latissimus dorsi often referred to simply as "wings".Indeed, there is good development they resemble the wings of birds.To learn how to pump up the latissimus dorsi, you need to understand what kind of work they do, and what the load will be optimal for their rapid development.Only an understanding of what you do, allow to do the exercises with maximum efficiency.
How do the latissimus dorsi
latissimus dorsi is responsible for all kinds of rods and pull-ups.They play a big role in sports such as rowing, gymnastics and martial arts.And by themselves these muscles are not used, because their use involves helping hand.
therefore secondary but indispensable role in the work of the "wings" perform biceps and forearms.If these muscles flexing is not isolated, the more often they used it in conjunction with the "wings".
Once we understand the mechanism of work of this muscle group, you can move on to the question of how to build the latissimus dorsi.After all, for the good of their study will require significant efforts.
most common exercise for the "wings»
As with most of the major muscle groups, there are quite a lot of variety of exercises for the pumping of the "wings".But the best of them at all times considered ordinary pull on the bar.However, in the modern version of these exercises for the latissimus can replace thrust blocks down on the weights.
If you choose the horizontal bar, it is necessary to take up his hands at a distance of 1.5-2 than shoulder width and start pulling.Moreover, the body must always be smooth, you can not help yourself by using jumps or bending.For example, during the general physical training instructor in the Army sometimes put on shoes soldier leaf.When you exercise it should not fall.
thrust down on a simulator is similar to tightening, but to create tension in the muscles not used your body weight and the weight of the blocks themselves.This body should also be fixed, which uses tabs to the knees.
Other exercises for the "wings»
dealt with how to pump up the latissimus dorsi most common method, you can move on to other, no less effective exercise.One is in the slope of the thrust rod.
If you have mastered the basic exercises, you work with weights in the slope should not greatly burden the lower back.This is very important because for the quality of pumping necessary to use quite a lot of weight.
Stand with feet shoulder-width apart and slightly bend their knees.Bend over and grab the bar.At the same time, all the back should remain flat to avoid spinal injuries.Raise the bar to your chest as much as possible by sliding your elbows back.Then lower it and make the required number of repetitions.The same exercise can be done on the power simulator, which will be used instead of the bar of the counterweight blocks.
Now it's time to learn how to pump up the latissimus dorsi using a pullover.To do this, grab a dumbbell moderate weight and lie down on the bench across the blades so that the head hanging on one side, and the lower back and legs were on the other.Good cave in, raise the dumbbell with both hands on the chest and bend your elbows at about 15 degrees.
Slowly lower them as low as possible for a head.It does not change the angle of the elbow bend.After reaching a peak, slowly raise them back.Exercise is working well not only back, but also the upper chest muscles and triceps.In addition, the use of additional weights allow a well to pump back side deltoids.
We dismantled the basic exercises for the back, which are used in the gym.But if you do not want to go to the gym and want to understand how to build the latissimus dorsi home, this is not too difficult.Simply install in the yard or in a connecting door frame horizontal bar, pull up every day and a few dozen times.This will help strengthen your back worse than a healthy workout at the gym.
