First of all, I tell you clearly that if you find that the trapezius muscle is getting bigger and bigger during training, but you are not focused on practicing this muscle, then I can tell you for sure. You must have eaten too much trapezius muscle during the action. This is a relatively common phenomenon. If it can be corrected in time, it can be corrected. If it has become a habit, it is difficult to correct it.

Before you improve your movements, you should understand one thing, that is, before you do your movements, no matter what exercise you were doing last time, as long as you raise your arms. No matter which direction you lift the trapezius muscle, you will take part in the work, because the guiding function of the trapezius muscle is suitable for our shoulders to be connected, so it is inevitable that the trapezius muscle will do work no matter which direction you lift your arm. We can work, but we can. Minimize its power.

For example, when you are doing push-ups, when you lower your body, your shoulders should not be raised in the direction of your head, but should be stretched to both sides as far as possible. Walk on the stage in the direction of extending to both sides of your body, which will have a sense of extension and prevent your trapezius muscle from getting up.

In fact, you should also consider your strength, if your arms and chest strength is not good. If you do this, you will naturally borrow money, which is inevitable. So you can do push-ups down the steps, first master the essentials of action, increase your strength, and then slowly advance.

Generally speaking, girls' trapezius muscles look obvious for two reasons.

Round shoulder

The shoulder collapses forward, which is caused by not tightening the shoulder during exercise.

In the future, pay attention to locking the shoulders in upper body training such as push-ups and bench presses, and don't let the shoulders be in a state of weakness.

In daily life, we should also pay attention to deliberately tightening our shoulders to make them flat. Often tightening our shoulders will also make the trapezius muscle lack stimulation and gradually become thinner.

Also pay attention to exercise back strength, only practicing chest muscle strength leads to imbalance of front and rear chains of the body, and it is easy to round shoulders.

Probe neck

The trapezius muscle naturally looks very obvious when the neck is always leaning forward and the shoulders are sinking.

In addition to the usual habits, the reasons for neck probing are that the neck posture is wrong when doing strength exercises, and it is wrong to rely on the neck to assist in completing the action.

Keep your neck relaxed and your chin slightly retracted during training.

On the main points of body posture

Many people think that the normal posture should be a completely relaxed posture, not. The correct posture should be the state shown to others after deliberate adjustment.

There are many posture training courses to change your habits, so that the muscles of a certain part are habitually tightened for a long time, and it will be less laborious over time.

Keeping the correct posture for a long time will make some inactive muscles smaller and thinner over time.

Improved mode

1. Improve the posture of push-ups: In fact, push-ups and shrugging are very common problems for beginners. On the one hand, this is because the muscles of the chest/arms are not developed enough and I don't know how to exert myself. On the other hand, it may be because they are used to this posture in daily life and brought it to training (@ sedentary people watch computers). Of course, there is no way to improve. Lever? In addition, the elbow joint opening angle is too large, which may also affect the push-up shoulder and trapezius muscle. Ensuring that the elbow joint is as tight as possible is also a problem that needs attention.

2. Stretching of trapezius muscle group: In addition to posture problems, if the muscles are not completely relaxed after full training, they will be too nervous. Visually, this is also common to us? Caking? It's easy to improve, just relax, and the easiest way to get started is to stretch and relax. As for the specific actions, you can talk to your mother directly, and you are welcome to reply "Stretching" in the background of "Teasing Xiao Lao to Love Fitness" on my official WeChat account, and find related videos, in which 5:30 seconds is about stretching the trapezius muscle.

3. Reduce the training of the following kinds of movements: shrug movements, especially those with weight. What is said here is that if you don't like the increase of trapezius circumference, you'd better reduce the training such as barbell/dumbbell/kettle bell snatch to avoid the re-development of trapezius muscle group. After all, these actions require the contraction of trapezius muscle. Although they are all effective training methods, they are not consistent with your personal goals.

4. Supplement other types of compound movements: In fact, push-ups are also a kind of compound movements, but after all, they are biased (the upper body is more important than the lower body; So I suggest you add some squats, such as squats and hard pulls, which are magic weapons to improve the lines of hips and legs, and at the same time, you can share part of the training, so that you don't spend all your recovery ability on the long trapezius muscle.