What should I pay attention to when practicing trapezius muscle? The trapezius muscle is located under our neck and connected with our shoulders and back. It is an important large muscle group in the back. So how to exercise trapezius scientifically and reasonably? I summed up what should be paid attention to when practicing trapezius muscle. Come and have a look!

What should I pay attention to when practicing trapezius muscle? Trapezius 1 What should I practice?

Practice shoulder or back muscles together.

Because trapezius is a big muscle, its action is mainly to pull up the shoulders. In the training process, it is better to practice trapezius muscle with shoulder muscles or back muscles, depending on which part of trapezius muscle is practiced.

According to the fiber direction, trapezius muscle can be divided into three parts: upper, middle and lower. The functions of the three bundles are different, so the differences of different functions in training action selection and muscle stimulation determine that the muscles arranged for training together will be different.

Upper bundle of fibers-the external rotation scapula mentioned above helps the head to lean back, bend sideways and rotate;

Fiber bundle in scapula-adduction (retraction), close to spine;

Lower fiber bundle-press down the scapula. The difference between training action selection and muscle stimulation.

Which part of trapezius muscle fits well with shoulder?

Upper part.

The upper part of trapezius muscle is used to lift the external rotation scapula. When lifting the scapula or rotating it upward, it means shrugging and doing helpless actions in daily life. When doing shoulder exercises, it is natural to raise the scapula properly, which makes it a reasonable choice to arrange several groups of shrugging at the end of fitness training to strengthen oblique stimulation. Therefore, it is the best training effect to arrange the upper part of trapezius muscle with the shoulder.

Which part of trapezius muscle fits well with the back?

Lower middle part.

The lower part of trapezius muscle is recommended to be practiced together with other muscle groups in the back, because actively pressing the scapula can make you exercise the lower part of trapezius muscle better and find the stimulation of the back more easily.

Do you practice trapezius or shoulder and back first?

Shoulders and back.

Generally speaking, in the process of exercise, the muscles such as shoulder and back should be practiced first, and then the trapezius muscle should be practiced, because many shoulder and back exercises will drive the trapezius muscle and play a role of collateral stimulation.

What should I pay attention to when practicing trapezius muscle?

It should be noted that if the trapezius muscle is too developed, it is easy to borrow power during exercise, which will affect the exercise effect of other muscles. However, if the growth of the muscles in the shoulder and back can't keep up with the trapezius muscle, it will form a shoulder platform, which will narrow the shoulders and affect the overall appearance.

What should I pay attention to when practicing trapezius muscle? 2 Ten ways to exercise trapezius muscle.

1, shrug behind your back

Also known as "Hani Shrugging", it was named after Lee Haney, an athlete in the 8th Olympic Games.

Putting the barbell behind your back instead of in front of your thighs will force you to pull back your shoulder blades during the whole shrug, so that you can exercise more in the middle of the trapezius muscle (although most of the pressure is still on the upper part of the trapezius muscle). It would be better to do this action on Smith's machine.

2. Shrugging your shoulders

Sit face up on an inclined flat stool with an angle of more than 60 degrees with the ground. Hold a dumbbell in each hand, and the arms are perpendicular to the ground (similar to the initial posture of tilting the dumbbell upward). Then shrugged his shoulders. Compared with the shrug of the upper body perpendicular to the ground, this will have a different angle effect on the trapezius muscle.

3, prone shrug

This action is just the opposite of an upward sloping shrug. Lie face down on an inclined flat stool or high bench, hold a barbell or two dumbbells in both hands, and keep your arms straight and perpendicular to the ground. Don't shrug your shoulders at your ears, but lift the load by contracting your shoulder blades while keeping your arms straight. This can exercise the upper and middle back of trapezius muscle.

4, calf training machine shrugged

Stand on the calf trainer, put your shoulders under the mat, and then shrug like a load. Because the arm does not need to resist resistance on the side, the elbow and wrist will not be under any pressure. This kind of training can also lock every movement in the same track.

5. Shrugging and peak contraction

Every time you shrug your shoulders to the top position, keep them for 3~5 seconds, which can obviously increase your shrug strength. Similar peak contraction is particularly effective for shrugging. Unlike many push-ups, the contraction joint will not lock up when shrugging, because the arm is perpendicular to the ground, the downward pull of gravity will reach the maximum.

Step 6 shrug your shoulders

Although this unique sport can use both barbells and two dumbbells, we recommend Smith machine for safety and cheapness. At first, the barbell is located on the top of the head, just like the top posture of pressing the shoulder, except that the scapula should be pulled down as much as possible. Then push the barbell as high as possible with your shoulder blades. Pay full attention to the up-and-down movement of scapula.

7. One-arm shrug

Although dumbbells are used, most bodybuilders shrug their shoulders at the same time. However, trapezius muscles can also benefit from unilateral training like other muscles. Grasp the D-shaped handle connected to the low stretcher and switch to the other hand after completing a group of times, or hold a dumbbell or handle in each hand to train the left and right trapezius muscles alternately. One-sided shrug can focus on each side and increase the range of motion. One-sided training in the gym is not a common exercise method, but it is very helpful for trapezius muscle.

8. Smith shrugged his shoulders

Whether you shrug your back, shrug your shoulders or shrug your shoulders in the traditional way, with your arms down and the barbell in front, the Smith machine can lock your shoulders in the vertical path and easily change your body position. For example, when doing the shrug, you can train the lower part of trapezius muscle, lean back and bend slightly, or you can do one-arm shrug with Smith machine.

9, low tension shrug

Hold the grip connected with the low-position tractor, stand backward, make the tractor form an angle of about 45 degrees with the ground, and shrug your shoulders backwards. You can exercise to the upper and middle parts of trapezius muscle at the same time.

10, cross tensioner shrugged

Stand in the middle of the cross tensioner and grab the D-shaped handles connected to the left and right tensioners. The tensioner should be set at the lowest position. Shrug your shoulders, keep your arms straight and spread out at a 45-degree angle to your body. The position of arms and the direction of exertion can not only lift the scapula (exercise trapezius muscle), but also pull the scapula (exercise trapezius muscle) more easily.