qualitatively to work the latissimus dorsi is difficult because large muscles requires work with large weights.
Like all other types of exercises to develop the muscles, back exercises are performed in the complex.Generally, practice of the group combined with the development of breast muscles.
Take the time to do the exercises on a daily basis, the effectiveness of this training will not increase.Frequency of training - twice a week.Muscles need to rest and recover.
Note that all exercises with free weights traumatic, so they need to carry out strictly in accordance with the recommendations.
not forget the warm-up before exercise and stretching for her termination.
If your problem is not only strengthening, but also build muscle mass, observe the principles of nutrition.Before the start of training - a portion of carbohydrates.They energize you, and you will be able to train more effectively.At the end of occupation - a portion of the protein.
During the exercise do not forget about proper breathing.Exhale falls on the first phase of movement, breath - for the second.Follow Breaks between sets to one minute between exercises two to three minutes.Note that the general recommendations on how to download the latissimus dorsi, no different from the rest of the tips on weight training.
main basic exercises, which are involved in the implementation of the latissimus dorsi - a deadlift in a simulator, the thrust rod in the slope to the stomach, pull-ups with dumbbells on a bench.Additionally, you can recommend to pull and push-ups.
How to build the latissimus dorsi, working with free weights
Recall that free weights are called barbells and dumbbells.Bodybuilders, not without reason, believe that the exercises with free weights more effectively than those that run on the simulator.
rod.Thrust in the slope
When performing this exercise are utilized latissimus dorsi, rhomboids and upper and lower trapezoid.
Initially, the feet are shoulder-width apart, knees slightly bent.The feet are parallel to each other.
grabbing top grab bar so that the distance between the palms was a little wider than shoulder width.On the straight hands, lift the barbell body effort.
torso leaning forward slightly, lift the chin and arch your lower back.Slowly pull the bar toward the center of the abdomen and is also slowly unbend his hands, lowering the bar.Do not dilute elbows to the sides.Otherwise, the operation switch on the hand muscles.Activate only the back and shoulders feel like moving blades.
During the exercise the torso, head and legs remain stationary.The greater the amplitude, the higher the efficiency of the exercise.Try to keep your elbows at the end point for the ascent out of the back line.
Dumbbells.Link-ups on the horizontal bar
Lean on the bench leg bent so that the lower leg lying on a bench, and the thigh is perpendicular to it.Without bending the arm, leaning on the edge of the bench.The right foot is on the floor.The body leans forward to the position of "parallel to the bench."Keep your back straight during the exercise.In the left hand take a dumbbell grip palm inward and slowly lift it to his belt.Try to keep your finger pressed against the body at the top arm rises slightly above the back line.The body remains stationary throughout the exercise, head raised.Focus on the muscles of the back, try not to use your hands.
Pulling on the bars
One popular exercise recommended for the study of the latissimus is normal tightening.Exercise is carried out wide grip.We are drawn to the chin bar.
Stretch for back muscles
Standing straight, lift your arms up and connect them to the castle.Drag up all over, without taking the foot off the floor.
Another option streamers - the Swedish wall.Cross the legs, keeping both hands on the bar, cave in the whole body.In this position, pause for a moment.Repeat approach the other.
Do not forget also that the training program must be changed every two months.Alternate work with large and small weight, the number of sets and reps, so that the muscles do not have time to adapt to monotonous exercises.
