Every athlete needs to strengthen their muscles to perform better. Trapezoidal muscles are the most important muscles that you need to do exercises to strengthen. But what exercises should be done to strengthen these muscles? In this article, we’ll give you information about training trapezoid muscles.
Where are the trapezius muscles located?
Trapezoid muscles are located in parts such as the neck and back. By doing trapezoidal exercises, you can strengthen the muscles of your upper torso and gain more strength to perform sports activities. Especially, if you plan to work in sports such as weightlifting and bodybuilding, you should have stronger and stronger muscles. If you don’t pay attention to these muscles, you’re more likely to have back, neck, and neck injuries … You’re going to be.
Strengthening the trapezius muscles for women
In the past, only men focused on building muscle, but today women also think about strengthening their muscles. In fact, having strong muscles can increase women’s self-confidence and increase their physical strength to perform daily activities. If you work in a particular sport and are thinking about strengthening your muscles, be sure to follow trapezoid muscle strengthening exercises at home or at the gym.
Techniques to strengthen the trapezius muscles
If you plan to strengthen trapezoid muscles, you need to follow a few techniques. In this section, we have compiled for you a list of important techniques for strengthening trapezoid muscles.
Shoulders up
One of the important exercises to strengthen the trapezoid muscles is to raise the shoulders. This exercise can be done using dumbbells. To do the exercise, you need to gently raise the legs proportionally to the width of the shoulder and the dumbbells. Then, gently lower the dumbbells and repeat this exercise several times for better results. While the lower back is bent, but the hips and shoulders are back, lower the bar.
Cole halter training
Cole Halter is another weightlifting and bodybuilding technique aimed at strengthening trapezoidal muscles. In the Cole barbell technique, muscles in the part of the body such as the arm, back and shoulder are targeted. In order to implement this technique, you need to open your legs to fit the width of your shoulder and hold the barbell with your hands. Then, while the barbell is in your hand, you need to move it towards your chin.
Muscle building with dumbbells
One of the actions you can take to strengthen trapezoid muscles is to train using dumbbells. Dumbbells are among the most likely accessories available in any home. So, with this device, you can easily strengthen your muscles at home. In order to perform this technique, hold the dumbbell in your hand and make a gap between the hands to the shoulder width. The dumbbells should be on your thighs, and the elbow should be bent. While moving, raise the dumbbell near the body so that it meets your jaws. After complete the movement, return to the starting position; do this slowly.
Cable Shrug with Rope
One of the things you can do to strengthen the trapezoid muscle is to Shrek the wire cutter using rope. This exercise is also done in the gym using a cross device. To perform this technique, you can attach a part of the rope to the cross device. Then, you need to take two parts of the rope with your hand and stand upright. Note that your legs should be open to the size and fit the width of the shoulder. At this point, you can start moving and move your shoulders up. In fact, your shoulders should be pulled up. Do this step slowly and avoid moving quickly. Your neck and elbows should also not bend too low during exercise. Then turn the shoulders back slightly and repeat the movement. After completing the movement, return to the starting position and perform the exercise at other intervals for better effectiveness.
Barbell shrugs
In order to carry out the movement of the Shrag halter, your legs should be spaced apart from each other. Place your hands in front of your body and hold the barbell. The extent to which the hands are open should be slightly greater than the shoulder width. Then, raise your hands to your shoulders. Stay in this position for a few moments, then return to the original state. Avoid stretching your back while performing the technique so you don’t get seriously injured.
Key Strategies to strengthen the Trapezius Muscles
One of the key strategies for strengthening trapezoidal muscles is to do exercise on a principled and continuous basis. In addition, a proper and nutritious diet can also have a significant effect on strengthening muscles. Also, avoid working with a computer or mobile phone for a long time if you need to have stronger muscles.
Last word
One of the things weightlifters and bodybuilders need to do is strengthen the shoulder and neck muscles. The methods of strengthening the muscles of these parts of the body include the exercises of sharag barbell, Cole barbell ,shoulder lift and… He pointed. These exercises target trapezoid muscles, which have a significant impact on the better performance of athletes. Of course, just doing the exercise is not enough, and you should also follow a proper diet.
Source:
healthline
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