1. Don't ignore trapezius muscle: trapezius muscle is often ignored because it is not the so-called "facade muscle" and its function is not as obvious as other large muscle groups such as thighs. This view is all wet. Although the trapezius muscle has a limited range of motion, it supports the movements of the shoulder, back and neck. From an aesthetic point of view, trapezius muscle is also very important.
2. pull! Pull! Pull! To make the trapezius muscle "stand up" on the shoulder, we mainly rely on high-intensity pull-ups, and some gentle exercises have little effect. Light or moderate weight exercise is ok for keeping fit, but it is not enough for building thick muscles. It is recommended to hold the belt as a dumbbell shrug and add a heavy upright pull-up. Note that when the action reaches the top, hold on for a moment, and then slowly descend. Don't use explosive force or swing to do actions.
3. Try the back barbell pull-ups: the trapezius muscle is located further back than the shoulder muscles. Its upper end starts from the skull, goes along the spine to the back, and connects the shoulder blades on both sides. Its main part is the most powerful when doing the back barbell pull-ups. Lee Haney, who won Mr. Olympia eight times, said, "The trapezius muscle is behind you, so the barbell should be behind you." You can't use too much weight in this sport, you must get used to it gradually.
4. trapezius exercises are arranged with the back: the position of trapezius muscle is connected with the back, and its action is mainly to pull the shoulders up. Therefore, trapezius muscle and waist and back have the best effect on the same day, but they can also be practiced alone with other large muscle groups.
5. trapezius muscle should not be over-developed: the developed trapezius muscle itself is harmless. However, from an aesthetic point of view, if the growth of shoulder muscles can't keep up with trapezius muscles, it will form a shoulder-sliding appearance and narrow the shoulders. Once this happens, just pause the trapezius exercise and wait until the proportion is balanced before resuming.
6. Shrug your shoulders straight up and down, not in circles: It is natural to turn your shoulders back when you shrug and ring the bell, but it will hinder the contact effect, because many auxiliary muscles will participate in the shoulder back rotation. Moreover, if the load is heavy, the shoulder joint and spine may be strained when turning, so pay attention to the action straight up and down.
7. It is better to shrug your shoulders with dumbbells: when you shrug your shoulders with barbells, your hands must be in front. This is beneficial to increase the volume of trapezius muscle, but it is not conducive to depicting muscle lines if you can't insist on stopping muscle contraction for one minute at the top of the action. This problem can be solved with dumbbells, because holding dumbbells with both hands apart can exert force on the side of the body, and the elbow is slightly backward, which is also beneficial to the full contraction of the trapezius muscle at the end of the movement, and then insist on falling for one second.
8. Don't be afraid to do high magnification: trapezius muscle has high density and responds well to high magnification. Although some people can get enough stimulation by doing it six times in a group, most people choose 10 or more, even 50 times! Unlike pectoral muscles and shoulder muscles, trapezius muscles will not be overtired because of too many times.
9. Use grip band in a limited way: grip band can help you overcome the limitation of insufficient grip strength in practice, so as to master greater weight, which is conducive to the basic growth of muscles. However, excessive dependence on the strap will weaken the development of forearm muscles and is not conducive to increasing muscle density. Therefore, it is necessary to grasp that the use of the belt is limited to the heavy barbell shrug.
10. Try the barbell bending forward: Since the trapezius muscle develops from top to bottom, most of it develops below the shoulder, so most of it is below the shoulder. Even if the barbell shrug exercise is done very seriously and correctly, it still can't stimulate the lower part of trapezius muscle. The barbell bending forward can solve this problem. The specific method is to support the chest and abdomen on a stool, with two arms hanging down and two feet landing. Hold the lighter barbell with both hands and lift it forward until the barbell is shoulder height. Be careful not to use heavy barbells.