Question 1: How to practice trapezius muscle well? It is not difficult to get a large trapezius muscle, as long as you can practice shrugging. I think readers of this book want to have strong enough muscles to hold up their shirts. This requires not only developed chest muscles, back muscles and shoulder muscles, but also strong trapezius muscles. A well-trained bodybuilder will set aside enough time to train trapezius muscles when arranging the shoulder and back training plan. However, many people do not attach importance to trapezius training. Even if this training content is arranged, there is still insufficient exercise. 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 your best to move your shoulders in the direction of your ears. When the shoulder is lifted to the highest point, make 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. Other training methods to strengthen trapezius muscle Shrugging is the main method to strengthen trapezius muscle, but there are many other training methods that can also play a certain role. For example, ordinary stretching is a good way to strengthen trapezius muscle. In fact, it's a good idea to make one set less and replace it with one set of shoulders when doing hard pulling. Because the purpose of your training is to build a perfect figure, not to maximize your strength (of course, if you are a weightlifter, I don't recommend this method). Another way to strengthen trapezius training is to row upright. When you pull the barbell to your chin, you can feel your trapezius muscle contracting, which is the key to this training. Some training moves don't exercise trapezius muscles, so you should pay attention to the difference. For example, dumbbell side lift is aimed at the training of the middle bundle of deltoid muscle, not trapezius muscle. In this action, when you raise your arms horizontally, take your shoulders as the axis and be careful not to shrug your shoulders. The only disadvantage of training trapezius muscle is that your shirt collar will soon "shrink" after your trapezius muscle is developed.

Question 2: How to exercise trapezius and triceps? Stand in a "V" shape and press the handle down: the movements must be standardized. Don't let your body shake back and forth, and don't press the rope down with your body weight. Only use the strength of the triceps brachii, try to let the elbow clamp the body, the range of motion should be sufficient, and the bottom should be contracted at the peak. I don't use the pyramid weight gain rule, and each group uses the same weight (3 groups ×30 times). Because of the high frequency, each group can feel that the last few times seem to be training with a few thousand kilograms of weight. The reason of natural power is that its own neurons control more muscle fibers. After training, it is * * * neurons that increase strength and make neurons control more muscle fibers. In order to exercise the arm muscles, we mainly exercise the biceps brachii and triceps brachii. Here are some ways to exercise these two parts: 1. Biceps brachii 1. Alternate bending: mainly practice biceps brachii and separate biceps brachii. Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn. 2. Alternate bending: mainly practice biceps muscle peak. Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers. 3. Lateral bending: mainly practice the brachialis and forearm muscles. Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately. Second, triceps brachii 1. Neck flexion and extension: mainly practice triceps brachii. Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately. 2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii. Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers. Moreover, protein should be supplemented after exercise to fully recover the injured muscle fibers. Finally, I wish you success in your exercise! ! The broad shoulders of deltoid muscle, which is established by huge and full deltoid muscle, are an indispensable part of super physique. Therefore, unless you learn how to train, don't practice physical fitness easily. The referee pays attention to the deltoid muscle of the athlete, and the bodybuilder's first impression is that his shoulders are broad. Wide shoulders can make the figure more perfect, and a pair of missing deltoid muscles just destroy this perfection. Therefore, the training of deltoid muscle should not be allowed to drift, and we should learn to train deltoid muscle seriously, even if it is a subtle difference in action. Any attempt to cover up the bad parts will bring you a lot of trouble on your way forward. I hope everyone can face up to this problem and concentrate on improving the training level, then your success is inevitable. Let's begin to explain the classic deltoid training. Please pay attention to its training rules. Rule 1: Before you train deltoid muscles, please make clear their structure. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on doing different exercises on the front, side and back shoulders. Rule 2: dumbbell push and side lift are the key contents of training. My shoulder training starts with two movements: a push and a dumbbell side lift. Push the whole deltoid muscle to make it bigger and form a broad shoulder. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape. Rule 3: Use the pyramid to train the lateral deltoid bundle. One day four years ago, I was walking outside the gym, wondering why I didn't practice my imaginary shoulders. Genetic factors gave me a pair of shoulders unique to the champion's physique. After thinking about it, I feel that I missed something precious in training, so that my shoulders can't be widened. So I decided to use the pyramid rule to develop the lateral bundle and see if there will be any changes. After using this rule for two weeks, I was pleasantly surprised to find that my shoulders became wider and thicker, and I made a lot of progress. I finally broke through the obstacles with this training method and achieved great success. I do 25 side lifts with 30-pound dumbbells, 15 with 40-pound dumbbells, 10 with 50-pound dumbbells and 8 times with 60-pound dumbbells. Then do it backwards in this order, > >

Question 3: How to avoid excessive exercise of trapezius muscle? Basically, any gesture that requires hands-on is out of shape. Finally, you can borrow money from trapezius muscle, which is a part that must be exerted like dumbbells. It is impossible to practice, so it is difficult to meet your requirements.

And * * * stand and Smith functions are not needed. It's not fun to push the barbell freely. A long time ago, I did an experiment. After fully warming up, push the 80kg barbell six times. According to the strength standard at that time, it is definitely no problem to put it eight times. Then I rested for five minutes. Starting from 78kg, there is no pressure. Then gradually add pieces until 120kg is full, and you can still push 65,438+02. How big is this gap?

Question 4: trapezius muscle training method, how to practice trapezius muscle training method, big barbell shrugging is the best.

Question 5: How to practice trapezius muscle? Trapezius exercise method 1: barbell shrugs.

Starting posture: Hold the barbell with both hands and put it in front of you. The distance between hands is slightly wider than the shoulders, and the feet are shoulder-width. Keep your body straight and your shoulders as low as possible. Hold the barbell gently with both hands and relax naturally.

Action essentials: Raise your shoulders as high as possible (the higher the better), stay at the highest point for one second, and then slowly fall back to the starting position. When you shrug your shoulders, you can also draw a circle from front to back and then fall down.

Second, the barbell shrugs (behind)

Starting posture: you can put the barbell on the barbell rack or stool at first, and then pick it up from the stool. Hold the barbell with both hands, put it behind your back and put your palms back.

Action essentials: Lift your shoulders upwards (the higher the better). Stay at the highest point for one second. Then control the barbell to fall slowly (the lower the better).

Third, Puller shrugged his shoulders.

Starting posture: Hold the puller in hand, palm backward. The arm is shoulder width or slightly wider than the shoulder. Stand straight. The standing seat is near the stretcher.

Essentials of action: Lift your shoulders upward (the higher the better), then slowly descend back to the starting position and repeat the action.

Fourth, the standing calf machine shrugged.

Shrugging your shoulders with a leg stand is an effective exercise to exercise trapezius muscles, and at the same time, it can avoid the inevitable fatigue and pain when lifting barbells or dumbbells.

Starting posture: stand under the standing calf machine and move the position so that the shoulder pad of the calf machine is just above your shoulder. Put your hands on your thighs and stand up straight.

Action essentials: Raise your shoulders as high as possible (the higher the better) and stay at the highest point for one second. Slowly fall back to the starting position and repeat the action. When you shrug, you can change your direction slightly (shrug forward or backward slightly) to fully exercise your trapezius muscles.

Five, dumbbell shrug

Starting posture: Stand with your body straight and your feet shoulder-width apart. Hold a dumbbell in each hand, and your hands naturally hang at your sides.

Action essentials: Keep your shoulders as low as possible (the lower the better), then shrug your shoulders hard until they can't be higher, and then slowly fall back to the starting position. When you shrug your shoulders, you can also control your shoulders to rotate, make a circular motion from front to back and then fall down to fully exercise the whole trapezius muscle. Repeat the action.

6. Pull down the trainer C to the neck

Exercise muscles: trapezius, biceps and deltoid.

Use the pull-down trainer, but replace the grip with a thick rope, and pull the rope back to the neck position.

Starting posture: Sit on the ground (use a mat if you have one), grab the end of the rope with both hands, palms down. Put your feet on the mat (see figure) and bend your knees slightly. Keep your back completely straight and your body vertical. Don't lean back!

Action essentials: keep the body posture unchanged, and then pull the rope back to the height of the neck. Your elbows must be separated to your sides. Slowly return to the starting position.

Seven, Smith trainer shrugged.

Starting posture: stand up straight and hold Smith barbell shoulder-width with both hands. Take the barbell off Smith's shelf.

Action essentials: Raise your shoulders as high as possible and fall slowly. Say it again.

Eight, barbell lift or Smith lift

Exercise muscles: trapezius, biceps and deltoid.

Starting posture: straighten your body and waist, hold the barbell in your hand, palm backward, and the grip distance is shoulder width or slightly narrower. Let the barbell hang naturally in front of you.

Action: Pull the barbell up close to the chin and stay for one second. Then slowly put down the barbell. When pull-ups, the barbell should be close to the body. When pull-ups, focus on trapezius or deltoid toes (depending on where you want to exercise).

Nine, the tensioning device is lifted.

Exercise muscles: trapezius, deltoid.

Starting posture: stand up straight and hold the grip of the puller with your hands, about shoulder width. Let the grip hang naturally in front of you. Keep your body and waist straight.

Action essentials: Pull the handle up to the position close to the chin and stay for one second. Then slowly put down the barbell.

Ten, standing dumbbell lift

Exercise muscles: trapezius, biceps and deltoid.

Starting posture: Hold a dumbbell in each hand and naturally hang down on the thigh. The distance between the two dumbbells is about ten inches, and the palms are inward.

Action essentials: keep the body posture unchanged, pull the dumbbell up to the position close to the chin, and then slowly descend to the starting position.

When pulling up, the elbows slowly separate to the sides ... >>

Question 6: Where is the trapezius muscle? What is the function of trapezius muscle? How to exercise trapezius muscle? These are different questions.

Japan uses Chinese characters to express its own language. Because Japanese and Chinese have different origins, the same meaning can be expressed by the same words, but the pronunciation is completely different. For example, no matter how different dialects are in Chinese, the pronunciation conforms to the handed down pronunciation and the local phonetic system, which is roughly the mountain or three (south).

Japanese is different. His inherent word is to pronounce "mountain" as Yamaraja. Therefore, although it is written as "Mountain", it is still necessary to read Yamaraja. For example, yama in Yamaha brand is "mountain", which is the so-called "training reading". There is also phonetic reading, which means reading according to the pronunciation of Chinese, such as "sir", which is similar to Chinese.

In the case of pinyin reading, there is a one-to-one correspondence with Chinese. Japanese names, especially surnames, are mainly for training and reading. For example, "Yamashita" and "Yamaguchi" look like one word and only pronounce one syllable, but the Japanese pronounce Yama as two syllables, which of course cannot correspond.

Japan stipulates that "Chinese characters should be used", and the Japanese use names that can be written into Chinese characters. So Japanese names can be written directly without translation, but the pronunciation is often different from ours.

The situation in Korean is different.

Chinese characters are also an integral part of Korean, but the pronunciation system of Chinese characters has been determined repeatedly. Not trained to read Chinese characters in their writing. Many of their inherent words have been replaced by Chinese loanwords, while grammatical function words are expressed in proverbs. Proverbs are one of their phonetic characters. It looks like a square character, but it's actually pinyin.

Therefore, the Korean name is the pronunciation of Chinese characters, but it is just the pronunciation of Chinese in the older era.

Even in Korea, Chinese characters have been abolished, but their names are still based on the meaning of Chinese characters. So although it is written as a proverb, it can actually be translated into Chinese characters without translation. But because they don't write Chinese characters directly, it makes it difficult for us to convert Chinese characters. For example, the name Kim Jong Il was originally written by us as "Kim Jong Il", and later the North Korean side said that it should be written as "Kim Jong Il". The same situation, and Vietnam. The name Ho Chi Minh is not translated.

Question 7: How to exercise trapezius muscle by hand? What the two upstairs said can be used for reference. Because many movements and training will use trapezius muscle, it is not difficult to practice trapezius muscle, so it is necessary to talk about methods. However, because trapezius muscle is a small muscle group, multiple concentrated bombing can be used. Just like shrugging on the first floor, we have no conditions to go to the gym. We play dumbbells at home and shrug our shoulders. The specific method is very clear on the first floor. What I want to add is that you can lift two barrels without dumbbells. Each group doesn't have to be 20 times. Everything should be practiced according to your own conditions. The only criterion for reaching the standard is that your two trapezius muscles are sore and have a burning sensation. This is a sign of good exercise every time. If you still don't feel anything after practicing 100 times, you can emphasize it. At the same time, push-ups can also be exercised. Shoulder-width push-ups can exercise trapezius muscle, but it is not the main trapezius muscle, but it can make trapezius muscle strong and full. Thank you.

Question 8: How to practice the trapezius minor if it is too big? 10 is it not small to practice trapezius muscle?

Muscles will only get bigger and bigger; There is only one reason why muscles become smaller/atrophied: aging. So instead of thinking about how to make the trapezius muscle smaller, let the shoulders swell up.

As for the shoulder exercises, the common ones are: dumbbell side lift (middle beam) and front lift (toe beam).

Question 9: Find the best exercise method for trapezius muscle! Hold the dumbbells on both sides with both hands, stand with your feet shoulder-width apart, chest out and abdomen in, then shrug your shoulders and bow your head. Five groups do it 20 times!