No feeling of pull-ups and latissimus dorsi? Two movements improve

Don’t feel the latissimus dorsi? The two movements improve

Recently, I have received many comments from netizens, and many of them are confused in pull-ups! The latissimus dorsi is always not obvious when practicing pull-ups or pull-down movements, and I don’t know the feeling of contraction of the latissimus

Do you have the same problem?

Let’s get to know the latissimus dorsi first!

Latissimus (latissimus) Dorsi) is one of the largest and strongest muscle groups in the human body

The lats dorsi is also the widest muscle in the back. The muscle starting point of the latspinalis includes the subscapular corner, the last six thoracic vertebra, the leukolumbar membrane and the posterior iliac ridge, which is connected to the end of the muscle, the humeral intertuberculosis.

The lats dorsi have three main functions: stretching, adduction, and rotating the shoulder!

The different pull-ups or pull-downs or use different latspinalis functions!

Wide forehand: mainly to develop the function of lats muscle dorsi introspinal shoulders!

Narrow distance of reverse grip: mainly to develop the function of lats muscle dorsi stretch the shoulders!

The pull-ups are multi-joint movements, but the key points to exercise are not that simple! Especially for beginners! Two methods are introduced to help you improve pull-ups and find the movement perception of latspinal dorsi!

1. Scapular pull-up (Scapular) Pull-Up)

The movement of pull-up scapula is very important! Many people do not have good scapula movement in pull-ups, resulting in the loss of the dorsal muscles

The goal: exercise your ability to rotate and retract the scapula. Develop a better kinesthetic awareness of the position of your scapula, so that you can better use the back muscles (force the muscle ability of the inferior trapezius and lats dorsi)

Grasp the horizontal bar with both hands, hang it on the horizontal bar, and straighten your arms 　　Then lift the scapula up naturally, feeling that the shoulders are about to touch the ears, and then start the dorsal muscles (latitudes dorsi, lower trapezoidalis) to rotate and sink under the scapula. Use the movement of the scapula to feel the feeling of the body's upward belt.

1. Maintain tension: During the exercise, keep the muscles of the scapula dorsi and the scapula dorsi, and do not relax the tension and hang naturally!

2. The arms are in a straightened state, so that your scapula is moving! Feel the tension of the latitude dorsi! 　　　　　　　　　　　　　　　Line arm pull:

Objective: Activate the latsimus dorsi and feel the latsimus dorsi contraction!

Straight arm push is a single joint action (shoulder extension) that makes it easier for you to experience the existence of latsimus dorsi. It is recommended to warm up before dorsi muscle training

Select elastic bands, cables!

1. Grab the handle with both hands over the top of your head, and slightly bend the elbows to fix it. The back is straight and stable, and the upper body can be slightly forward and the abdomen can be tightened. .

2. Action process: contract and press downward (do shoulder stretching), imagine the elbows backward. When the wrist comes near the waist, clamp the dorsal muscles (retroscapula contracts and sinks)

3. Then slowly restore the control of the back muscles (behind the shoulders and flex the scapula).

4. When stretching, send out the latitude muscles completely, so that it can contract and pull open for maximum amount

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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