exercise

4 Best Exercises to Work on Your Lats

The Lats (Latissimus dorsi ) are the  2 larger muscles 0n either side of your back. You can burn calories and boost your overall strength by performing specific exercises that targets your lats. Powerful lats also will improve the smmetry of your upper body and help you maintin proper posture.
Here are four exercise you can do to work on your lats

1. Chin Up

 CHIN UP
Your lats can be worked on by incorporating chin ups into your workout routines. These can be done with a workout bar at a local gym.

How To Do This Exercise
⦁ Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
⦁ As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
⦁ As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body.
Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
⦁ After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
⦁ Repeat this motion for the prescribed amount of repetitions.

2. Bent-Arm Barbell Pullover

BENT-ARM BARBELL PULLOVER
This type of exercise targets the lats and other muscles which includes the chest, lats, shoulder, and triceps. It also gets the blood flowing and gives it a nice pump.

How To Do This Exercise
⦁ Lie on a flat bench with a barbell using a shoulder grip width.
⦁ Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
⦁ While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
⦁ At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
⦁ Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

3. Back Stretch

 BACK STRETCH
This exercise will strengthen the respiratory muscles and the erector spinae muscle group along with all the deeper extensor muscles in the upper and central part of the back. It requires no special equipment.
How To Do This Exercise
⦁ Stand with your feet shoulder width apart. This will be your starting position.
⦁ Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

4. Burpee pull-up

BURPEE PULL-UP
This exercise builds the biceps, calves, glutes, and hamstring as well. As it tends to strengthen the muscles in theses organs

How To Do This Exercise
⦁ Begin standing under a bar with your legs shoulder-width apart. This will be your starting position.
⦁ Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
⦁ Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. This should be done quickly.
⦁ From this position, press up like you’re doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.

Conclusion

These exercises have been tried and proven to be very much effective. So don’t hesitate to incorporate them in your workout regimen.

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