The exercise of Latissimus dorsi is very important. After all, the latissimus dorsi is the largest muscle group in our body. The entire latissimus dorsi also includes many parts. When exercising the latissimus dorsi, , many people also spent a lot of thought on it. However, if you are unable to go to the gym in time and can only use bare hands to exercise your latissimus dorsi muscles at home, it will be more limited. Next, let’s take a look at the latissimus dorsi muscles. The exercises for free hand training include Which ones!
1. Lying on your back
To exercise the latissimus dorsi, one movement that must be mentioned is to lie on your back and hold your back. This movement is very beneficial to stimulate the upper part of the back. When exercising, first prepare a mat, then lie prone on it, then curl up the body and fold the body in half with our abdomen as the midpoint. In fact, it is a bit similar to doing abdominal crunches. Next, put your hands on both sides of your body, and use your elbows to exert force toward the floor. After completing these actions, use the muscle strength of your back to help you pinch the back muscles in. When we pinch the muscles, The upper part of the back will leave the ground, and pay attention to the feet. Do not participate in the exertion of force, and do not let the feet borrow force. After completing these actions, the most critical moment is when the entire action is at its peak contraction, and it should be extended as much as possible. Time can maximize the effect.
2. Push-ups
There is no need to say more about the essentials of push-ups. After all, this exercise is very easy to do. However, when doing this exercise, everyone must know the adjustment, especially the width between the arms is the most important. If the distance between your arms is the same as the width of your shoulders, then it is a standard push-up, which is very effective in exercising the back muscles. If the distance between the arms is less than the width of the shoulders, it is easy to exercise the chest. In this case, the back training The effect is not obvious enough, so it is very important to master the width. If you feel that the effect is not good enough, it may be that you have not done enough push-ups. Push-ups do not require any sports equipment. Basically, you can do them when you find time. You can take the time to do more.
3. Lying prone, standing up and turning
For lying down, standing up, and turning, you also need to prepare a mat first, and then lie down on the mat. Try not to touch the mat with your upper body. Starting from the chest, try to keep it in the air and avoid touching anything. The two hands are still placed on the back of the head. When the sin movement begins to turn, we must first choose to turn to the left. At this time, the back still needs to participate in the movement to the greatest extent, and the impact range must be larger. In this way, it is easier to drive the shoulders and get better training. Although the rotation range can be larger, the rotation speed should also be controlled slower, which is safer and allows our spine to bear less pressure, and is specially trained for the back.
The exercises mentioned in the article do not require any sports equipment. You can also perform forced memorization training at home, and no equipment is required, which is very convenient.
Editor’s recommendation:
Classic manual strength training
Three golden movements of freehand fitness
A complete collection of upper body strength training methods