Latissimus dorsi: the most effective exercises

to the training requirements of the back

Everyone started to be engaged in the gym, I would like to know about how to pump up the latissimus. Nowadays, there are many systems that include all kinds of (right and wrong) exercise, the use of which in the end will determine the accuracy of a particular technique. Therefore it is better not to make mistakes, and immediately start with the correct training scheme. Latissimus dorsi - a vast region of muscles of the human body, which requires a special approach in the power classes. In his haste and training is not allowed the use of some technologies of fast growth, since, in spite of its large size, the muscles can easily be injured, which eventually may lead to the curtailment of access to the gym at all.

Exercises for lat

In most cases, the latissimus dorsi train using heavy exercise such as pulling on the bar, a vertical thrust block to the chest or to the back and horizontal thrust to the lower abdomen. And also in the tilted thrust barbell or dumbbell, traction on the fingerboard T et al. In addition, this muscle region receives a significant load in all basic movements. In general, again at any beginner, not initiated into the secrets of strength training, the question may arise about how to download the latissimus dorsi. After all, exercise and complexes, combining them, innumerable, and which one to choose, knows not everyone. It should be understood that to obtain the maximum results you need to apply the full load on this area of ​​the body.

Pull-ups for the back

Latissimus dorsi worked very effectively in this exercise, as the pull-ups. It is best to perform wide grip. The position of brushes should be such that the top of the movement arm are parallel to each other. If the main purpose of the training - weight set, it is necessary to observe special treatment, that is the number of repetitions should be no more than 10 - 12 and less than 6. If the engaged can do more, then it is necessary to add a complication in the form of a belt with fixed or pancakes from the bar with dumbbells. In addition, for the back muscles can be done vertical thrust - analogues of pull-ups on the bar. training mode must be assigned as the primary goal.

Horizontal rod

Latissimus dorsi need to work out with the opposite pulling up the load vector. It is best suited for this rod thrust in the slope. The trajectory of the movement is such that the neck should apply only to the very bottom of the stomach to the upper part of the amplitude. At this time, the housing must be in a position as close as possible to a plane parallel to the floor surface. Of course, ideally, it is difficult to achieve, so that the angle is generally about 80 degrees. Analogy (or even a lightweight version) this exercise is to compete with dumbbells, when one hand rests on the bench while the other works with the projectile. And also all kinds of horizontal thrust in the gym. The most popular is a training facility, which initially is done tightening, and then we are working with the keeper.