Many people want to keep fit, but because their studies are too heavy or their work is too busy, they don’t have time to go out and exercise. But in fact, this is a misunderstanding, because fitness can actually be done at home, and It's not necessary to go to the gym. For example, some people want to exercise their latissimus dorsi muscles. In fact, this can also be done at home. So today we will learn together how to exercise the latissimus dorsi muscles at home!
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Bend over and row with arms
This action mainly exercises our upper chest muscles. In most cases, it is done with the help of dumbbells, but it can also be done if we use our own bodies. The action is roughly that we lean over, then bend our knees, hold dumbbells in both hands hanging in front of the body, and then use the contraction of our latissimus dorsi to lift the dumbbells, so that the dumbbells are lifted to our shoulders, or shoulders In the above position, pause for a while, and then slowly return it to the original position. This will allow the latissimus dorsi to be exercised and relax for a while.
Lean over and row with one arm
This action actually does not completely exercise the latissimus dorsi as a whole, but exercises the middle part of the latissimus dorsi. We only need to hold the dumbbell with the palms facing inward, and then place our other hand on the knee on the same side to fix it. our bodies. At this time, you can slowly lift the dumbbell to the waist position. When doing this action, the latissimus dorsi can fully contract, and then the exercise begins. Then we stay in the same position for a few seconds, and then slowly restore in a controlled manner. At this time, we can fully produce our latissimus dorsi muscles, and then turn the body to one side to do the latissimus dorsi exercise on the other side.
Dumbbell deadlift
This action is also a comprehensive exercise for the latissimus dorsi, but it can still train our lower back, gluteus maximus, and biceps femoris. This action requires us to hold dumbbells in both hands and then hang them down from the body. Ahead, slowly open your two feet and stand up straight with the width basically the same as your shoulders. At this time, we need to stand upright with our feet, chest and head up, so that we are roughly parallel to the ground (because we are lying down, so It can be parallel), and finally the latissimus dorsi, contract it hard, and then let the body return to its original shape. This can also exercise the latissimus dorsi.
The above actions are all very effective and can allow everyone to effectively exercise the latissimus dorsi muscles. So if you want to exercise the latissimus dorsi muscles, you might as well adopt these methods and try them at home!
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