Many people want to exercise, but don’t want to go to the gym. This is also because people are under increasing pressure and have less and less time. Everyone is busy with work. Next, let’s take a look at what are the methods to exercise Latissimus Dorsi at home? If you are also interested, then read on with us! In this way, you don’t need to go to the gym and can do latissimus dorsi exercises directly at home!
1. Lying on your back
This exercise of lying on your back can very effectively stimulate the upper part of our back, and it is best to prepare a mat before doing this exercise. Lie down on the mat and then make an abdominal crunch. That is to say, we must first put our hands on both sides of the body, and then use our elbows to exert force toward the floor. After doing this, you can start to use your back muscles to activate your strength to help you squeeze your back in. The upper part of your back will leave the ground. At this time, your feet should not be involved in exerting force, and be sure not to use force on your feet. In addition, when this movement is at its peak contraction, it is the most critical time. It is best to extend this time for better results.
2. Lying prone, standing up and turning
For this exercise, you need to prepare a mat first. Next, you need to lie down on the mat. Then, the upper body should not touch the mat. The upper body should be kept in the air starting from the chest, and then put both hands on the back of your head. There. Next, start the turning movement. First turn your back left and right, and then turn to the maximum range. Then you can find that your back is involved in the movement. The range of rotation must be maximized as much as possible, and the movement should be slowed down, so that This can keep the head in a stable state, and don't move the head randomly, otherwise, the cervical spine will bear a certain amount of pressure. The most important thing about this movement is to exercise the back, so it is enough to exercise the back without any strength.
3. Push-ups
Push-ups are one of the anaerobic exercises, but this exercise can also help you exercise your latissimus dorsi. Anaerobic exercise has a great impact on the body.There are many benefits, and they are all relatively intense, so the exercise effect is also very impressive. Everyone should also know the essentials of push-ups. If you feel that the exercise effect is not good enough, you can do a few more. Moreover, this exercise allows you to exercise at home without leaving home. It is very convenient and It’s quick and has a great effect on exercising your back muscles.
Some of the above exercise methods are relatively simple, and some are more complex, but only by combining these movements can we better develop everyone's latissimus dorsi muscles.