How to practice the latissimus dorsi pull-down

When you become obese, you will find a lot of fat. When losing weight, you should choose the method according to your physical condition. Women can tighten the fat to lose weight, while men can tighten their muscles. When the muscles are tight, the body will lose weight directly. However, training the muscles of the back requires a certain method, which is not easy to achieve. After proper training, the latissimus dorsi can be formed. The latissimus dorsi chest pull-down training method is better. So how to practice the latissimus dorsi chest pull-down?

The lines of the latissimus dorsi continue downward and eventually converge at the waist. And this shape will give their latissimus dorsi muscles an excellent aesthetic effect.

To work your lower lats, you'll want to use a very close grip on back exercises like close-grip pull-ups and seated close-grip pulldowns, or use one-arm cable rowing and one-arm dumbbell rowing.

In addition, it is also very necessary to do some stretching exercises between each set of movements. Grab something with one hand each time and pull hard until you can feel the latissimus dorsi almost stretching to the hip.

Seated pull-down

Target muscles: Lower latissimus dorsi

Starting position: Sit in the fixed seat of the back pull exercise machine and hold the handles at both ends of the upper horizontal bar with a narrow or medium grip.

Action essentials:

1. Inhale, contract the latissimus dorsi, and pull the horizontal bar vertically down from above the head to the level of the shoulder behind the neck, or pull the horizontal bar vertically down from above the head to the front of the chest, pause for 2-3 seconds, and then contract at the top, tighten the shoulder blades and tighten the latissimus dorsi.

2. Then exhale and stretch the latissimus dorsi along the original path until the latissimus dorsi is stretched to the fullest. Slowly restore and repeat.

hint:

1. Pay attention to using the force of the contraction of the latissimus dorsi to pull the weight, not the arms.

2. Relax the shoulder muscles when pulling down, and do not shrug your shoulders when returning to the original position, as this will affect the force on the latissimus dorsi. Do not swing your body back and forth, and always keep your body perpendicular to the ground.

3. Pay attention to the reasonable control of exercise rhythm. When restoring the movement, rely on the latissimus dorsi to control the movement, rather than restoring it in a completely relaxed state, which will easily cause damage to the shoulder and wrist joints.

The above content explains the exercise method of latissimus dorsi pull-down in front of the chest. You should pay attention to your movements when exercising, familiarize yourself with the steps first and then practice, to prevent damage to the body due to incorrect exercise posture. The patient should also observe the movement process of the latissimus dorsi pull-down in front of the chest. Some patients are eager for quick results, exercise a lot, and have more complicated postures, which is not conducive to the patient's later exercise. The exercise posture must meet the requirements of the body and cannot be exercised blindly.