Recommended latissimus dorsi training: Cobra pull-down
In fitness training, no matter how good the movements are, they will feel boring after a long time.
There is no fresh excitement! The effect of muscle training will also decrease
Make some changes when appropriate and try new things! It may bring you different training fun and give your muscles a different experience!
When training your latissimus dorsi, are you still doing traditional pull-ups and high pull-downs as always? It’s time to do some tricks!
Let’s take a look at the good back muscle training exercises introduced to you today: Cobra Pulldown!
Compared with ordinary pull-down movements, it provides you with a wider range of movement and allows your latissimus dorsi to stretch and contract better
Action analysis
Target muscle: latissimus dorsi
Joint movements involved: shoulder adduction, elbow flexion,
Principle: When the latissimus dorsi contracts concentrically, it has the function of adducting the shoulder joint
Plane of motion: coronal plane
How to do it?
Choose a stool that is tilted at about 45 degrees! Then lie on your side on the stool as shown in the picture!
Then hold the handle with one arm and straighten your arm. At this time, your latissimus dorsi will be stretched to the longest!
Start the action: Contract the latissimus dorsi to drive the elbows to pull the handles to both sides of the body, squeeze your back and maintain a static contraction for two seconds!
Then slowly stretch the latissimus dorsi and return it to the starting position!
Key tips:
1. Choose about 12-15 pieces of medium and low weight
2. Be careful not to pull the weight with your hands! Use your elbows to drive the movement and feel the tension in your latissimus dorsi!