How to download latissimus
Latissimus dorsi - the largest group of muscles of the human body. They help to maintain posture, forming a slender waist and create a truly manly silhouette. Large muscles are easily elaboration. It is only necessary to correctly perform the exercise.
You will need:
- crossbeam; - Block the simulator; - Rod; - Gymnastic bench; - Dumbbells.
Instruction how to swing latissimus
Hang on the bar, holding a wide reverse grip. The back is slightly rotten legs to cross your ankles. Buttocks have to be stretched. Tighten, raising the chin over the bar. Slowly return to starting position. Do three sets of 10-12 repetitions.
Grasp the grip exerciser neck straight, arms slightly wider than shoulder width. Pull the bar to the chest. Pause briefly and return to starting position. There is a more complex version of this exercise. Grasp the neck as much as possible wide grip and pull the neck not to the chest, and his head to the blades. Try to lower the neck as low as possible, it will make your muscles work harder. Do three sets of 6-8 repetitions.
Put on a gymnastic bench left knee and left hand. In the right hand take a dumbbell. slightly arch your back. To reduce the blade and pull the dumbbell to the waist. Make the top of the movement pause of two seconds and then return to its original position. Make three - four sets of 10-12 repetitions.
Lie on a bench, face up. Take both hands on the handle of the dumbbell. Take your hands behind your head. Elbows in dilute hand, it increases the load on the latissimus. Keep your back straight, without bending the waist to her. Look straight ahead, do not turn the head. Exhaling, slowly lift the barbell from behind the head and lower it to the stomach. Inhale again, lower your hands behind your head. Repeat. Avoid jerking, this exercise gives a strong strain on the shoulder joints. Perform three sets of 8-10 repetitions.
Take a wide grip barbell. Legs slightly bent at the knees, arch your back and lean forward so that the neck of the bar was a little below the knees. To reduce the blade and tighten the bar along the thigh to the lower abdomen. Look straight ahead, lower back does not round up. Return to starting position. Do three sets of 8 - 10 repetitions.
Between power exercises are performed to stretch the back muscles, it will increase their susceptibility to nagruzkam.Postavte feet shoulder-width apart and tilt the body forward. Hands skip between his legs and hugged her ankles behind his hands. Tighten the body to the hips and arches her back vertebra by vertebra up.