There is always someone keeping working out (part 15)(Original) /总有一个比你忙，比你穷，比你老的人在健身（十五）

mrpointp (74)in #cn • 7 years ago (edited)

Latissimus dorsi muscle is what we often consider as the inverted triangle. If you own the perfect latissimus dorsi muscle, your upper body will look like an inverted triangle, which leaves people an impression that you are so strong.
Now, I 'd like to introduce the two methods that are commonly used and most convenient to train latissimus dorsi.
背阔肌，这块肌肉也就是我们常说的倒三角。练出好的背阔肌会使上半身看起来就像一个倒着的三角形，带给人很雄伟的感觉。
今天为大家介绍两个最常用也最便捷的背阔肌锻炼方法。

One arm dumbbell bent-over rowing 单手哑铃俯身划船

This is the first action to practice latissimus dorsi. One arm rowing can stretch latissimus dorsi muscle to the fullest.
Action tips: Knees and elbows are placed on the platform and make your upper body a slanting line. Use your hands to hold dumbbell naturally vertical in front of the body. When you pull up the dumbbell, do what you can to make your upper body stable. Keep your elbow slightly next to your body skin and pull up to your limit (this can fully stimulate the back muscles).
Complete 5 groups, each group for 12.
这个动作作为练习背阔肌的第一个动作，单手划船可以最大限度地伸展背阔肌。动作要领：膝盖和手肘都放置在平台上，上半身呈一条倾斜的直线，手握哑铃自然下垂，拉起哑铃时上半身尽量保持稳定，手肘稍贴身向身后拉起至你的极限（这样能最大限度地刺激背部肌肉）。
完成5组，每组12个。

Barbell bent-over rowing 俯身杠铃划船

Generally speaking, we use barbell to practice, but this can been replaced by dumbbell(as is seen from the picture below). Maybe finishing this exercise through both arms won't achieve the desired effect as one arm bowing. But in fact, it helps to increase muscles effectively.
Action tips：Hold dumbbell(barbell) by using both arms. Let your legs bend slightly and lean forward. Ensure that your upper presents a straight line. Keep your both arms slightly next to your body skin and pull up to behind your body.
Complete 5 groups, the weight for each group varies from light to heavy. In the last two groups, you are expect to use the weight with which you can pull up at most 6-8 times.
这个动作一般使用杠铃练习，但也可用哑铃代替，如图。双手做划船并没有单手拉伸肌肉的程度大，但承受的力量却更多，所以这个动作能有效地增肌。
动作要领：双手握住哑铃（杠铃），腿稍弯曲，身体向前倾，上半身一定要保持一条直线，双手稍贴身向身后拉起
完成5组，每组的重量由轻到重，最后两组必须使用你完成极限在6-8次的重量。

ATTENTION: Never pull up the dumbbell by using the strength of shoulders to finish these two actions. When practicing, do remember to pull up fast and fall slowly. Pay attention to the rhythm of breathing.
Never forget the warming-up and stretching activities before the exercise.Of course, doing pull-ups(referred to inChapter 4 ） is also a good way to train Latissimus dorsi muscle.
注意：以上两个动作均切勿用肩膀力量拉起哑铃，完成动作时快拉慢落，保持有节奏的呼吸。永远不要忘记健身前的热身与拉伸。当然，还有引体向上（见第四章）也是练背阔肌的好方法。

Chapter directory 章节目录

Chapter 章节	Content 内容
1	brief introduction about fitness 健身初章
2	exercise for musculus triceps brachii & pectoral muscles 肱三头肌和胸肌练习
3	advanced exercise for musculus tricpes brachii 肱三头肌的高级练习
4	how to do pull-ups 引体向上
5	warm-up and stretching exercise 热身与拉伸
6	fitness plan and some precautions 健身计划与注意事项
7	how to train abdominal muscles(part 1) 腹肌训练（一）
8	how to train abdominal muscles(part 2) 腹肌训练（二）
9	how to train abdominal muscles(part 3) 腹肌训练（三）
10	how to train biceps(part 1) 肱二头肌训练（一）
11	how to train biceps(part 2) 肱二头肌训练（二）
12	how to train the anterior deltoid 三角肌前束练习
13	how to train the middle deltoid 三角肌中束练习
14	how to train the posterior deltoid 三角肌后束练习
15	exercise for latissimus dorsi muscle 背阔肌练习