus dorsi is the widest muscle in the back. Its shallow fine fibers start from the lower back, go up to the side of the trunk, and converge into thick muscle bundles under the armpit.
The main function of latissimus dorsi is to stretch, adducte and pronate the shoulders. The latissimus dorsi will participate in various pulling actions, whether it is horizontal pulling action (such as rowing) or vertical pulling action (such as pull-ups). Vertical traction stimulates latissimus dorsi more strongly.
Vertical rope pull-down
1. Stand with your feet crossed, facing the trainer, hold the handle at a narrow distance, lean forward slightly, and keep your spine in a normal physiological position!
2. Start the latissimus dorsi contraction to drive the shoulder to stretch, bend the elbow and pull down until the hand is pulled to the chest! Squeeze your back Stop in two seconds. Then slowly recover with the control of the back muscles. When you recover, shrug your shoulders (scapula swing) and feel the latissimus dorsi fully stretched to the longest!
Matters needing attention
1. Use the contraction force of latissimus dorsi to pull the weight, not the arm.
2. When pulling down, the slight external rotation of the shoulders helps to keep the latissimus dorsi tense!
3. Pay attention to the reasonable control of action rhythm. When you resume exercise, you should rely on the latissimus dorsi muscle to control the exercise, rather than completely relax, which is easy to cause damage to the shoulder joint and wrist joint.
Why practice your back?
Speaking of which, where do you care more about practicing? Many people think of flat abdomen, mermaid line and vest line at first. But this can only be regarded as paying attention to the body, not the introduction to fitness.
So how do you judge whether a person can successfully advance from a novice? Recognizing the importance of the back is a crucial step. A long-standing saying in the fitness circle, "Beginners practice chest and experts practice back", is also the same reason.
In fact, we often find this phenomenon in fitness training. Many friends have a positive "looking good" body after a certain training, but no matter how hard they try, their posture has not improved or stagnated at a certain stage.
Your back is the key factor that determines whether your figure and posture look good or not. The broad figure of men and the graceful figure of women have a lot to do with their backs.
As a complex and important whole, the back not only determines the outline basis of your whole body, but also affects your posture and bone health because it connects the spine. Most ugly posture problems of modern people, such as neck probing, high and low shoulders, round shoulders, humpback, scoliosis, wing and shoulder blades, are also closely related to back muscles.
Therefore, back training is very important!
Gantry training experience
On the day of practicing back boxing, I personally thought that it was really good to practice back well. The vest line will be slightly worn when training on weekdays, and the body fat will naturally come out as soon as it is low. In other words, I really haven't practiced my abdominal muscles seriously for several months (really bad). I want to say that Lorna Jane also planted grass in Xiaohongshu, and she couldn't wait to put it on when she got it. It can be said that she is the most beautiful, comfortable and chest-showing Bra I have ever worn! Looks like it's time to chop hands again. Today's training: warm up for 5 minutes, pull-ups 3* 12 barbell rowing 3* 12 wide grip+narrow grip pull-down 3* 10 gantry straight arm pull-down 3* 12 one-handed rowing 3* 12 slightly practice abdomen reduction! I hope to insist on having a beautiful back as soon as possible!
I came into contact with fitness in 2009. At that time, my weight was 54 kilograms. I just got into fitness. I don't know how to exercise. Without correct guidance, I keep pushing and eating blindly every day. My weight increased rapidly to 65kg in one year. At that time, I thought it was strong to have a chest and a thickness. It lasted for a while. Without the correct exercise method and diet plan, my weight grew to 72kg. People become obese. That's when I began to discover my own sports. Personally, I like Longmen very much, and it's good to practice my chest and back.