How to do latissimus dorsi
Тhese exercises will also help load the trapezius, rhomboid, infraspinatus, large and small round muscles.
Pulling the upper block to the chest
You can tilt the case back a little and fix it in this position. Fixation is of great importance: if you want to load your back to the fullest, swing must be excluded.
Lower your shoulders and bring your shoulder blades together, pull the handle until it touches your chest, and then smoothly and under control return it to its original position. You don’t need to A Comparative Analysis and Technique of the Lat Pull-down to raise your shoulders to the ears at the extreme point – keep them lowered and your shoulder blades pulled together.
Do 3-5 sets of 10-12 reps.
Pull of the lower block to the stomach
In addition to the lats, the abdominal pull works well. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study of the middle trapezium and rhomboid muscles. Therefore, if you want to pump both the upper and lower back in one exercise, include this option in your workout.
Sit on the simulator, rest your feet on the platform, grab the handle. Lower and straighten your shoulders, straighten your back. As you exhale, pull the handle to your stomach, then return it to its original position and repeat.
Do not jerk your back or lean back: only your arms move throughout the exercise.
Do 3-5 sets of 10-12 reps.
Another universal exercise that works well on almost all back muscles. Unlike regular pull-ups, it is suitable for any level of training: just change the position of the body and legs, and even a beginner can pull up.
Find a low bar. If you work out in the gym, you can use the barbell on racks. Grab it with a straight grip slightly wider than your shoulders: this position of the arms more uses the latissimus dorsi and trapezius. If possible, do oblique pull-ups on loops or rings – this will increase the load on the back Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation.
Hang on the selected shell, tighten press and buttocks, pull the body in one line. Lower your shoulders and bring your shoulder blades together, pull yourself up until your chest touches and lower back.
You can simplify the exercise in two ways: find a horizontal bar higher so that the body is in a more upright position, or bend your knees at right angles and put your feet on the floor.
Complicate the slanted pull-ups possible due to elevation. Place your feet on the pedestal so that your body is in a horizontal plane.
Do 3-5 sets of 15-20 reps.
Straight grip pull-ups
Grab the horizontal bar, lower your shoulders and bring your shoulder blades together. Pull up so that your chin goes beyond the level of the horizontal bar, lower yourself back and repeat. Do not jerk or swing while pulling up. At the top, do not pull your chin up to reach the horizontal bar; at the bottom, keep the shoulder blades drawn together.
You can complicate the exercise by wearing a belt with a weight. Instead of simplification, it is better to replace it with a deadlift of the upper block or Australian pull-ups.
Do 3-5 approaches to the support.
Bent over barbell row
Hold the bar with a straight grip slightly wider than your shoulders. Tilt the body slightly above parallel with the floor, bend your knees a little, hold the barbell in your lowered hands, bring your shoulder blades together, and straighten your back. As you exhale, pull the barbell to your stomach, lower it and repeat. Do not change the position of the body until the end of the exercise.
Do 3-5 sets of 8-10 times.
How to classify posture correctly? There are main types of normal and abnormal posture:
- Smooth back. The shoulders are laid back, the stomach is pulled in – the head is raised;
- Stoop – the shoulders are lowered, the back is rounded, often a person walks with his head tilted;
- Flat back – there are no pronounced curves of the back, including deflection in the spine;
- Flat-concave back. Slouching from above – flat back from below;
- Round back – shoulders are brought forward, head is raised, deflection in the lower back is strengthened.
Depending on the type of impossibility to maintain correct posture, it is necessary to turn attention to yourself, or consult a doctor. So, some types of posture do not indicate weak muscles, or even poor self-control, but exclusively about a serious curvature of the spine.
In most cases, posture, unlike spinal deformity, can be corrected.