How to practice latissimus dorsi best? You will learn it

During the fitness process, no matter what fitness movement it is, it is targeted for training. Each fitness movement has its own training part. Therefore, when exercising, you can choose fitness movements based on the part you want to train. For example, if you train latsimum dorsi, you can choose movements based on this part. So, how to practice latsimum dorsi is the best effect? ​​Let’s learn about how to train latsimum dorsi.

1. High-level pull-down

High-position pull-down is very helpful for training latissimus dorsi, and may be better than pull-ups. Therefore, high-position pull-down is called the ace movement for training latissimus dorsi. Many people want to do pull-ups, but because the exercise standards are not met, the effect is not very good. At this time, you can use high-position pull-ups instead of pull-ups. Correct movements can help everyone achieve better results than pull-ups, which can completely replace pull-ups. During this action, the body must lean back slightly. Since you are trying to exercise latissimus dorsi, you must use latissimus dorsi to exert force and drive your arms to pull our horizontal bar down and get close to your pectoralis major muscle. At the top of the action, you can stop for about two seconds, but At this time, we should keep the latissimus dorsi in a contraction state. After the slow replay, it will stimulate the latissimus dorsi more.

　　2. Rowing on the slope bench dumbbell

　　　The action of rowing dumbbells on the slope bench requires us to lie on the slope bench, place the dumbbells on both sides of the body, pull the latissimus dorsi backwards, so that the arms above can be close to the body, and keep the latissimus dorsi. The mode of the movement is to stretch back with the elbow, but it is necessary to avoid pulling the arm upwards. Only by using the correct method can we exercise the muscles we want to exercise. Otherwise, the effect will be very bad, because we are using the inclined bench, so in this case, it can help the body maintain stability effortlessly, so that everyone can focus on the latissimus dorsi.    　3. Wide distance leaning back and pulling back

　　If we want our latissimus dorsi widen, we can choose to do a wide distance leaning back and pulling back. First of all, we need a horizontal bar lower than the height of the human body. Our feet stand on the ground, hold the horizontal bar with both hands, and the distance between the two hands is wider than our shoulders. Prepare the exercise posture and we can start the movement, hold the horizontal bar in our hand, so that our body will lean back as much as possible, and the better the more we reach the limit, slowly retract and start the movement again. Be careful that this process must be slow, otherwise it will be easy to get injured.

   　4. Wide distance pull-ups

　　Wide distance pull-ups also require the help of a single rod, but this single rod is taller than our height, and we hold it with both hands Hold the horizontal bar, use the strength of the back and arm to exert force together to make our chin exceed the horizontal bar. Because our body is heavy, in this process, we can effectively exercise our arm muscles and back muscles.

　　5. Bend over the dumbbells and birds

　　This action requires us to complete on the bench. First, we first lie on the bench, hold a dumbbell with each hand, and our body is naturally relaxed. The movement officially begins. We lift the dumbbells forcefully, so that our arms and our shoulders are in a straight line. At this time, the angle of the elbows is 90 degrees. After this action is completed, we will slowly relax our hands naturally.

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