Dorsal muscle: how to train it in fitness
It is one of the most exercised muscle groups and, by size and function, one of the most important in the body. Knowing the role it plays, the importance of working it out and what exercises are good for toning, help you achieve the ideal shape.
What is the dorsal muscle?
In the upper part of the back, several muscle groups are located, the most important being the dorsal and trapezius. When speaking of dorsal muscle, we refer to the latissimus dorsi (Latissimus dorsi), group that extends fan-shaped from top of humerus to lower spine and pelvic girdle.
Dorsals are referred to as a muscle group, not a single muscle, and are arranged on both sides of the body. In fact, it is the largest, widest, and strongest muscle in the trunk.
How to work it in fitness?
The concept fitness refers to a set of exercises that are repeated several times a week, and whose benefits include the improvement of aerobic resistance and general strengthening.
Fitness can encompass series of runs, squats, push-ups, jumps, along with other choreographed disciplines. Definitely, combines cardiovascular exercise with weight exercise charts, in which varied muscle groups are trained.
Therefore, to train the bibs you can do 20 to 30 minutes of cardio, with a bicycle or a treadmill, and continue with a board like the ones we propose below.
The dorsal muscles can be exercised at home, but we should remember some basic tips when executing a good routine.
Before proceeding, it is essential heat for 5 to 15 minutesBecause it reduces the chance of injury.
Exercises should be performed at a comfortable, even pace. One way to measure that it is correct is to be able to talk to another person without being out of breath, because at that rate the muscles have more time to relax between repetition and repetition. Run the exercise completely slowly.
It is also important to pay attention to the breathing- Exhale as you exercise, and inhale as you relax between repetitions. Pay attention to the signals of your body And if pain and cramps appear, stop and stretch carefully. When the discomfort passes, resume with slow and smooth movements.
Of course, it is necessary to use appropriate clothing and footwear, and hydrate well during the exercises. The routine must end with the cooling, in which the same movements are repeated as in the heating for about 5 to 15 minutes. Thus, heart rate and breathing will return to their normal rhythm, and possible muscle pain will decrease.
Why do bibs in your routines?
Working the back muscles well, including the dorsal muscles, helps to stabilize the body. As with the abdominal muscles, those of the back play a prominent role in maintaining correct posture and preventing pain. With well-toned dorsal muscles, the spine will be less likely to lose its natural curvature and deviations such as scoliosis will occur.
But it is that having a strong back is also the basis for efficient workouts. Strong muscles optimize increasingly complete strength exercises, and that will contribute to the tonification of other body groups.
Yes, it is important to train all muscle groups homogeneouslySo don't just focus on developing your lats or flattening your abdomen. Muscle imbalance can affect posture and cause injury, as well as negatively impacting aesthetics.
Exercises for lats
How do you prefer to train the bibs? Do it at home or in the gym, with or without weights, we leave you various exercises so you have a choice. Remember to put into practice the advice we have given you.
Sergio Peinado, tells how to perform a back routine at home without using weights. You only need a medium towel.
- Dominated on the ground. Lie on your stomach on the towel, supporting your thighs and lower abdomen. You should keep your calves and feet elevated, in addition to your chest. Use forearms and hands, which will be resting on the ground, to slide back and forth. If it's too easy for you, you can put on a weighted backpack.
- Isometric. Position yourself face up with your knees bent so that your heels are a few inches from your thighs. Raise the trunk so that only the upper back and head rest on the floor. You can stay in that position, or raise one foot and keep it in the air to do the most complete exercise, then alternating the other foot. Either way, you have to hold on for a few seconds.
- Rowing. You can get on your knees, with your glutes resting on your heels, or in a more comfortable position, but always keeping your back straight. Take the towel with both hands and pull on both sides as if you want to tear it in half, generating tension. The hands do not have to be very separated, only a few centimeters, so that you hold the towel in the center and not at the ends. In addition to pulling, you should bring the towel to the chest and forward, similar to if you were paddling.
- Pressure with elbows. Lie on your stomach with your head supported, your knees bent and your arms also bent on both sides, so that your forearms and hands are not supported. From that position, it's about push your elbows against the ground, doing an intense pressure for a few seconds, and resting a couple of times in each repetition.
Repeat each exercise for about 10 to 15 seconds, and do at least three sets.
- Paddle closed. Stand with your feet shoulder-width apart and bend your knees a little. Lean the trunk always keeping the back straight, without curving it. From this position, it is a matter of raising and lowering the elbows while holding the dumbbells on both sides of the trunk, as if you were rowing, parallel to the body and without opening the elbows.
- Paddle closed to one hand on bench. Rest your knee and left hand on a bench or similar surface, so that your arm is straight. The other foot should be resting on the floor, with the knee slightly flexed. Hold the dumbbell in your right hand and bring it from the bottom to the waist, flexing the elbow 90º and tightening the back well. Change hands later.
If you don't have a proper surface, you can do it without support, trying to maintain the correct position. The back should be straight.
- Open rowing. The starting position is the same as in the first exercise, but this time it does you must open the elbows up to 90º, detach them more from the trunk.
- Pull over. Lie face up on the bench, resting your feet on it with your knees bent. Hold the dumbbell with both hands on your chest, and slowly bring it back, above the head.
- Dominated: One of the star exercises are the known "Dominated", which we will provide great strength and development of the upper body; especially the latissimus dorsi. We must not forget also other muscles involved such as: biceps, round major, trapezius, pectoral, etc. It is a very complete exercise that will allow us to check our strength-resistance, in addition to helping us improve in other exercises such as: Pres-bench, Back-neck, etc. This is due to the large number of muscles involved. This exercise can be performed with our own weight or even with an added weight (weighted pull-ups). In addition we can find a wide range of pull-ups (chest, back neck, side, etc.)
Repeat each exercise for 10 to 15 seconds, and do three sets.
Remember to accompany these tables with a half hour of cardiovascular exercise to get a complete fitness workout. And take care.