1, dumbbell shrugged:
Target muscle: trapezius muscle.
Synergistic muscles: deltoid, levator scapulae and rhomboid.
Starting posture: spread your legs and hold the dumbbell at your side with your fists forward (pictured).
Action process: after inhaling, hold your breath, the trapezius muscle contracts, the shoulders are lifted vertically, reach the highest point, pause, and do "peak contraction". Breathe out after a pause of 1-2 seconds, and then control the dumbbell to slowly return to the starting position with the tension of the trapezius muscle.
Action essentials: shrug your shoulders vertically and imagine that the acromion will touch the earlobe. Push slowly, straighten your arms, and don't bend your elbows.
Breathing method: inhale when lifting dumbbells, and return to the starting position to exhale.
Coach's tip: Dumbbells should be straight up and down as high as possible, and the "peak contraction" posture should be kept as long as possible.
2. Barbell shrugged:
Starting posture: legs apart, shoulders slightly spread back, and the middle grip method in turn holds the barbell in front of the thigh, chest out and looking forward.
3. Rowing with an upright narrow barbell to exercise trapezius muscles;
Target muscle: trapezius muscle.
Synergies: deltoid, levator scapulae, rhomboid and biceps brachii.
Starting posture: legs open, shoulder width, arms drooping, hold barbell in front of legs with narrow grip. (figure).
Action process: after inhaling, take trapezius muscle as the starting point, pull the barbell out of the shoulder level to the "peak contraction" position, then exhale and slowly put down the barbell.
Action essentials: keep the barbell track parallel to the body when pulling up. Raise the elbow and upper arm as high as possible to the chin, and the elbow is slightly higher than the wrist.
Breathing method: inhale when lifting the barbell, and return to the starting position to exhale.
Fan Yi's mistake: Swinging back and forth.
Coach tip: The narrower the distance between hands, the better the exercise effect on trapezius muscle.