It is difficult to overestimate the importance of such a muscle as the trapezius. In size, it is comparable to the muscles of the press. It is a paired muscle located in the upper back. The trapezium is very difficult to pump due to the peculiarities of its structure. It consists of three parts, and each of these parts fulfills its function. Moreover, these functions are opposite to each other. To build traps, do the exercises in turn for no longer than 6 weeks each. Only then will you be successful.
It is necessary
- - a special belt for strength exercises;
- - bars;
- - barbell;
- - dumbbells;
- - gymnastic bench with adjustable backrest rise.
Instructions
Step 1
Put on the strength training belt. Place the bar on a stand just above the knee. This will protect you from the shock of the lower back. Stand in front of the bar. Legs about shoulder-width apart or slightly narrower. Hands with a straight grip on the bar are slightly wider than the shoulders. Straighten your back, bring your shoulder blades together, lift your chin up. Feel the tension in your neck muscles, lift the bar off the support and straighten up. Do not part the shoulder blades. Lower your shoulders, stretch the trapezius muscles with the weight of the bar. Then lift your shoulders as high as possible. The muscles of the shoulder girdle should work. At the top point, fix the position for 2 seconds. Lower your shoulders again and repeat 6-8 times. Put the barbell on a support, until this moment, do not relax your back.
Step 2
Working with dumbbells allows you to pump traps with maximum amplitude, due to increased shoulder mobility. This compensates for the lack of weight. Set the bench back at a 30 degree angle. Pick up dumbbells and lie face down on the bench. Lower your hands to the floor. Pull the dumbbells up by lifting your shoulders. Do not flatten your shoulder blades. The dumbbells should move in parallel. You should feel the middle part of the trapezoid contract. Do the exercise 10-12 times. Take three sets.
Step 3
Performing an exercise on the uneven bars allows you to pump the lower part of the trapezoid. As a result, the entire upper back is worked out proportionally. Take an emphasis on the uneven bars on straight arms. Lower the body to the floor, while the elbows do not bend, the movement is only in the shoulder joints. Keep your back straight and look in front of you. Then, using the force of the trapeziums, lift the body as high as possible and fix the position for two seconds. Perform three sets of 8-10 repetitions.
Step 4
General requirements for trapezium exercises: - do not hold your breath, when lifting the apparatus - inhale, when lowering - exhale
- keep your shoulders open, do not push them forward.
- do not lower your head. The chin is always raised, the gaze is straight ahead.
- keep your arms straight, when bending your arms at the elbow, the biceps are turned on, and this limits the effort of the trapeziums.
- do not take too much weight, this will reduce the range of motion. You can lift the correct weight as many times as indicated in the exercises, and the last repetition should be performed at the limit.
