Bending is the most basic training action of biceps brachii, but trapezius muscle usually compensates. How can I know whether trapezius muscle is compensated? Think carefully about whether there will be neck pain when doing biceps bending. If your answer is "yes", it means that your trapezius muscle is exerting strength, which is the trapezius muscle compensation phenomenon. At the same time, it will also appear with the stress on the shoulder.
When the neck is sore, the trapezius muscle is compensated. What caused it? We all know that a correct dumbbell bend should be to stand naturally, with your legs shoulder-width apart and keep your body stable. At the same time, the strength of biceps brachii is used to drive the forearm to bend to complete this simple and classic training action, but many people ignore the problems of back muscles and scapula. When you bend over, the dumbbell moves in an arc on the front side of your body. At this time, the center of gravity of the whole body will move forward, which is why you will see many people shaking. If you want to keep your body from shaking, you will rely on the strength of your back to fix the scapula, but if your back muscle strength is not enough to stabilize the scapula, you will transfer this strength to the trapezius muscle to bear it.
Never follow heavy objects when training biceps brachii to bend. In addition, another reason is to blindly follow the large amount of exercise training, which is one of the reasons why trapezius muscle borrows power. Because, when our shoulders can't completely control this weight, we need more muscles to participate in the force, and this force falls on the trapezius muscle; Later, while we were doing dumbbell double bending, the trapezius muscle was also stretching and contracting; There are many times when you don't feel this problem, but after doing it a few times, you will find that the trapezius muscle is also involved in the force.
The last one is the problem of bowing head, which is a common problem in dumbbell double bending. Especially in the process of training, we will habitually turn our attention to the trajectory of dumbbell. At this time, we will bow our heads to pay attention, and during this exercise, the strength will be transferred from the neck to the position of the upper trapezius muscle, which will cause the compensation of trapezius muscle and make the neck ache.
5 points to avoid trapezius muscle compensation 1. Fully relax trapezius muscle.
Once the trapezius muscle is compensated, it will remain congested and participate in the exertion, which is difficult to correct at this time. Therefore, we should relax our trapezius muscle before doing double-headed bends, so that it does not participate in the force.
2. The body can shake slightly
You must have heard that you can't shake your body when doing biceps bending, which is of course correct; But the main purpose of this sentence is not to "throw" dumbbells with the help of body shaking; However, we will have the problem of changing our center of gravity at any time during the exercise. At this time, we can move forward with the changing direction of strength and reset the body slightly, which can reduce the participation and exertion of the rest of the body.
look straight ahead
Practice correcting the bad habit of visual dumbbell trajectory. As long as you look straight ahead, you can avoid pressing the trapezius muscle with your head down. If you want to see if your training movements are correct, you can find a mirror to correct your training movements, which is why many gyms will set up mirror walls in the dumbbell area.
4. Find out the weight suitable for training
Many people are fans of heavy weight training, especially male bodybuilders, who follow the weight myth. But when your weight exceeds the muscle load, you will start to shake, borrow and be unstable. This training method will not achieve the ideal training effect, but will cause sports injury or muscle soreness. Therefore, it is particularly important to find a training weight suitable for your biceps.
5. Tighten your back to stabilize your shoulder blades.
When we hold the dumbbell with both hands, such weight will make the back bear downward tension. At this time, you must tighten your back and keep your upper body stable, so as to reduce the stress and leverage of your back muscles during training when your biceps are bent.
Reference//Muscular, muscular
Editor//David