How to practice the detailed back muscle movements of fitness movements
lateral and upper latissimus dorsi exercises:
First action: pull up (wide grip)
Mainly practice the latissimus dorsi, mainly the lateral and upper latissimus dorsi. Pull up with the help of a horizontal bar. At the beginning, jump up with the help of leg strength and hold the horizontal bar with both hands. Of course, the distance between hands is wider than shoulders. The body droops naturally, and the legs bend back and cross. At the beginning, bend your elbows with the strength of your back and pull your body up until your chin exceeds the horizontal bar. Then slowly lower it back to its original position. Pull up, I usually do exhaustion, practice 3 groups.
Note: pull up is the most commonly used method to practice latissimus dorsi. It can effectively increase the width of latissimus dorsi.
second action: sitting down (wide grip)
This movement is mainly to practice the upper and lateral latissimus dorsi. With the help of the back puller, sit behind the back puller and fix the seat, holding the handles on both sides of the horizontal bar with both hands. After starting the action, pull the horizontal bar vertically down to your shoulder position, almost parallel to your shoulder, stop for about 3 seconds, and then slowly (control) restore. Generally, there are three groups of 12 to 15 in each group. The weight is 60% of its maximum weight.
Note: the sitting posture pull-down is divided into wide grip and narrow grip. Generally, we practice wide grip. There are also differences between anterior and posterior neck. We usually practice in front of the neck.
exercises under latissimus dorsi
First action: standing straight arm pull-down
This action needs the help of the back puller. The main practice is the lower side of the latissimus dorsi muscle. At the beginning, the feet are the same width as the shoulders, facing the back puller, and the two hands are holding the horizontal bar on the back puller. The arms should be straight, and the upper body should remain upright. After starting, the elbows should be slightly bent, and the horizontal bar should be pulled down at the thighs to slowly restore the starting position. Inhale before pulling down and exhale when slowly restoring. Generally, there are 12 to 15 in each group, and three groups are made. The weight is not required to be too large. 50% of the maximum weight.
the other two movements are the pull-up and sit down mentioned above, but they are narrow grip. Sitting posture pull-down narrow grip is generally reverse grip. The action essentials are the same as those mentioned above.
exercises in the middle of latissimus dorsi
The first action is rowing with one arm dumbbell
The biggest advantage of this action is that it can practice the latissimus dorsi muscles on both sides separately. Of course, it is also the best practice action for many practice groups with asymmetric back muscles. At the beginning, bend your upper body down, hold the dumbbell with your left hand, support your left foot on the ground, support your body with your other hand on the bench, and bend your other knee on the bench. The body should be close to and parallel to the ground. Be sure to raise your chest, abdomen and head up. After starting, pull the dumbbell from the far end to the body side. Remember to relax your arm after holding the dumbbell. Try to use the strength of your back instead of the strength of your arm. Then slowly put it down to restore the initial action. This action is generally done in 3 groups, 12 to 15 in each group.
Note: at the beginning, in order to practice the movement, the weight can be lighter. After mastering the technical essentials, add the weight slowly. Of course, practice the other side after practice.
second action: barbell bowing and rowing
This movement is also to practice the middle of our latissimus dorsi muscle. With the help of the barbell, stand with both feet shoulder width, hold the barbell with both hands, the holding distance is slightly greater than the shoulder width, and the two elbows are straight. Stand up, bend your knees slightly, and bend your upper body forward. The angle is about 45 degrees. Start the action. The barbell is lower than the knee. After the start, slowly use the strength of the back to pull the barbell up. Remember that the upper body must be nervous, otherwise it is easy to get injured. Pull the barbell to the abdomen, pause for about 3 sides, and then slowly return to the starting position. Inhale before pulling up and exhale when lowering. Generally, there are 3 groups, 12 to 15 in each group. The weight is 50% of the maximum weight.
exercises in the lower part of the back muscle group (the lower back mainly exercises the erector spinalis):
First move: goat stand up
This can be done on a goat in the gym, on a bench or on a yoga mat. At the beginning, take the small abdomen as the center line, bend the body down, straighten the body up at the beginning, slowly stop for 2 seconds after reaching the highest point, and then slowly restore the initial action. Generally, there are 3 groups, 12 to 15 in each group. Inhale up and exhale down.
the second action is to bend over with a heavy load
This movement is also to practice our erector spinalis. This action should use the barbell. At the beginning, the two feet meet the same width. Put the barbell behind the neck and pay attention to raising the chest and closing the abdomen. Of course, both hands must hold the barbell tightly. Inhale at the beginning, bend the upper body slowly forward to 90 degrees, pause for 1 second, and slowly return to the starting action. Generally, there are 3 groups, 12 to 15 in each group.