There are of course many ways to train a person's Latissimus dorsi. Among the training methods, some are freehand training, and some are equipment training. So how do you train your back with bare hands? Latissimus, I believe some people still know about it. So, what is the most effective way to train your latissimus dorsi muscles with bare hands? Let’s learn how to train the latissimus dorsi muscles.
Pull-ups
There is usually a horizontal bar in the community, which is most suitable for doing pull-ups. It is also the best way to exercise the latissimus dorsi muscles with bare hands. Both arms hang on the single bar, with a wide grip on both hands. Hold the crossbar tightly with the forehand to relax the lower back, fully stretch the latissimus dorsi, and bend and lift the two calves. Inhale, concentrate the contraction force of the latissimus dorsi, and lift the flexed arms to the back of the neck so that it is close to or touching the horizontal bar, and pause for 2-3 seconds. Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise.
Lying on your back
Lying on your back and holding your back is also an important method for training the latissimus dorsi muscles with bare hands. The specific method is to lie on your back on the ground, with the leg posture similar to sit-ups. You bend your knees, put your feet flat on the ground, and then support your elbows on the ground. As a point of strength, keep your upper arms parallel to the ground and stick to the ground. , raise your forearms, keep them perpendicular to the ground, use your back muscles to exert force, and try to lift your upper body off the ground. This is a very good movement that can effectively exercise the latissimus dorsi muscles and make the back wider and stronger.
Plank support
Plank support can be regarded as a universal movement. As long as it is an exercise part you can think of, this movement can basically be achieved. Because plank support is a very effective way to exercise our core muscles, doing this action regularly can effectively exercise our back muscles and our arm muscles. Generally speaking, one set of exercises can be done for one minute, and you can do several more sets a day. It should be noted that when doing this action, our body must be parallel to the ground to ensure that the action is in place.
Lie on your back and flex and stretch your lower back
To do this, we need to put our hands together.Support your body with your feet, place your upper back on the ground, and slowly lift your lower back with your feet. At this time, you will feel the latissimus dorsi muscles contracting. You must use the latissimus dorsi muscles to exert force, and your strength must be concentrated.
Lying on your back and kicking
This action is different from the first one. You should put your head and shoulders on the ground, use the strength of your arms to support your upper body, bend one knee to 90 degrees, and do flexion and extension with the other foot. Your lower back must be straight and tightened. You can clearly feel a sense of strength in your lower back.
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What is the best way to train your back muscles with bare hands
What are the best ways to train your back muscles with bare hands
A complete collection of illustrations of freehand back exercises for girls