The decomposition and consumption of fat need a lot of oxygen and a lot of water. As for which part of fat to lose first, everyone's physique is different. For example, some people's fat is easy to accumulate in the abdomen, but abdominal fat is the most difficult to lose. So don't worry about how to reduce fat in a certain part, come all over and do more aerobic exercise!
Back to the topic, about this trapezius muscle you mentioned, except for fitness enthusiasts, the posture is wrong or excessively strengthened during exercise. Most trapezius muscles look big, which is not caused by trapezius itself. This is related to problems such as shrugging, round shoulders or neck probing, which makes the neck look short and the trapezius muscle look thick! So first of all, find out why trapezius looks big!
For example, cervical spondylosis can also cause the trapezius muscle to look tense and bulky, which is caused by pain. After neck discomfort, it will contract because of pain! This kind of situation should be treated first to relieve the pain, and then consider correction. Otherwise, the reason for this situation is that no matter how hard you try, you can't achieve the desired effect!
Let's learn about trapezius muscle first. The shallowest muscle in the trapezius back, like a kite, consists of two broad deltoid muscles, starting from the center of the back, extending upward from the thoracic vertebra to the skull base, and ending at the scapula and clavicle. It has three different muscle fibers, including upper muscle dimension, middle muscle fiber and lower muscle fiber.
When the whole trapezius muscle fiber works together, it will make the scapula close to the chest and provide strong support when bearing and pushing. Different fibers of trapezius muscle can cooperate with other muscles to lift, pull back and lower scapula.
Although the trapezius muscle fiber can contract as a whole, it is often not used because the lower muscle fiber is very weak in lifting and handling, while the upper muscle fiber is often overused, resulting in a shrug-like posture deviation.
In addition, bad posture or habits lead to abnormal figure. You can try to correct it according to what I wrote below!
Round shoulder is also called shoulder protrusion, because most people need to work or drive at their desks for a long time, and their hands are on the front keyboard or steering wheel. Over time, they get used to hunchback posture, and the chain effect affects the chest, neck and shoulders themselves. There is a difference between a round shoulder and a neck probe, and so is the correction. Many people can't tell clearly, and the effect is very bad. I will write another article about the neck detective. Those who like to watch can pay attention to me. Of course, round shoulders and neck probing may also happen at the same time!
Wrong muscle cognition
Although many people are explaining how to exercise round shoulders, they simply don't understand the muscle changes that lead to round shoulders. It is generally believed that the pectoral muscle with round shoulder is too strong and the dorsal muscle is too weak. If we attribute pectoralis major and back to trapezius, it would be a big mistake. The muscles that maintain our posture are actually the deep muscles of our body, and the muscles that cause the shoulders to be unable to maintain their normal position are pectoralis minor tense muscle, serratus tense muscle and rhomboid muscle weakness. If you have a hunchback posture as shown above, you must consider whether the serratus anterior muscle is too tight.
Familiar with muscle function
musculus pectoralis minor
The pectoralis minor muscle is located in the triceps muscle deep below the pectoralis major muscle and attached to the coracoid process and the 3 ~ 5 ribs of the scapula. When the pectoralis minor muscle contracts, the scapula can be pulled down and forward to improve the position of the chest during deep breathing.
serratus anterior
The serratus anterior muscle is located outside the chest, with many starting points and zigzag shape, starting from the upper edge of the ninth rib of the chest and extending around the body to the scapula. The contraction of the serratus anterior muscle will affect the extension of the scapula from the midline of the back bone. If the serratus anterior muscle is relaxed, the scapula will move closer to the north midline and expand the thorax.
Rhomboid muscle
Both rhomboid muscle and rhomboid muscle are flat rectangular muscles, and their main functions are to stretch back, lift up and rotate down the scapula. If the balance between the rhomboid muscle and the powerful serratus muscle is out of balance, the scapula will be in a forward and downward position, and even the tension of the cervical spine will increase and the mobility will decrease.
Find a plan according to the principle
The formation of our round shoulder posture can be said to be a typical problem of the above three main muscles. What needs to be emphasized here is that there are still other muscles involved in the exercise (for example, levator scapulae can also lift and rotate the scapula downward), but we only need to adjust the main muscles when adjusting.
If you can't understand the formation of round shoulders just by looking at muscle function, watch animation. The shortening of pectoralis minor and serratus anterior muscle causes the scapula to move forward.
The contraction of rhomboid muscle makes the scapula close to the middle, and the contraction of rhomboid muscle and serratus anterior muscle is coordinated, which firmly stabilizes the scapula behind the chest width!
To sum up, it is obvious that the round shoulder may be shortened by the tension of pectoralis minor and serratus anterior, or the weakness of rhomboid muscle. So how do you judge which muscle is nervous and which muscle is weak? Generally speaking, those who do a lot of exercise are often tense in pectoralis minor and serratus anterior (fitness teacher), and those who often stretch and do not exercise are often rhomboid muscle weakness (yoga teacher). If you really don't understand, just palpate. The feeling of touching the forehead is that the muscles are too tight, the feeling of touching the nose is that the muscles are healthy and elastic, and the feeling of touching the chin is muscle weakness. Of course, you can also do it at the same time, relax and stretch the pectoralis minor muscle and serratus anterior muscle, and increase the strength of the rhomboid muscle.
Exercise and treatment methods
If the pectoralis minor is painful, it is recommended to hold the position of the pectoralis minor pain by hand, do the internal rotation of the shoulder joint at a frequency of about 2 seconds, do it for 30 times, and then do the stretching of the pectoralis minor.
So is the serratus anterior muscle. Put your hand or massage ball on the painful part of the anterior serratus muscle, throw the upper limb of the same side over your head for about 2 seconds, a total of 30 times, and then stretch the anterior serratus muscle.
The strength of the rhomboid muscle is enhanced by stretching backward, lifting up or rotating down the scapula. The above picture shows the movements of Y, T, W and L, and rowing in the gym is also acceptable, as long as you are doing functional movements of muscles and feel the force of rhomboid muscles.
Why do you want to reduce trapezius muscle? Because if the trapezius muscle is developed, it is very unsightly from the surface of the human body and affects temperament.
From the front side of the body, the developed trapezius muscle will make the neck thicker and shorter, and it will affect the lines of the shoulders, which is also commonly known as shoulder slip. Seen from the back or side of the body, it will look particularly thick, which is what we call a tiger's back. In a word, the over-development of trapezius muscle is not a pleasant thing in any way.
To know how to reduce trapezius muscle, we must first know where the developed trapezius muscle that affects beauty comes from. Because some people never exercise, but trapezius muscle is still very developed. What happened?
Let's look at an anatomical map of trapezius muscle first.
The small green line on the left represents the trapezius muscle, which grows on the upper back of the human body and reaches the back of the neck.
The green line in the middle picture and the right picture shows the outline of trapezius muscle from the front of human body.
Here is a feature of trapezius muscle: although it is a whole muscle, different positions of this muscle have different functions. Usually we divide trapezius muscle into three parts: upper bundle, middle bundle and lower bundle. The upper part drawn by the green horizontal line in the small picture on the left is the bundle of trapezius muscle.
As can be seen from the picture, the short and thick shoulder and neck is mainly caused by the relatively developed upper bundle of trapezius muscle.
Then let's see, what causes our trapezius muscle bundle to be particularly developed?
The main function of the bundle of trapezius muscle is to lift the scapula upward. Shrugging in our daily life is the action of lifting the scapula upward. Therefore, people who don't like sports but have well-developed upper trapezius muscles should think about whether they have the habit of shrugging. As far as I know, some people always shrug their shoulders when walking, driving, cycling, working or even eating.
Habitual shrugging has two bad consequences: 1, the upper bundle of trapezius muscle is developed, which means you have been exercising him; 2. The upper bundle of trapezius muscle is tense and stiff.
We often see daily life. If you work at your desk for a long time and your neck is uncomfortable, you will habitually rub it with your hands, which will be much more comfortable. You don't need to teach this, the body knows it.
Because when working at the desk, the scapula is lifted upward, that is, the trapezius muscle is always working.
These are the reasons why the upper bundle of trapezius muscle is developed in people who don't exercise.
The reason why exercisers develop trapezius muscles is also shrugging. It's just that shrugging during exercise is a compensatory behavior. For example, when you are doing some supporting actions. Excessive use of trapezius muscle strength can actually be considered as a non-standard action, and you shrug your shoulders.
Here are some examples of yoga poses.
Dog yoga, come down.