Back exercises are usually based on training the latissimus dorsi. When training the latissimus dorsi, you should also look for methods. Many sports require sports equipment, and what we are going to talk about today That's how to do latissimus dorsi exercises without equipment. Next, if you are also interested, let’s learn about the latissimus dorsi exercise method without equipment!

1. Pull-ups with wide grip

Everyone should be very familiar with the pull-up exercise. You only need to prepare a horizontal bar before you can perform the exercise. Moreover, this exercise can exercise the back and arms very well. Anyway, it can allow the body to participate in the exercise in a balanced way, and the human body You can also have better balance and coordination. But wide-gap pull-ups actually mean that we should make the distance between our arms wider when doing pull-ups. Another point is that after we grab the horizontal bar, the parts below the waist and back should be relaxed. Home fitness The latissimus dorsi muscles of the equipment should be fully stretched, and the two calves should also be bent, and slowly lifted up, and then inhale. You must also concentrate on the contraction of the latissimus dorsi. In addition, after pulling up to the highest point of the flexion pull-up, stop for about three seconds before exhaling. The contraction of the latissimus dorsi allows the body to control the lifting and restoration. In fact, this exercise The most important thing is to target the forced upper part and the outside. The more effective one is to increase the width of our latissimus dorsi.

2. Pull-ups with narrow grip

The most important thing about narrow-grip pull-ups is that it can help you exercise the lower half of the forced level, and it can also help you increase the thickness of your latissimus dorsi. Therefore, from the perspective of exercise methods and exercise purposes, we can put the first Combine this exercise with the second exercise to exercise the entire latissimus dorsi muscle. The essentials of the action are actually the same as above, except that when we hold the single arm, the distance is smaller than the shoulders, that is, the distance between the arms is smaller than that of a normal pull-up.

3. Lie prone and stand up from both ends

This exercise requires everyone to get flat first, and then move their legs and handsStraighten first, then slowly lift your legs and arms. If you are using a treadmill at home, then basically the quality ranking will take 2-3 seconds. After completing this training, you must slowly restore the original movements. However, because this training is freehand training, Although the intensity is not very high, if you want to achieve better results, then everyone should do it until exhaustion, so that the effect will be more significant.

The above are all methods that can help you exercise your latissimus dorsi muscles. The exercise of your latissimus dorsi muscles cannot be ignored and is also very important. I hope everyone can make good use of these methods to help you exercise your latissimus dorsi muscles.

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