It is recommended to do three sets, ranging from 12-18 repetitions in the dumbbell lat pullover. Keep your core tight in your core, and repeat!.Make sure you squeeze your chest as hard as you can when you are in that position. Contract your chest to bring the dumbbells up to an upright position. Squeeze your lats with a lot of force at the bottom.Keep your arms straight, squeeze your lats, and slowly lower the dumbbells behind your body until they line up to your head.Connect your abdominal muscles by pulling your belly button towards your spine.The dumbbells should be raised in a row, just above your chest, with your palms in front.Relax your back until your head is at the bottom of the bench. Place your feet on the bench, and set your feet flat on the floor.Begin by picking up a set of dumbbells and standing on the bench.(Did you catch that runners?) Strengthening and stretching your lats is a key part of building upper-body strength, says Stone.For this workout, you’ll need an exercise ball and an exercise desk (or similar surfaces). Research shows that training your upper body improves endurance and helps prevent fatigue during cardio activities. It’s proven that upper body strength can play a big role in reaching your fitness goals, and your lats should not be neglected. Training your lats especially targets your shoulder and arm movements which keeps your body tall, strong, and prepped for activity, reducing your risk of muscle overuse and injury. “If the lats aren't strong, we compensate in movement that leads to pain or injury in the neck, shoulders, the back, and the hips,” says Stone. Working those muscles around your spine helps to prevent injury and reduce chronic back pain, she adds. Not only do your lats provide support and strength to your shoulders and back, but they also tighten and strengthen the tiny muscles around your spine, explains Stone. “When you think of your spine, think of lats,” says Stone. Or incorporate them into a back workout routine. Repeat the entire three-move circuit three times total. For each move, do 20 reps, then continue to the next move. Add them to your back workout day, or dedicate a whole routine to those oh-so-important lats right at home.Įquipment: Dumbbells (start with 5 to 10 pounds for beginners) (Really!) That's where the moves below, provided by celebrity fitness trainer and Revenge Body star Lacey Stone, come in. Sure, there's a lat pulldown machine at the gym, but there are so many ways to work them with only a set of weights. Meet the expert: Lacey Stone, CPT, is a celebrity fitness trainer who works with iFit and former Revenge Body star and is a fitness consultant for a wide range of major brands. “The lats are so important when stabilizing the neck, shoulder, back, and hips." As if that's not enough, they are also responsible for adduction, extension, flexion, and internal rotation of the shoulder joint. “The lats are the powerhouse of stability and a big part of all activities,” says Lacey Stone, CPT, celebrity fitness trainer. They're the huge muscles that run from the back of your shoulders down to your hips, responsible for everything from pulling to maintaining good posture. You probably don't see them on the reg, but you definitely feel them. latissimus dorsi) shouldn't get left out. There are so many muscle groups to keep track of and hit during your workout routine Your lats (a.k.a.
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