What exercises do you practice to strengthen your trapezius muscles?

Regarding trapezius training, many exercisers almost ignore or simply do not practice, and are afraid that the trapezius muscle will affect the beauty of the body after the development of the trapezius muscle, on the contrary, the trapezius muscle is too important for the back and even the entire cervical spine and even the shoulder, especially for the protection of the cervical spine, the trapezius muscle is very important.

Push-up. Push-ups work the muscles throughout the body, especially in the back. Long-term exercise can strengthen the trapezius muscles.

It is possible to do dumbbell deadlifts, barbell deadlifts, hex bar shrugs, barbell shrugs, pull-ups, planks, push-ups, etc.

Four movements to eliminate trapezius stiffness!

Skeletal muscles are distributed in the head, neck, trunk and limbs, usually attached to the bones, skeletal muscles contract rapidly, forcefully, easily fatigued, and can be contracted with the will of the person, so it is called voluntary muscle.

Aside from visuals, trapezius muscles are important for almost any sport.

Its upper part is mainly responsible for the shrugging action. When you lift a heavy box and walk a long way, you can feel the fatigue of this part of the muscles. The middle burden resembles a rowing motion, and it's this part of the muscle that is straining when you pull open a heavy iron door.

The downward movement of the lower end of the main shoulder, such as the parallel bar arm flexion and extension. This part of the muscle is also important for lifting the bar over the head.

Saipu Fitness:

How to answer this question, the real reason for asking this question may be because there will be some discomfort in the shoulder and neck, or he has some round shoulders that he wants to improve. There shouldn't be a lot of people who want to train your upper trapezius, which will be ugly, so I understand more that he wants to practice his lower trapezius, which is the middle of our back.

The best way to practice this area is to use a wide grip with a shoulder blade retraction! Try not to move his elbow joint, slightly flexed in a state. Of course, when we do shoulder training, in fact, many people will have a compensation, and the first reason may be that the weight of his dumbbells is too heavy.

For example, if I take a dumbbell that is on the heavy side and do a side raise, it will definitely shrug its shoulders, which will cause its trapezius muscles to compensate and the shoulders will shrug. The deltoid muscle in our shoulder itself is a feather muscle group, which is more of an endurance type of training, so we use light weights and multiple reps when training, such as 15 reps, sometimes I even do 25 reps, take a very light pressure.

The second reason may be that he is not very good at doing this action himself, he will naturally start to shrug his shoulders, and the body has an intelligent function, which is a compensatory function. So how do we correct it in the second mode, which is to let your shoulder blades deliberately retract backwards, after stabilizing our shoulders, the latissimus dorsi muscle maintains a state of tension opening, feeling like a superman, and then do a side raise, at this time your pattern is in the right state, in order to better complete an isolated training of our shoulders.

This is how to better train our trapezius and deltoid muscles in our shoulder and neck training.

Precautions: 1. When contacting one part, try to avoid other parts to participate.

2. When contacting the deltoid muscles, if there is a clear feeling in the neck, it may be too much weight or the wrong movement pattern, you can reduce the weight appropriately and pay attention to the shoulders stretched back.

3. The deltoid muscle is a pinnate muscle with strong endurance, and you should choose a lighter weight and increase the number of training times when training.

Fourth, contract the shoulder blades on the basis of a wide bar and a low seated row, and train the middle and lower trapezius muscles.

The slope shrugs.

One of the big elements of trapezius exercises is the shrug, and in the gym you will see a lot of people doing shrug exercises, usually in a standing position, mainly for the upper trapezius muscles.

Introducing a shrug variation to help you balance the trapezius midfascicle and rhomboids!

1.Hold dumbbells in both hands and lie prone on the training bench.

2.Hold your arms straight and then activate your back muscles to do a shrug and hold at the top of the movement for a second, trying to squeeze your trapezius muscles.

3.Slowly sink your shoulder blades back to the starting position.

Notes:1Feel the movement of the shoulder blades (lift up and sink down) and keep the arm fixed at all times!

2.The recommended angle of the chair is 45 degrees, and the more perpendicular the angle is, the more the upper side of the trapezius muscle is involved. The more parallel the angle is to the ground, the more trapezius fascicles and rhomboids are involved!

t-raise

Mainly train the middle and lower trapezius muscles.

1.Lie on your stomach with your arms straight and raised. Stay at the highest point for a moment before lowering your arms.

Note: This small-scale movement focuses on muscle perception and control, so the slow rate of movement helps peak contraction. It is recommended to use elastic bands to increase the weight.

Further information: The trapezius muscle is located under the skin of the neck and back, with one side triangular and the left and right sides forming an oblique shape. The trapezius muscle connects the shoulder girdle bone to the base of the skull and vertebrae, and acts as a suspension of the shoulder girdle bone.

Stand naturally.

Keep your chest up and your head up. One barbell plate in one hand.

Do not bend or extend your arms with heavy weights.

Lift the barbell plates.

A group of 12--18.

The four sets are very effective for the trapezius muscles.

Also do the barbell press.

Dumbbell presses can also be used to assist with exercise.

Only the deltoid muscle with a well-developed latissimus dorsi muscle.

The trapezius muscles will look good.

However, it is not recommended to overdevelop the trapezius muscles.

Shrug the shoulders for exercise.

Trapezius training is simpler than regular bodybuilding training. The main movement is to shrug the shoulders, that is, to lift the shoulders in the direction of the ears. It's that simple, there are no more difficult techniques or movements.

The equipment needed to do the shrug exercise is a pair of dumbbells, a barbell or a device with a handle, as long as it creates resistance. All you need to do is hold the handle of the instrument with both hands, move each shoulder as far as you can towards each ear, and when the shoulder is raised to the highest point, do the peak contraction and pause for a while. Then, slowly lower your shoulders and feel your shoulders fully stretched down when you reach your lowest point.

The range of motion (i.e., the distance between the shoulders during the shrug and shoulder release) is small.

You may often see bodybuilders doing more complicated shrug exercises. For example, someone shrugs their shoulders and turns their shoulders back and forth. In fact, this will not work hard at all, and will only increase the danger.

The real effect of shrugging is to make the muscles contract, that is, the muscles are exercised and strengthened when they are against gravity, which has nothing to do with turning the shoulders back and forth. So, when doing this exercise, make sure to move your shoulders up and down.

Other exercises to strengthen the trapezius muscles.

While shrugging is the primary way to strengthen your trapezius, there are plenty of other training methods that can also help. For example, a regular deadlift is a great way to strengthen your trapezius muscles. In fact, when doing deadlifts, it's a good idea to do one set less and use one set of shrugs instead.

Because the goal of your training is to get in perfect shape, not to maximize strength.

Another training to strengthen the trapezius muscles is the upright row. When you pull the bar up to your jaw, you can feel your trapezius muscles contracting, and that's the key to this workout.

There are some training exercises that don't exercise the trapezius muscles, and you have to pay attention to the difference. For example, the dumbbell side raise, which is a training for the deltoid mid-bundle, not the trapezius. In this movement, when you raise your arms flat, use both shoulders as the axis, taking care not to shrug your shoulders.

No matter how you progress in your training, you'll find that you'll be able to shrug more weight after shrugging your shoulders. But, like many movements, the principle of shrugging is not too light, not too heavy.

A reasonable weight should be that you can do the whole movement strictly according to the requirements, that is, the shoulders are as close to the ears as possible, hold for a while, and do not bend the elbows. Then, both shoulders descend to the lowest point at the same time. The whole movement can be done 10 to 12 repetitions.

Take dumbbells in both hands, weigh them in moderation, one on each side, and then shrug your shoulders, pay attention, be slow, and not completely relaxed, let the trapezius muscles stay in a state of force at all times, within 2 weeks, you will see results, I hope it will help you.

1. The trapezius muscle is a muscle located in the superficial layer of the back, located under the skin of the neck and upper back, with a triangular oblique muscle on one side and a coiled oblique square on both sides. The starting point is located in the external occipital carina, the nual ligament, and the entire thoracic spinous process. Terminate in the lateral third of the clavicle, acromion and scapula.

2. The trapezius muscle fibers are divided into three parts: upper, middle and lower. When nearly fixed, the upper muscle fibers contract, causing the scapula to be raised, rotated, and retracted. The contraction of the middle muscle fibers causes the scapula to retract, and the contraction of the lower muscle fibers causes the scapula to descend, and the upper rotation and retraction.

3. When far fixed. The muscle fibers on one side contract, causing the head to flex ipsilaterally and rotate to the opposite side. The upper part of both sides is contracted at the same time, so that the head is tilted back, the whole muscle on one side is contracted, and the spine is rotated to the opposite side, and the muscles on both sides contract at the same time to extend the spine.