How to widen the upper part of the lats dorsi? Detailed explanation of the correct posture for pulling down in sitting posture

Lataxis dorsi is like a pair of wings of our body.

　　If you can have beautiful lataxis dorsi, when your arms are spread out, you will see that his wide lataxis looks like a pair of wings.

　　You may also check the information and know that pull-ups and high-position pull-down are the best exercise methods!

　　However, I practice pull-ups and pull-downs for a month, but I have never seen the effect. Do you know where there is a problem?

　　Sitting pull-ups, many people cannot find the feeling of exerting their strength, and have not mastered the correct posture. Position

　　The following are a few suggestions for you

　　1. Do not overturn the body when pulling down the pulley (as shown in the picture).

　　This wrong posture causes the wings (outer side of the back of the back muscles) I want to practice are not stimulated, but instead stimulate the deltoid muscles on the back of the shoulders and the biceps on the arm. (No wonder many people always feel that the shoulders and arms are sore after each exercise.)

　　2. Weight should be reduced.

　　　Resulting training is not about pulling heavy weight, but about accurately stimulating the training area. Weight Too much will make the posture move and then bring strength to other muscle parts, which will reduce the stimulation required for the training part.

　　Many people will even use their body to swing to drive it when pulling down the pulley when pulling down the pulley. In fact, this is not only ineffective, but also easy to get injured.

　　3. Locking the scapula

　　Like pushing the chest, locking the scapula can reduce your use of the deltoid muscles, stabilize your upper back, and locking the scapula can bring a completely different feeling to your back pull down.

　　4. Imagine the elbow force

　　When you are ready to pull down, please imagine using the elbow force instead of the usual forearm or biceps

　　Finally: Use body swing to drive not only pulley pulleys, but also barbells or dumbbells to exercise. The following is the weight of the swaying waist to drive the forearm bend is not difficult to see in the gym.

　　For unfamiliar movements, please help me see if the posture is correct and if the weight is too heavy.

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