In real life, no one wants to dress badly, but dreams of having a good hanger. Among them, trapezius muscle plays a very important role, which will give people a very masculine feeling and greatly change the shape and appearance of the trainer during training. If you don't exercise the trapezius muscle, it will make the neck shape ugly and the shoulders flat, but with developed muscle training, it will make the trapezius muscle thick and short.
1, hard pull exercise
Hard pull requires barbell assistance and is limited to practice at home. Although it is more troublesome to train in the gym, the effect is still good. During training, the trapezius muscle contracts with equal length, which makes the scapula firmly grasped, reduces the phenomenon of scapula pulling forward, makes our exercise more concentrated, and improves the chest-containing situation of the body.
Action essentials: slightly bend your legs, don't lock your knees, stand in the center of the barbell with your feet in a small figure of eight, the distance between your feet is narrower than your shoulders, lean forward, hold the barbell with both hands and leave the ground, so that the scapula is stable and the trapezius muscle contracts equally. Go to the ilium of the thigh, stay for 1 sec, then put down the barbell and return to the original position.
2. Hexagon bar shrug exercise
During exercise, in order to exercise the muscles on the upper side of trapezius muscle, the scapula is lifted upward. In the whole process, most people use barbells and dumbbells to complete this action. Bian Xiao is here. I suggest that friends can use the hexagonal bar for training, so that our negative weight is large enough under the premise of comfortable neutral grip, so that the exercise of trapezius muscles will be more obvious.
Action essentials: the body is in the middle of the hexagonal barbell, adjust the weight of the barbell, hold the handle of the hexagonal bar with both hands, keep the spine neutral, tighten the core muscles, make the upper side of the trapezius muscle lift the scapula forcibly, and let your shoulders touch your ears. When reaching the top, the upper side of trapezius muscle is fully contracted, keeping the movement 1 s, and then slowly putting down the scapula and returning to the initial position.
3, the top trick to practice.
This action is mainly aimed at the upper and lower muscles of trapezius muscle, in which the cooperation of serratus anterior is needed to ensure the rotation of scapula more natural, but this action must be completed in the training of overhead lifting.
Action essentials: use barbell, the most auxiliary instrument for action. Stand naturally, put the barbell under your abdomen with your arms straight, then rotate your shoulder blades upward, lift the barbell upward until your arms are straight, and keep the action 1 s, then relax the trapezius muscle, so that the barbell can return to the starting point and the action can be resumed.