The trapezius muscle is located on our shoulder and connects the shoulder and neck. This muscle also has a very important presence. Most people need the help of certain equipment when exercising the trapezius muscle. , and the trapezius muscle is basically divided into many parts, such as the upper trapezius muscle and the lower trapezius muscle. So today let’s learn how to train the lower trapezius muscle?
1. Dumbbell shrug
This exercise is very effective for training the trapezius muscles, and when many bodybuilders use this exercise, they will place the dumbbells where they can exert the most force. At the beginning of this exercise, you must stand up straight, then hold the dumbbells on both sides of the body, and rotate the dumbbells slightly inward, at an approximate angle of 45 degrees. After drooping your shoulders, try to relax as much as possible. During the exercise, lift your shoulders up when you inhale, and then wait until your shoulders are close to your ears before exhaling. Pay attention to controlling the rhythm and speed, then lower your shoulders and control your breathing.
2. Sitting equipment training
Most of the machines that can be used in this sport are Nautilus machines, Keizer machines and Heimer machines. This exercise is recommended by the author, so it is more suitable for those with lower limb injuries or waist injuries. When doing this exercise, pay attention to the correct sitting posture to be more effective. First, adjust the position to a relatively high height until our trapezius muscles can be fully stretched after our arms are straightened. And hold the handle tightly, then lift your shoulders when you inhale, then hold your breath, wait until your shoulders are lifted upwards, maintain the posture of rising back, and when you reach the top, lower your shoulders, and then look with your eyes. ahead.
3. Standing equipment training
During the use of this equipment, you need to stand on your calves, and during the movement, a great advantage of us choosing to use a calf exercise machine is that you can perform exercises directly without holding the equipment with your hands. First of all, at the beginning of this exercise, you need to keep your feet shoulder-width apart and stand upright. Next, you need to hold the handle with your hands, then relax your shoulders naturally, andSagging. When you start practicing, take a deep breath, and then hold your breath while raising your shoulders. You can exhale when your shoulders have been lifted up to the pelvic point. At the same time, you need to lower your shoulders back to their original position, and your eyes still need to look forward. The rhythm of the entire movement must be controlled. .
In fact, the above three movements are very similar. They just use different postures and complete different movements. At the end of the movements, they all have something in common, and they can all help everyone exercise the lower trapezius muscles. arrive.
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How to train the trapezius muscles? These 3 movements will teach you