Small changes, big results - pulling down of latissimus dorsi

Small changes, big results - Sometimes small movement corrections can create new training results in fitness training

Many people believe that a wider broad-back muscle pull-down is equivalent to training a wider back muscle growth. This is a very traditional practice method, and the results are also good.

But we will correct this movement a little bit: try using a narrower hand distance (shoulder width) and reverse grip. You will notice the super cool pleasure of changing the range of movement and improving the quality of muscle contraction.

Tip: Each 5 sets are 8-10, rest for 1 to 2 minutes between groups, and at a rhythm of 1-2-1, release-pull-down-release.

Sit on the training machine, adjust the sitting posture, and support your thighs on the mat of the bracket. Place your feet on the floor and stick your feet to the ground to maintain balance. Hold your back against the bar on the training machine, adjust the appropriate width of your hands (shoulder width, do not exceed).

Movement analysis

1. Start slowly pulling down the bar from the stretching posture to the height of your chest until you are close to touching your chest muscles.

2. At the same time, shrink your back and keep your elbows close to your body. At this time, your back should be slightly arched, and your chest and chin should be lifted (such as doing pull-up movements on a horizontal bar), and the entire back, including the lower back, should be kept tight.

This step is considered to be a complete action. After completion, straighten your arms and make the bar return to the starting point, and prepare for the next action.

Maintenance 　　1. The most important thing is to cooperate with the rhythm of the stretching group, which will help your lava-back muscle grow rapidly.

2. It is taboo to use super weight non-stop. Only when the weight moves and the body swings back and forth will not have much effect on the modification of muscle lines. You should choose the appropriate pound (75-80% of the maximum load of the body) to practice, so that the specified group can be successfully completed. The result is that the number of times needs to be accumulated, rather than doing one or two things OK.

3. In addition, in the pull-down process, your upper body should try not to move as much as possible, and only rely on your arms to move. In this way, the effect will be displayed on the lava-back muscle, rather than using cheating to move the body weight down to complete the movement.

4. The stretching and reply process must Control the release of strength and feel the stretching of the back muscles. When the arm is completely straightened, the broad-back muscles will be stretched at the same time.

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