To exercise the muscles on your body, you must go through all the exercises all over your body, otherwise if you train partially, the muscles on your body will not be in proportion, so that the purpose and effect of tightening the muscles will be lost.

There are many people who insist on exercising their bodies, will say that the latissimus dorsi is the most difficult to train, we all know that the latissimus dorsi is located in the middle of the back, above is the oblique muscle as well as the large round muscle, small round muscle below is the vertical spine muscle, there are many muscle men back muscle is very developed, also obvious to see the existence of the latissimus dorsi.

There are many ways to train the latissimus dorsi, such as pull-ups and barbell rowing, but some people find that the upper latissimus dorsi is thicker and the lower latissimus dorsi is very thin after a long period of training.

If you want to develop a beautiful latissimus dorsi, there are actually 4 ways to insist on exercising to make your latissimus dorsi more proportional.

1. Do pull-ups to try to reverse arch your back

The actual fact is that you will be able to do a lot more than just a few of the things that you need to do to make sure that you're not going to have to do it.

2, do barbell rowing when to reverse grip

The long term barbell rowing, the parts that are stimulated are the upper part of the latissimus dorsi muscle, the lower part of the latissimus dorsi muscle is not fully stimulated and exercised, if the reverse grip barbell rowing posture, so the leg muscles can also be fully practiced, from the bottom up to pull the lever, reduce the pressure on the back, the lever stick to the abdominal position, fully able to feel the lower end of the latissimus dorsi muscle in contraction, repeated exercise will be fully let the muscles in this area be trained.

3、arms in v shape, high pull down

Many people do high pull down movements when the distance between the hands is very wide, so that when exercising, if the weight keeps increasing, the arms are easy to fatigue, the exercise time will be shorter and shorter, the effect of exercise is not what they want, the stimulation of the parts of the muscle is only round big muscle.

If the distance between the hands is closer to do high pull down, that is to say, the shape of the arms is v-shaped, the body backward, after such exercise, a long time to stimulate the lower part of the latissimus dorsi muscle, but also let the latissimus dorsi muscle more proportional more standard.

4, often do support palm barbell rowing exercise

The barbell rowing posture of the conventional barbell, one-handed support palm on the bench, using the method of lunge, bending over to do barbell rowing exercise, using this one-sided arm pad high method, can fully exercise to the bottom of the latissimus dorsi muscle muscles, so that this part of the muscle to get stimulated, so that can also extend the training latissimus dorsi muscle time, so that the upper and lower parts of the latissimus dorsi muscle more proportional.

The above 4 methods can fully stimulate the upper and lower back muscles, but i hope that exercisers must follow the rules of exercise, in fact, the number of sets and reps per training session varies from person to person, so understand your own exercise speed and process, and set the number of sets and reps for yourself.

That is to say, in the process of training must be suitable for themselves, do not be too hasty, exercise when you get yourself exhausted, which is easy to cause muscle strain, and then in the process of exercise, must pay attention to the speed of exercise, not too fast, the effect is good, as long as you master the method of exercise, step by step training.

Every person wants to train a tight muscle, sexy good body, to train a muscle body, in fact, is not an easy thing, the most important thing is to adhere to, but also to master a good exercise method.