What are the precautions for trapezius exercise? How long does it take to train trapezius muscles?

Trapezius exercises should be done not every day, otherwise the muscles will be strained, it is best to practice every one to two days, and do a good job of stretching before exercising. The trapezius muscles are usually more effective in about two months.

Be mindful of how you exercise, but also about the timing of your workouts, don't be too stressed, and don't keep exercising all the time, pay attention to how often you exercise. It takes at least a month to be able to practice gradually.

Precautions for trapezius exercise, pay attention to some methods and the time of exercise, trapezius muscles can generally be trained in about three months.

1. Deadlift, your trapezius muscles must maintain a strong "isometric contraction" to pull the shoulder blades during the deadlift, and avoid the state of the shoulder blades leading forward and containing the chest! This will help you build your entire trapezius muscle, and if you look at the deadlift masters, you can see that each of them has exceptionally strong trapezius muscles.

2. Hexagonal bar shrug, shrug (shoulder blade up) action is mainly to train our trapezius muscles, usually we will use barbells, dumbbells to shrug! However, if there are conditions, a ring barbell will be the best choice!

3. The ring barbell provides you with a comfortable neutral grip (pair grip) and can load enough weight to allow you to better train your trapezius muscles!

4. Over-the-top lift, the upper side of the trapezius muscle and the lower trapezius muscle bundle with the serratus anterior muscle have a function of rotating the scapula, this action is a very important action mode in the exercise, and all kinds of overhead pressing movements (dumbbells, barbell shoulder presses, forward lifts) will exercise them!

5. Reverse shrug, mainly exercise the lower part of the trapezius muscle, and use the lower part of the trapezius muscle to have the function of sinking the shoulder blade! Hold the parallel bars with your hands straight, keep your body steady, and then sink your shoulder blades (feeling like your shoulders are about to touch your ears) and lift your shoulder blades up. Use the movement of the shoulder blades to feel the sensation of the body being pushed upward.

6. Horizontal rowing, mainly training the middle of the trapezius muscle, the main function of the middle of the trapezius muscle with the rhomboid muscle is the posterior adduction of the scapula!

Do your trapezius muscles really thick? You can pinch it now and try it.

Straighten your back, adduct your chin, and sink your shoulders, at this time, pinch the thickness of your trapezius muscles, if it is thicker than the length of your little finger, it means that it is really thick.

It doesn't matter what you practice at this time, you have to go for shoulder slimming injections, which are generally available in plastic surgery hospitals.

Once a year, if it is domestic, it is four or five hundred yuan, and after three shots, the trapezius muscle will be thinner forever.

But the crux of the matter is that most people's trapezius muscles look too thick, not because the trapezius itself is too thick, but because your posture is wrong.

Traezius muscles are too thick, what causes them?

You haven't trained your trapezius muscles specifically, so how can your trapezius muscles look so thick?

In fact, a large part of the reason is that your posture is not good, which makes the trapezius muscles look more obvious.

There are three main types of wrong postures that affect the thickness of your trapezius muscles, and you can compare them with yourself to see which one fits.

The neck is tilted forward. In the upper part of the trapezius muscle, part of it grows on top of our neck, so our neck posture will affect the shape of our trapezius muscle.

In general, people with a straight neck will not look very obvious trapezius. But if you lean your neck forward, then the trapezius muscles will become very thick.

The so-called neck forward tilt, there is a sentence that can be properly described, that is, "probe the brain".

Therefore, when we usually walk and sit, we should try to adduct our chin and lean our neck back.

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.