Exercises for the trapezoid - it's easy

Trapezius muscles are called so because of their shape resembling a trapezoid. They originate from the neck and end in the middle of the back. The main load on these muscles usually occurs at the end of the workout, because the exercises for the trapezium are simple and easy. This is due to the fact that the load on these muscle groups also occurs during the execution of other exercises (push-ups, pull-ups, etc.).

The most popular exercises for the trapezoid are lifting the shoulders with weights (shrags).

In this case, the type of bar chosen is of no special significance.

But it's better to use a projectile with a rhombic bar. He will not touch the inguinal area and injure the genitals, which always brings painful sensations.

Raising a lot of weight, you can use raznochvat, as well as change the position of the hands in each approach.

The simplest and safest way to perform a shrag is to use dumbbells or weights as a burden. In this case there is no danger of injury to the inguinal area. This exercise for the trapezium is not difficult, and the technique remains the same - smooth lifting and then lowering the shoulders.

It is possible to carry out this load with dumbbells by a circular rotation. What kind of technique exercises for trapezium to use is the individual choice of each, since both methods are equivalent in effectiveness. But, according to experienced athletes, circular rotation is dangerous, especially for beginners.

Well develops the upper sections of the trapezius muscles, the dilution of the hands to the sides from the initial standing position. To concentrate the load on the middle sections of the trapezoid, you need to raise your arms, bending forward.

To fully load the trapezius muscles in the middle and lower sections will help the shraps on the uneven bars. The technique of execution is as follows: the initial position on the parallel bars is the same as when performing simple push-ups. Then it is necessary to make the lifting and lowering of the body by moving (shaking) the shoulders. Although the amplitude of the movements is small, the load from this exercise is high for the trapezoid. Exercises are special in that during the shags the main role, in contrast to all other loads, is in the positive phase (two-thirds of the total time of the exercise).

This is surprising, but it seems that the exercises for the trapezium are so good that the muscles swing themselves. Perform special exercises you need only a couple of times a week lasting no more than 10 minutes. The best option is the following pattern of training: Tuesday, Saturday (or Monday, Friday) - a couple of the above techniques for six approaches and twenty repetitions (these muscles are almost not "clogged").

In the remaining days it is also recommended to choose the time for the trapeze exercise (pull-ups, push-ups, deadlifts). The best load is pulling on the bar, as the wide variety of grips allows even avoiding muscle accustoming every day. Partly podkachat trapezii it is possible, carrying out lifting with a load on direct hands though this exercise is more directed on development deltovidnyh muscles of a back.