To pump up a muscular trapezoid, you need to choose a special set of exercises. The main load of the workout will be directed to the muscles of the neck, lats, dorsal and deltoid.
Necessary
- - dumbbells;
- - barbell.
Instructions
Step 1
Remember: the development of the trapezium under heavy loads protects the cervical vertebrae and the clavicle from injury and damage, determines the optimal functioning of the shoulder girdle.
Step 2
In order to quickly and effectively pump up these muscles, it is necessary to work them in three directions, completely opposite. The training should include exercises for the development of each part of the trapezoid.
Step 3
Also, do not forget about proper and balanced nutrition. Remember: a good result can be achieved by combining active exercises in the gym and a certain diet.
Step 4
Consider a set of trapezius exercises. They are specially designed to get the most out of your workout.
Step 5
When doing the exercise for the upper trapezius muscles, take the starting position. Stand up straight. Pick up a barbell. The lift should be measured just above the knee. This will reduce the stress on your lower back. Spread your legs slightly narrower than shoulder-width apart. Grasp the bar with your hands at a distance of about 1 meter from each other. Keep your chin slightly raised. Keep your shoulder blades tense by bringing them together. Straighten your back.
Step 6
Carefully lift the bar off the support. Under the weight of the projectile, gradually stretch the trapezoid, lowering your shoulders. After that, with the effort of the shoulder girdle, lift them up as much as possible. Lock in this position for 7-10 seconds. Return slowly to the starting position. Do the exercise 8-10 times.
Step 7
Do a dumbbell exercise. In this way, you will pump the upper trapezoid with an optimal amplitude, increasing the mobility of the shoulder girdle. The technique for performing the exercise is the same as with a barbell. The only difference is do not turn the dumbbells inward and avoid bringing the shoulders together. Bring your arms parallel to each other.
