Select Page

Of course, there are many movements to practice the latissimus dorsi, and the training effect of these movements is very good. At the same time, some of these movements are unarmed and some are instrument movements. I believe some people still know what the action of unarmed latissimus dorsi is. So, how to practice latissimus dorsi with your bare hands at home? Let’s take a look.

Latissimus dorsi

  1. Supine flexion and extension of lower back

To do this, we should put our hands together, support our body with our feet, stick the upper back to the ground, and slowly lift the lower back with our feet. At this time, you will feel that the latissimus dorsi muscle is contracting. You must use the latissimus dorsi muscle to exert force and concentrate your strength.

  1. Supine kick

This action is different from the first one. Stick your head and shoulders to the ground, and support your upper body with the strength of your arms. Bend one foot to 90 degrees, and bend and extend the other foot. Your lower back must be straight and tight, and you should obviously feel the force of your lower back.

  1. Lie on your face and shake your hands

At this time, we should face the ground, lift our feet and head, and only support our thighs on the ground. At this time, our hands should do a flying action, shake up and down, and obviously feel the tightening of our shoulder blades.

  1. Lie on your back and bend your hands

This action is a little similar to the third one. The difference is that this time the arm should rise and fall upward. Similarly, the lower back must be tightened and the body should be balanced without shaking.