What exercises are better for strengthening trapezius muscles?

Regarding trapezius training, many people are reluctant to train trapezius muscles, thinking that the development of trapezius muscles will affect the beauty of the back and shoulders, so many trainers are reluctant to train trapezius muscles, and deliberately omit trapezius training when training, which is actually very incorrect. In fact, the trapezius muscle is very important for our neck and shoulder, the trapezius muscle is very important for the protection of the neck and shoulder, especially the protection of the neck, if the trapezius muscle is weak, <>

So as long as the neck is often bowed or long-distance backpack weight-bearing, there will be severe cervical stiffness and pain, especially for sedentary or long-term bowed head to play with mobile phones, people who work at the desk will often encounter, sitting for a while The neck is very stiff and sore, this situation is because the trapezius muscle is relatively weak, after maintaining a posture for a long time, resulting in excessive use of the trapezius muscle, and finally forming a stiffness and causing soreness, so if you want to avoid sitting for a long time The neck is stiff and sore, then you must strengthen the trapezius training. Because after the trapezius muscle is enhanced, it can be a good way to prevent excessive stiffness in the neck when sitting for a long time, and the trapezius muscle enhancement can also better protect the cervical spine from deformation caused by bad posture. In this way, the cervical spine can be well protected.

The trapezius muscle not only has a great protective function for the cervical spine, after the trapezius muscle is strengthened, it can also better stabilize the shoulder, improve the protection of the shoulder joint, and enhance the self-protection ability of the shoulder in fitness training, the shoulder is very important for fitness training, I have said it countless times, I will not repeat it here, no matter which action you practice in the upper body fitness training, the shoulder will participate, the shoulder joint is a pivotal part, if the shoulder muscle group is not strong enough, the shoulder joint is not stable enough, Then it is very dangerous during training, which will not only increase the risk of shoulder wear and tear, but also increase the risk of training accidents, and an important role of trapezius muscles in the shoulder is to stabilize the shoulders, so we must pay more attention to strengthening training for the parts that can enhance shoulder protection. About trapezius muscles, as a gymnasan, whether you want to practice it or not, whether you like it or not, you have to train it, and you can't ignore it.

Today, I will sort out a set of special training movements for you about trapezius muscles, and friends who are very weak in trapezius muscles must use this set of actions to strengthen trapezius muscle training. This training has a total of 4 movements, each movement is done in 4 sets of training, each group is done 10 times, 60 seconds of rest between sets, and 120 seconds of rest between movements.

Movement 1, hex barbell shrug, use large weights for training.

Movement 2, Stretch after standing ropes, medium weight training.

Movement 3, seated dumbbell shrug, medium weight training.

Movement 4, rope bend backward contraction, small weight training.

Movement 5, sloping dumbbell shrug, medium weight training.

Arm Y-shapes, pull-ups, etc. The Y-shape of the arm effectively exercises the lower trapezius muscles, and the pull-ups work the upper trapezius muscles.

It is possible to do dumbbell shrugs, dumbbell curls, dumbbell presses, barbell rows, pull-ups, push-ups, lat pulldowns, etc.

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.

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.

1.Feet apart, parallel to each other, shoulder-width apart, body upright, right hand on the left side of the head, slight force.

2.Move your head to the right until you feel a noticeable stretch on the left side of your neck.

3.Turn your face to the right shoulder so that you feel a constant stretch in your neck.

4.Leave the action unchanged for 15 seconds. Switch to the other side and repeat the group in the same order.

There are infinite entanglements in it, if you want to go, then you have to be good and accurate.

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!