The latissimus dorsi is the largest muscle group in the human body. They help maintain posture, shape a slender waist and create a truly masculine silhouette. Large muscles are easy to work out. You just need to do the exercises correctly.
Necessary
- - crossbar;
- - block simulator;
- - barbell;
- - gymnastic bench;
- - dumbbells.
Instructions
Step 1
Hang from the bar with a wide, back grip. Bend your back slightly, cross your legs at the ankles. The buttocks should be tense.
Pull up by lifting your chin above the bar. Return smoothly to the starting position.
Do three sets of 10-12 reps.
Step 2
Grab the bar with a straight grip with your arms slightly wider than your shoulders. Pull the bar up to your chest. Pause briefly and return to starting position.
There is a more difficult version of this exercise. Grasp the bar with the widest possible grip and pull the bar not to your chest, but by the head to your shoulder blades. Try to lower the bar as low as possible, this will force your muscles to work harder.
Do three sets of 6-8 reps.
Step 3
Place your left knee and left hand on the bench. Take a dumbbell in your right hand. Bend your back slightly.
Bring your shoulder blades together and pull the dumbbell to your waist. Pause at the top of the movement for two seconds and return to the starting position.
Do three to four sets of 10-12 reps.
Step 4
Lie face up on a bench. Grasp the dumbbell handle with both hands. Place your hands behind your head. Spread your elbows to the sides, while the load on the latissimus muscles increases. Keep your back straight without bending it at the lower back. Look straight ahead, do not twist your head.
Exhaling, gently lift the dumbbell from behind your head and lower it to your stomach. As you inhale, lower your hands behind your head again. Repeat. Do not jerk, this exercise puts a strong load on the shoulder joints.
Do three sets of 8-10 reps.
Step 5
Take a barbell with a wide grip. Bend your legs slightly at the knees, bend your back and bend forward so that the bar is just below the knees.
Bring your shoulder blades together and pull the bar up along your thighs to your lower abdomen. Look straight ahead, do not round your lower back. Return to starting position.
Do three sets of 8-10 reps.
Step 6
Stretching your back muscles between strength exercises will increase their resilience by placing your feet shoulder-width apart and tilting your body forward. Pass your hands between your legs and wrap your palms around your ankles from behind. Pull your torso towards your hips and arch your back, vertebra by vertebra up.
