The exercise mode of trapezius intermedia is believed to be the dream of most male compatriots. The trapezius muscle, as its name implies, is the back muscle that pulls back the head and shoulders. For men who want to have muscles, they may be worried about how to exercise the trapezius muscles in their backs. Let's look at the exercise method in the middle of trapezius muscle.

Middle trapezius exercise method 1 upper trapezius: The main function is to lift and rotate the scapula.

Trapezius medialis: scapula contraction.

Lower trapezius: sinking, scapula rotating downward.

Many people will ignore a question:

For most people, the weakness of trapezius muscle in the middle and lower part is due to sedentary posture and unbalanced training (focusing too much on the training of the front and front triangle of pectoralis major).

Lack of muscle strength and tension in the middle and lower trapezius muscle will lead to scapula instability and a series of bad postures: shoulder moving forward, lifting up, pronation, hunchback with chest and scapula valgus.

Therefore, it is very important to strengthen the muscle strength training of the middle and lower trapezius muscle.

How?

The main function of the middle trapezius muscle is to contract the scapula.

We will feel the movement in the middle of trapezius muscle from the most basic joint movement.

Recommended action: elastic belt adduction of scapula.

This is a simple action to activate muscles. Choose elastic belt or Yoga Belt, or empty-handed.

1, stand naturally, then grab elastic belt with both hands, and stick your arms at 90 degrees to your elbows.

2, the arm is bent 90 degrees, the upper arm is attached to the body, and the shoulder is externally rotated.

3. The shoulder pulls the elastic band backward and outward (the scapula retracts). Remember, don't use your palms, wrists or arms, but clip (retract) your shoulders. Ideally, you can hold a pen on your shoulder blade!

Similar movements include: horizontal abduction with elastic shoulders, bending over birds and so on.

Strengthen training:

As long as there are movements involving scapular retraction, the trapezius intermedius will participate! The most common action is horizontal pull (sitting stroke, backward stroke, etc.). )

Action recommendation: rowing in a sitting position

1, sit on the bench, with wide hands, hands relaxed and straight, shoulder blades sinking, and keep your back tense.

2. Put your feet in front, keep your knees slightly bent and your back straight.

3. Use your back muscles to contract. When pulling up, do the action of closing the scapula first, and then follow the trend with the elbow. Instead of using your biceps, elbows or shoulders, imagine your shoulder blades being squeezed backwards. You can put a blank piece of paper in the middle. Keep your body in a straight line (don't overstretch your chest and your waist)

4. The number and frequency of groups are suggested to be around 12- 15 times. Do 3-5 groups, and rest for 2 minutes between groups.

Number of groups: 15 Next group, 4 groups at a time.

Middle trapezius exercise 2 (1) with shoulders 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) Upper oblique shrug

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) The calf training machine shrugs.

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 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.

(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.

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.

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 puller shrugs

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 stretcher shrugs

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.

These ten methods of exercising trapezius muscle are all learned from experts, which are absolutely true and reliable. Only by insisting on exercising in these ways, one day, you will also have enviable trapezius muscles. Please remember, keep going and never give up! If you have a good method, you might as well contribute it to me.