How to exercise the latissimus dorsi muscles in three moves to quickly get in shape successfully

　　want real exercise If it comes to the latissimus dorsi, then these are the movements you need to remember. Which ones are they specifically? Everyone also knows that proper stretching after exercise is helpful for exercise, so How to train latissimus dorsi Woolen cloth? How is the latissimus dorsi stretched? Today, the editor will take you to learn more about it!

　　1. Seated Rope Rowing

　　1. Sit upright, step on the pedal in front of you with your legs, bend your knees slightly, hold the triangular handle tightly with both hands, stretch your arms forward, keep your waist and abdomen fixed, hold your chest and raise your head.

　　2. Use the contraction of your back muscles to pull the handle to your abdomen, and pull your shoulders and elbows as far back as possible until the handle touches the middle of your body. Hold the top contraction for 1-2 seconds and try to squeeze your shoulder blades together for maximum stimulation.

　　3. Use the strength of the latissimus dorsi to control the recovery. Pay attention to controlling the speed of stretching during exercise. Too fast or too slow will affect the exercise effect.

　　2. Wide-grip pull-ups

　　1. Grasp the handle or horizontal bar with your hands to relax the area below the waist and back. latissimus dorsi Fully extend, bend and lift both calves.

　　2. Inhale, concentrate the contraction force of the latissimus dorsi, and pause for 2-3 seconds at the highest point of the pull-up. Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise.

　　3. Standing straight arm pulldown

　　1. Stand with your feet as wide as the inside of your shoulders, facing the trainer, hold your hands in front of you, shoulder width apart, straighten your arms, keep your back straight, lean your upper body forward slightly, and tighten your abdomen.

　　2. Inhale, hold the bar with both hands, extend or slightly bend your elbows, do not bend too much, and pull the bar down to touch the front of your thighs.

　　3. Inhale, control the strength so that the bar returns to the starting position at a constant speed, keeping the posture of the arms unchanged.

　　How to stretch the latissimus dorsi muscles

　　1. Kneel on all fours on the ground, stretch your arms forward and put your chest on the ground. Exhale, stretch your shoulders, press your arms on the ground to arch your body. (This is the most common latissimus dorsi stretch method)

　　2. Stand with your feet together, one meter away from the support surface, with your hip joints at the same height as your shoulders and twice as high as your head. Keep your arms and legs straight, bend your hips, flatten your back, and grasp the support surface with both hands. Exhale and push down on the support surface to form a back arch.

　　3. Sit on the ground an arm's length away from the wall, with your knees apart. Raise your arms, straighten your elbows, lean forward, place your palms on the wall, shoulder width apart, with fingertips pointing upward. Exhale, push against the wall, open your chest and arch your back. Your partner places his hands on the top of your shoulder blades and gently pushes down and to the side.

　　4. Sit on the ground with your knees slightly bent, with your upper body touching your thighs, your elbows under your knees, and your hands holding your thighs. Exhale, lean forward, and while keeping your feet on the ground, pull your thighs up and back.

　　5. Lie prone, turn your head to the left, bend your left elbow, and rest your forearm on your lower back. Your partner grabs the top front part of your shoulder joint, lifts your shoulder joint to expose the scapula, and gently lifts it upward. (Reference website: Alarm Clock Fitness Network)