The fastest way to get rid of trapezius, what are the exercises to get rid of trapezius?

The trapezius muscles are thick and hypertrophied, which does affect the visual perception of the whole person. Look at the two ** and compare them.

Ah, it's a majestic feeling, but she's not fat. In contrast, girls with smooth trapezius muscles have beautiful shoulders and look weaker.

There are many people on the Internet who want to eliminate trapezius muscles, and there are also many exercise methods.

Just take a random diagram as an example.

Normally, there should be a smooth curve from the shoulders to the neck (close to the green line), and her trapezius muscles are a little thicker. This appearance shows that the trapezius muscles are stressed more, and it also shows that there are other muscles that are not using force, which is the result of compensation. This is called, an imbalance in biomechanics.

If you look a little closer, you will find that the left and right trapezius muscles are not quite the same, the right side is a little thicker than the left side, which is a reasonable difference for right-handers, negligible.

In general, the muscles compensated by trapezius muscles mainly include serratus anterior, infraspinatus, teres minor, rhomboid, etc., which surround the area of the shoulder blades and ribs. Normally, when you do any arm movement, these muscles should exert force, and the trapezius muscles are not the main force, or even do not need to exert force.

For example, the popular swan arm action, looking at the trapezius muscles of the protagonist, is not moving at all. This is the right habit of exerting force.

But in the picture below, the trapezius muscles exert obvious force, the shoulders are very tight, and the thickness is reasonable.

Many people learn some movements on the Internet and start practicing, but they just follow the cat and draw the tiger, empty and formless, and the trapezius muscles become thicker and thicker the more they practice.

The key to eliminating trapezius muscles is not to do any exercise, but to correct the wrong habit of exerting force and restore the balance of biomechanics. In other words, it is necessary to let the serratus anterior, infraspinatus, teres minor, rhomboids and other related muscles reexert their upper strength, each performing its own duties, and the burden of the trapezius muscle is removed, and it will naturally gradually become smaller. This is the most effective and curative method.

How does the wrong habit of exerting force, the imbalance of biomechanics occur? Why do the muscles at the good end stop being strained?

Of course, being sedentary, not having the right breathing pattern, getting angry, etc., are all important triggers that need to be changed. The immediate physical factor is the fascia, which becomes stiff, tense, and shortened, making these muscles unable to exert their strength, and finally affecting the trapezius muscle (and other big brothers).

If you rub the flank or press the intercostal muscles, it will basically feel very sore. This is a clear proof of fascial tension.

Only by loosening these fascia and restoring the original elasticity can the little muscle brothers be liberated.

It's not that simple. The fascia in these areas in turn connects to the spine and to the pelvis. As sensitive as I am, I can feel the lumbar fascia moving when I do arm movements. In other words, you have to loosen the lumbar fascia to really remove the traction on the trapezius muscles.

Through the above analysis, you should be able to understand the root cause of the ineffectiveness of various popular trapezius elimination exercises.

The only real solution is fascial manipulation and fascial fitness. Powerful fascial manipulation is not blessed by ordinary people, and fascial fitness is also very simple, just practice broadcast gymnastics.

According to the current situation, the trapezius muscle is a very large muscle, located in the back of the neck, shoulder and neck and back of the human body, when the trapezius muscle is more developed, it will make the back of the neck slightly wider, the neck to the shoulder transition position tilt, the shoulder joint to the head and neck of the combination of the position will appear slope larger, this phenomenon looks like a feeling of hanging shoulders. The trapezius muscle is an important muscle in the human body, and if you want to make the trapezius muscle thinner, you can do it through some exercises. First of all, it is necessary to carry out proper dietary control, and the purpose of the first has been achieved through reasonable dietary control, at the same time.

Some physical exercises, such as the deltoid muscle, can be used to raise the entire shoulder horizontally, so as to improve the hanging shoulder and make the trapezius muscles look less obvious. 1 4 Step by Step Reading.

First of all, run more, running is the best way to lose muscle. In the process of fitness, you strictly control your running time. Athletes who run on the treadmill for more than 1 hour a day have muscle loss.

Secondly you can strengthen the exercises of the third and second humerus, which can make your upper limbs more proportional.

Also look at the orientation of the muscle fibers of the trapezius muscle and the bones he connects. Try to lock the trapezius muscles at the connection points on the bones when practicing the relevant movements, and try to sink the shoulders in the direction of the feet when pushing the chest, so as to minimize the involvement of the trapezius muscles. By minimizing exercises close to the junctions, you can avoid overtraining the trapezius muscles and only raise the arms and try not to involve the trapezius muscles.

Overdeveloped trapezius muscles are also associated with shrugging when pushing the chest. Sink your shoulders and hold them as fixed as possible.

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Finally, shrug the dumbbells, raise the shoulders as much as possible, contract at the highest point, and stop for a while and then return.

The trapezius muscles are vital muscles located on the back and sides of the human body that are responsible for controlling and stabilizing the torso, twisting the waist, and moving the upper limbs.

Here are some common exercises to get rid of the placional muscle:

1.Push-ups: Push-ups are a full-body strength training exercise that effectively works the trapezius muscles and improves the strength of the upper limbs and core muscles.

2.Pull-ups: Pull-ups are another strength training exercise that can effectively work the trapezius muscles. This exercise can be performed in rotation with a barbell, a machine, or your own weight.

3.Handstands: Handstands can help balance the body while also strengthening a large number of muscle groups, including trapezius, glutes, core, and more.

4.Side Plank: The side plank works the oblique and core muscles. This exercise involves lying on your side and then supporting your body with your elbows and lower limbs and maintaining your balance.

5.Yoga: There are some yoga poses that can help eliminate trapezius muscles. For example, triangular, side-curved, and inverted, among others.

The trapezius muscle is an important muscle in the human body and is located between the shoulder blades and the neck. If the trapezius muscles are not developed enough or are too tense, they may cause pain and discomfort in the neck and shoulder. Here are some exercises that can relieve trapezius tension:

Shoulder Rotation**Place your hands at your sides and slowly rotate your shoulders forward 10 times and Hail backwards 10 times.

Neck Extension: Tilt your head to the left until your left ear is close to your shoulder, hold for 5 seconds, then slowly turn your head to the right for the same 5 seconds. Repeat 10 times.

Stand and lean forward: Raise your feet shoulder-width apart, place your hands behind your hips, slowly bend forward until your fingers touch your toes, hold for 5 seconds, and then slowly stand up. Repeat 10 times.

Shoulder contraction: Lift your shoulders up, hold for 5 seconds, then slowly lower them. Repeat 10 times.

These exercises can help relax the shoulder and neck muscles and relieve tension and pain. It is advisable to do a proper warm-up before doing these exercises to avoid injury.

I would like to share with you a set of exercises to eliminate trapezius muscles, this group of exercises has been insisted on for a year, because I insist on it and am not tired, the main thing is to see the changes in my cracks, first of all, I found that my trapezius muscles have become smaller, and then my rich bag is gone! Don't really be too happy! So ask me which girl with the same question can really practice!

The ways to eliminate trapezius muscles are:

First of all, it is necessary to actively correct the body posture, avoid repeatedly bowing the head and bending over, avoid the pillow being too high and too soft, you can apply local hot compresses, oral anti-inflammatory and analgesic drug loxoprofen sodium, and relieve muscle spasm drug ethperixone hydrochloride, which can be closed for local pain points**. If there is a purulent infection causing pain in the trapezius muscles, a sensitive antibiotic is selected to fight the infection** and surgical incision and drainage if necessary.

The second is to reduce functional exercises by exhausting and retreating, which can gradually eliminate the protrusion of the subcutaneous trapezius muscle. The trapezius muscles are mainly located in the neck, the upper back and the middle back are triangular muscle groups under the skin, and the muscle fibers are divided into three parts: upper, middle and lower, which stop at the lateral side of the clavicle 1 3, the scapula and acromion.

If you want to remove the trapezius muscles in a short period of time, you can relieve them by shrugging your shoulders and pulling your shoulders to the side of your ears as much as possible, holding this position for half a minute, paying attention to your breathing, then lowering your shoulders, lowering your arms as far as you can, and exhaling softly in your mouth. This action is repeated about ten times, and the effect is very good.

Shoulder shrugging: One of the causes of trapezius muscles is rounded shoulders, so if you want to eliminate the need for shrug training, not too light, not too heavy. A reasonable weight should be so that the whole movement can be done strictly according to the requirements, that is, the shoulders should be 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 in 10-12 repetitions.

Once this state occurs, the only way to improve the phenomenon of shoulder drop is to raise the entire shoulder horizontally by exercising the deltoid muscles.

Many people work at the desk for a long time or use the electronic devices of mobile phones for a long time, resulting in the neck being in the first state all day long, so that the trapezius muscles are tense, so it is easy to form a thick trapezius muscle.

6 elimination trapezius muscles of right-angled shoulder training, 10 days to create a straight shoulder! Raise a swan neck!

Jimei, who has large trapezius muscles and a thick back, looked at it

Today I will share with you my right-angled shoulder tutorial in the little sweet potato, punch in every day, eliminate the rich bag, and challenge to practice the right-angled shoulder in 10 days! v right-angled shoulder maneuver.

Action 1: Open and close both arms (15 x 3 groups).

Hold your head in your hands, breathe evenly, clamp your abdomen, and whip your wings like a butterfly.

2 Movement 2: Cross your arms with both hands (30 seconds * 3 sets).

Cross your hands behind your head, hold your arms, lean your head back as much as possible, and open your shoulders to the greatest extent!

3 Movement 3: Back stretching (15 x 3 sets).

Put your hands behind your back, interlock your fingers as much as possible, and feel the stretch of your shoulders and arms.

4 Movement 4: Put your hands together behind your back (15 pieces * 3 sets).

Place your hands behind your back, fold and overlap, and swing your arms up and down.

5 Exercise 5: Trapezius stretch (15 x 3 sets).

Hold one glove on the other hand, tilt your head to the other side, make a pouting motion, swing your arm up and down, and feel the stretch of your neck.

It is a classic action of shoulder and neck stretching, a few minutes a day, in addition to improving the trapezius muscles, the thinner the back is getting thinner, and the clavicle smile is becoming more and more obvious! Cultivating a swan's neck - the experience of those who have come over.

1. Girls don't shrug their shoulders, the round shoulders and hunchback really affect the temperament!

2. Neck cream should be used in advance to prevent neck lines! Raising your head and pouting your lips can also help improve neck lines!

3. Jimei who maintain a movement for a long time should be careful of double chins and trapezius muscles!

4. In the end, I persevered.

With a beautiful one-shoulder swan neck, the temperament is really amazing! Come and practice Lisa's right-angled shoulder horn together

The trapezius muscle is usually a muscle in the back, if the trapezius muscle is more obvious, it may cause the neck to look wider, and there will be a phenomenon of hanging shoulders and rubbing the shoulders, trapezius muscles are normal muscle tissues of the human body, which generally cannot be eliminated.

If the trapezius muscle is relatively large and affects the image, you can also exercise the deltoid muscle to improve at this time, you can properly lift weights and hold dumbbells, which can help exercise the deltoid muscle of the arm and shoulder joint, maintain balance with the trapezius muscle as much as possible, improve the appearance of the old key in the neck part of the shoulder smile and leakage, and enhance the image. When exercising, it should be carried out under the guidance of professionals, which is conducive to increasing the effect of exercise.

Every morning, I get up and open my shoulders, and after sitting for a long time, stretch my waist and turn my neck.

1. Stretch the back and quickly grasp the latissimus muscle.

With one hand behind the head, pull the elbow to the same side with the other hand to stretch your arms, shoulders and back and breathe smoothly. Hold for 60 seconds, alternating between 4 sets.

2. Upper trapezius muscle.

Press your head with your left hand and press your head to the left side to pull apart the feeling of your neck and shoulders, repeating 2 times on the left side and right side for 15 seconds each time. Mu Shen.

3. Middle trapezius muscle.

Stand in the correct posture, stretch your arms back, and pull your shoulder muscles with your skin open, and do it twice for 15 seconds each time.

4. Lower trapezius muscle.

Lie on the ground, stretch your arms in a Y-shape, lift your upper body as you exhale, and do it 2 times for 15 seconds each time. The above exercise methods have a certain effect, but we should also pay attention to changing bad habits and avoid bad habits that are easy to fatigue the trapezius muscles such as sitting for a long time and using the computer for a long time.

5. Stabilize the shoulder blades.

With both hands supported and arms straightened, the shoulder blades are retracted and pushed forward, pushing the torso up and down, only the shoulder blades pushing forward. Repeat 30 for a total of 4 sets.