The broadest muscle of the back in women. Structure, functions, exercises at home, in the gym

Exercises aimed at working out the broadest muscle of the back are recommended to be included in training for both men and women. Correctly selected load helps athletes not only get rid of excess body fat, localized in the upper body, but also contributes to an increase in overall strength and endurance.

Working out with a qualified fitness trainer, a beginner will be able to avoid injury during exercise and achieve the desired result in the shortest possible time.

Anatomy

The latissimus dorsi muscle (exercises are selected depending on the result that the athlete wants to receive as a result of physical activity) is superficial. It is localized in the lower back from the side.

Along its border, the considered type of muscles is attached to the processes from 6 to 12 of the lower vertebrae of the thoracic spine, to the lumbar vertebrae, as well as to the sacrum and several ribs.

The main functions performed by the broadest dorsi muscle are:

• change in the position of the shoulder joint (in particular, reproduction of flexion - extension movements);
• adduction of hands (with amplitude lifts of the upper limbs);
• support of the shoulder joint during rotational movements (turning the arms);
• controls the correctness of the position in which the pelvis and trunk are located in a person's daily life;
• participates in hyperextension of the spinal column;
• supports the spine when bending the trunk forward;
• controls the position of the pelvis when performing rotational movements of the hips;
• it is activated in the classic embodiment of tilting to the side (provided that the pelvis remains in an unchanged position);
• assists in performing an exercise involving the use of the pelvis from a vertical hang;
• supports the ribs during their displacement during inhalation and exhalation.

Given the specificity of the functions performed by the broadest muscle, it is considered to be a secondary respiratory muscle, the strengthening of which has a positive effect not only on the functioning of the lungs, but also on the saturation of internal organs and human blood with oxygen.

The essence and basic principles of exercises

In athletes with developed shoulder biceps, in the vast majority of cases, there is a "delay" in strengthening and increasing the relief of the latissimus dorsi muscle. This is due to the fact that the muscle groups under consideration perform related functions.

To work out the muscle corset evenly, the athlete should know the essence and basic principles of exercises aimed at strengthening a specific part of the body.

Namely:

• the expediency of performing simulating exercises that contribute to the development of neural connections in the human brain (it is recommended to perform it before bedtime, clearly presenting a picture of the training of the back muscles in your head);
• the total duration of the lats training should not exceed 60 minutes;
  
• maximum time of static load on the back - 45 sec;
• depending on the physical fitness of the athlete, the number of repetitions of the exercise within one approach should vary from 5 to 20;
• between the main stages of training, it is necessary to give the body time to recover (the optimal amount of time is 1-2 minutes);
• the number of approaches in exercises aimed at strengthening the back should be established by a qualified fitness trainer who has an idea of ​​the health of a particular person, as well as his intended goal in transforming his own body (usually up to 10 in 1 workout);
• back training should be carried out at a slow pace, paying attention to the involvement of each muscle group.

The essence of this type of training is muscle hypertrophy, which can be achieved only with regular exercise (at least 3 times a week), as well as following the trainer's recommendations on the technique of performing specific exercises on the broadest muscles of the back. Effective development of the back muscles is possible only in a gym under the guidance of an experienced trainer.

A professional will not only draw up a program for his ward, taking into account all existing contraindications, but also explain how to use a variety of sports equipment.

In addition, by working with an instructor, an athlete will be able to achieve this goal faster, since the effectiveness of the training will increase due to strict adherence to the technique of performing the exercises and competent selection of the working weight.

It is recommended to work with free weights during preparation. Thanks to many years of experience, the athlete knows how to apply strength training using weights to visibly transform the muscle corset of his back.

According to bodybuilders, despite the proven effectiveness of this type of exercise, a beginner should still start working on the broadest muscles by doing exercises in simulators. This will reduce to zero the possible risk of injury, and also teach the athlete to control the amplitude of their movements.

Indications for the beginning of use

Latissimus dorsi (exercises should be selected by a qualified fitness trainer, taking into account the initial data of a particular athlete) requires careful study in case.

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• existing deviations in the state of the spinal column (curvature, scoliosis);
• lack of sufficient strength and endurance in the hands of the athlete;
• insufficient mobility of the shoulder joint;
• the need to frequently subject the spine, bones and joints to heavy loads (for example, if the athlete's main activity is associated with lifting weights);
• the need to work out the lower body (without a hardy and strong back, it will be impossible to pump legs and buttocks);
• the presence of genetic characteristics of the constitution of the body (for people whose lower body seems more overweight in comparison with the upper one, it is recommended to work with the back muscles, thus visually transforming their figure, shifting the original accents);
• the need to get rid of excess body fat in the upper body;
• the presence of a pronounced stoop.

The effectiveness of transforming the figure with the help of a deep study of the broadest muscles lies in the availability of training of the type in question. You can perform back exercises both at home and in the gym using sports equipment.

In the second case, regardless of the goal set, it will be possible to achieve the result in a shorter period. This is due to the fact that power loads not only accelerate metabolic processes in the body (the presence or absence of subcutaneous fat depends on the metabolic rate), but also contribute to an increase in the number of muscle fibers.

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Contraindications for use

Like other types of physical activity, exercises for the broadest muscles of the back have absolute and relative contraindications.Despite the presence of a direct dependence of the athlete's well-being on the strength and endurance of the lats, it is highly discouraged to practice this type of training for people who have.

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• malignant neoplasms (an increase in the blood flow rate during stimulation of metabolic processes during strength training contributes to the "feeding" of the tumor, which in the absolute majority of cases leads to its rapid increase);
• diseases involving the systematic intake of medications that have a direct effect on the functioning of the musculoskeletal system;
• mental disorders;
• inguinal hernia;
• hernias and protrusions localized in the spinal column;
• arthrosis of joints and bones;
  
• dysfunction of the cardiovascular system;
• hypermobility of the shoulder joints.

The most common relative contraindications for working out the latissimus dorsi are:

• pregnancy;
• ARVI or ARI;
• increased body temperature;
• exacerbation of chronic diseases;
• menstruation;
• the rehabilitation period after a stroke (the first 6 months after an attack);
• recent surgical intervention, regardless of the specifics of the operation (the first 6-8 months);
• infectious lesions of the skeletal system (in particular, the consequences of which are inflammatory processes in the joints).

If an athlete has one or more relative contraindications from the list, it is recommended to consult with a doctor to determine the period after which the existing restriction for sports will be removed.

Helpful hints

The latissimus dorsi muscle (exercises must be selected taking into account the place where the athlete plans to train) must be worked out within the framework of a properly organized training scheme. Depending on where the athlete will be engaged in the transformation of his own body (at home or in the gym), he will need.

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• dumbbells (or handy weights, such as water bottles);
  
• barbell;
• block trainer;
• weights;
• gymnastic mat.

It is best to do the pumping of the upper body in loose clothing that does not hinder movement. The selected shape should be made from natural fabrics that do not cause irritation, itching or discomfort due to the lack of ability for the skin surface to "breathe".

Like other types of physical activity, it is best to train the lats 40-60 minutes after eating, having previously emptied the intestines and bladder. To improve blood circulation and accelerate the process of supplying oxygen to the body, exercise should be carried out in a well-ventilated area, the air temperature in which would not exceed 22 degrees Celsius.

The athlete should warm up before embarking on the main part of the workout aimed at strengthening the back muscles.

The preparatory complex includes exercises aimed at warming up muscles, accelerating blood and lymph flow, as well as setting the heart rate, which will need to be maintained during further training.

If you ignore this recommendation, pumping the latissimus muscle will not only be ineffective, but can also provoke an athlete's injury to the joints or spine.

Main complex

The exercises that are considered the most effective in working out the broadest muscle of the back are:

Fixing the result

In addition to regularly doing strength exercises to work out the broadest muscles of the back, qualified fitness trainers recommend strengthening the muscle corset with help.

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• simple gymnastics (such exercises should be practiced in the morning immediately after waking up);
  
• control of posture (especially important for people whose main occupation is associated with a long time sitting at the table);
• periodic changes in body position during the day (if work involves the need to stand, it is important to take a break while sitting and vice versa);
• compliance with the rules of weight distribution when lifting from a chair (most of the load should be distributed to the lower limbs, and not the back);
• observance of the rules of long trips by transport (for example, during a long trip by car, you should make stops once an hour to stretch your legs and redistribute the load on your back);
• the correct choice of items for sleeping (the mattress should be of medium hardness, the pillow should be thin and small);
• regular (once every 5-6 months) course (at least 10 procedures) of professional back massage (massage should be performed by a specialist with medical education, implying knowledge of the basics of the physiology of the human body).

The above recommendations will not only help to consolidate the result achieved during training, keeping the latissimus muscles in good shape, but also contribute to the correct distribution of the load on the back. Uniform tension minimizes the likelihood of abrasion of the spinal discs, and also has a positive effect on a person's posture.

When to expect the effect

A number of factors affect the speed of achieving this goal:

• the initial data of the athlete (overweight people notice changes in their body much faster than those whose body weight is within normal limits);
• the regularity of the classes (the optimal frequency is 3 times a week);
• adherence to the technique of the exercises performed;
  
• correct selection of the working weight and its gradual increase;
• physical training of an athlete (the better a person is prepared, the more serious load he can use to quickly obtain a visible result of his transformation).

The latissimus dorsi muscle (it is important to perform the exercises in strict accordance with the generally accepted technique) lends itself to pumping by various methods.Which method of strengthening the back will be effective in a particular case can only be understood by experience and by analyzing the opinions of fitness trainers, professional athletes, as well as amateur beginners.

In the vast majority of cases, it is possible to work out the broadest muscles of the back in 4-6 weeks of regular training.

Exercises for the latissimus dorsi muscle should be performed in strict accordance with generally accepted technique, regardless of the location of the training.

The easiest way to do this is under the supervision of a professional fitness instructor, who is able to eliminate in time loads that negatively affect the actual health of the athlete. Having understood the basics of physiology, even a person far from sports will be able to transform the muscular corset of the back in 4-6 weeks of regular exercise.

Article design:Ilchenko Oksana

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