Training mode: 1. The trapezius shrug training is simpler than the general bodybuilding training. Its main action is to shrug your shoulders, that is, to lift your shoulders in the direction of your ears. It's that simple, there is no more difficult technique or action. Shrugging exercise requires a pair of dumbbells, a barbell or an instrument with a handle, as long as it can produce resistance. All you have to do is hold the handle of the instrument with both hands and try to move your shoulders in the direction of your ears. When the shoulder is lifted to the highest point, do a peak contraction and stop for a while. Then, slowly put down your shoulders, and when you put them at the lowest point, you feel that your shoulders are completely extended downward. The range of motion of this movement (that is, the distance between two shoulders in the process of shrugging and putting shoulders) is very small. You may often see some bodybuilders doing more complicated shrug training. For example, some people shrug their shoulders and turn their shoulders back and forth. In fact, this does not play a role in strengthening practice at all, but only increases the danger. The real function of shrugging is to make muscles contract, that is, when I was in defying gravity, my muscles were exercised and strengthened, regardless of turning my shoulders back and forth. So, when doing this exercise, make sure that your shoulders move up and down. 2. Upright rowing Another training to strengthen trapezius muscles is upright rowing. When you pull the barbell to your chin, you can feel your trapezius muscle contracting, which is the key to this training. This method also plays a great role in developing back muscles. 3. Shrugging is the same as 1. Shrug your shoulders. During exercise, keep your feet apart and lean forward to keep parallel to the ground. Hold barbells or dumbbells in both hands and hang them in front of your legs. Shoulder muscles are relaxed and completely drooping. Then with the help of trapezius muscle, deltoid muscle and upper back muscle, lift the shoulder to the highest position, and after a pause, slowly relax and put it down. Attention during training: Don't bend your elbow to borrow money, and don't swing your upper body to borrow money. Generally, the load should be carried out in strict accordance with the requirements, and the load should be 10~ 15. If it is too light, it will not achieve good results. If the heavy bars and light bars can cross, the effect will be better. 1. Insist on doing 30-50 push-ups every day (of course, according to your ability) and 2.20-30 pull-ups. If the economy permits, 1. Buy dumbbells and practice in groups 10 times as a group. Elevator 10 group 2. Arm stick 1. Ultimate warning: put the arm stick on that rope and wear it on your hand, otherwise the consequences will be unimaginable. 3. Shrugging (for the upper trapezius muscle); Sitting posture (rowing lower trapezius muscle) 4. Rowing in a standing position, exercising the upper part of trapezius muscle, deltoid muscle will also participate; Barbell hunches forward, barbell hunches backward and dumbbells hunches forward. The above actions are very stimulating to the upper body. In addition, for the action of barbell shrugging, the grip distance generally does not exceed the shoulder width, and the narrower it is, the more exciting it is to get close to the neck. The speed of action, in addition to the general slow control of muscle contraction, there is also a kind of shrug called strong shrug, which is to use explosive muscle contraction, and then slowly put down, you can use a heavier weight. Rowing and shrugging, ask the body to stand up straight, and the barbell sticks to the body up and down. Don't bend over, use your back strength. Bend over or lie prone and row vertically, exercise the middle part, and also stimulate teres major and other middle back muscles. Hard pull, trapezius muscle will also participate. Farmers walking, that is, walking with two heavy objects in both hands, is a Hercules sport. .