Stand-up to train latissimus dorsi these movements are the best

Some people still know how to practice latissimus dorsi. There are actually many movements for practicing latissimus dorsi. For example, bent over and row with arms. Of course, in addition to bend over and rowing with arms, there are still many ways to practice latissimus dorsi. So, the inverted support to practice latissimus dorsi, these movements are the best? Let’s take a look together.

Standard movements of inverted support

Find a wall, place your hands and palms flat about 15 to 25 On the ground of centimeters, your hands are shoulder-width. Bend your knees and push them against the wall in an upside-down position. If you have practiced all the way through the previous poses, you must know the process now. If you have found a wall-mounting technique that suits you, that's also great. The important thing is to cultivate muscles, not the way to go to the wall.

After you go to the wall, only your feet and heels come into contact with the wall, your back is slightly bent inward into a arch, and your arms are straightened. This is the starting position of the action. Bend your elbows until the top of your head gently touches the floor. This is the end position of the action. Use the "kiss baby" method to protect your head. Pause 1 In seconds, then push the body up and return to the starting position. In all handstand movements, you must control the body through the muscles, and at the same time you must concentrate to ensure safety. Try to keep breathing smoothly.

　　Analysis: This is the standard "prisoner" handstand support, which can strengthen the shoulders, triceps, elbows, trapezius, chest muscles and hands - in fact, the strength of the entire upper body will be developed. Many trainers believe that the handstand support should be "free", that is, doing it without the wall. However, this requires extremely high balance ability. All old-school handstand practitioners believe that if you want to have extraordinary balance ability, you should first cultivate strength.

Practice The latissimus dorsi is the best action

　　1. Bend over and row with your arms

　　This movement mainly exercises our upper chest muscles with the help of dumbbells in most cases, but it can be completed if we use our own body. The movement is roughly the way we bend over, then bend our knees, hold the dumbbells in front of our body with both hands, and then use the contraction force of our latissimus dorsi to lift the dumbbells, so that the dumbbells can be raised to our shoulders or above the shoulders, pause for a while, and then slowly put it back to its original place. At this time, the latissimus dorsi can be exercised and let it soothe for a while.

2. Bent over and rowing with one arm

　　This movement is not actually a complete exercise. The latissimus dorsi is the whole, but a middle part of the latissimus dorsi. You only need to hold the dumbbells with your palm facing inward, and then hold our other hand on the same knee to fix our body. At this time, you can slowly lift the dumbbells to the waist position. When doing this exercise, the latissimus dorsi can fully contract and start exercising. Then we stay the same for a few seconds, then slowly restore it, and then you can fully produce. After our latissimus dorsi, you can transform your body and do latissimus dorsi on the other side.

3. Dumbbell deadlift

　　This action is also for comprehensive training of lats muscle dorsi, but he can still practice our lower back, gluteus maximus, and biceps femoris. This action requires us to hold dumbbells in both hands, then droop in front of our body, and slowly spread their feet, and stand straight and width is basically the same as shoulders. At this time, we need to stand upright, raise our chest and raise our heads, so that we are roughly parallel to the ground (because we are lying, so we can be parallel). Finally, we contract hard and then make the body become the same, so that we can also exercise lats muscle dorsi.

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