背阔肌训练理论（Latissimus dorsi training theory）.docVIP

背阔肌训练理论（Latissimus dorsi training theory） A full analysis of back exercises The back is made up of four distinctly different areas. Here will give you how to accurately bombard each of them. The back muscles are not the largest and strongest part of the body. They are composed of a series of complex and interconnected muscles. According to the characteristics of this part, we divide the back into four main areas: 1) upper and outer parts, 2) lower latissimus dorsi, 3) middle back, 4) lower back. Each area needs to be operated with specific actions and bombardment angles for targeted stimulation, and we will give you the best two training exercises for each site. With this menu, you can re create a complete set of training plans by choosing one of each action, and you can benefit a lot from it. Or, if one area of your back is clearly out of date, you can pick out additional exercises to train it individually. Also, fully understand which region of each back movement is the main stimulus, which helps to shape the contours of the back (V back), thickness, and width. Note: many of the exercises we have listed here are not isolated exercises, but they all focus on stimulating muscle tissue in a region of the back. Zone 1 upper / lateral latissimus dorsi Pull ups (wide grip) Hold the bar in front of your palm. In the action of the bottom, full stretch and relax your arms, in order to fully stretch your latissimus dorsi muscle. As you pull up, imagine keeping your elbows on your side, contracting your back muscles, pulling your elbows down and lifting yourself. Pull yourself up as much as possible to stimulate your latissimus dorsi muscle. If you cant do the whole action, can find a coach to help or use a power up to doing this exercise is. Target suggestion To really squeeze the upper / outer latissimus dorsi and the teres major at the bottom of the action, squeeze your shoulder blades together as your arms extend completely. Bent barbell rowing (wide grip) Dont stand on