He trapezius is one of the largest muscles in the body that covers the neck and upper back, forming a kind of elongated star with four points. That is precisely where its name comes from.
This zone It has an upper, middle and lower train that has very different functions, the first raises the shoulders, the second pulls them back, and the third allows them to drop.
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According to the specialized physiotherapy portal ‘FisioOnline’, this muscle plays an important role in daily activities, such as lift heavy objects, raise your arms above your head, or stand on the balls of your feet. In addition, it also helps stabilize and support correct posture during complex movements involving the shoulders and neck.
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As for his affections, stress and spending a lot of time in tense postures can cause a contracture in the trapezius, which will be reflected in tingling of the arms, hands and fingers, headaches and neck pain, among other symptoms, according to the aforementioned portal.
For this reason, it is vitally important to work them when exercising, since their job is not only to stabilize the shoulder blades, but also to protect the upper part of the back.
Here are some of the best exercises to do after your warm-up so you don’t forget them during your workout, according to Men’s Health magazine.
Pausing shrug
This is a classic exercise to work the trapezius muscle, just shrug with your feet shoulder-width apart and hold a barbell or dumbbells in front of you with an overhand grip.
That is, the palms of the hands should face away from the body and be under the bar, to shrug the shoulders up as high as possible and then slowly lower them.
barbell deadlift
The deadlift is a compound activity that works the general part of the musculature of both the back and the buttocks and hipsso it’s a complete function.
(Keep reading: Facial Yoga: Here are some exercises that can be beneficial for your face.)
To do this, you must stand with your feet shoulder-width apart and bend over to hold the weight.. Keeping your back straight, raise them up to your hips, then slowly lower them down.
This exercise gets the body into a chain of muscle contraction and relaxation, which intensifies overall strength and helps improve flexibility and posture, according to the American Council on Exercise sports organization.
Rack Pulls behind the torso
The ‘rack pulls’ are a variation of the deadlift that it targets the muscles of the lower back, hamstrings, and tail. However, to strengthen the trapezius, you can do the activity behind the torso.
(Also read: This is Chris Hemsworth’s exercise routine to increase his muscle mass).
To execute it, you just have to place the weight under your tail and with your legs minimally separated at shoulder width, hold it. Keeping your back straight, raise the bar up to your buttocks, while pulling your chest out, retracting the muscle.
@allabres94 I teach you an excellent exercise to work all the muscle fibers of the trapezius muscle🔥 🎵 Track ID: _91nova – 3peat ☝🏻Both exercises, “shrug behind the torso” and “in front of the torso”, work the trapezius muscle that is located in upper back and neck. However, there are some differences between these two exercises. “Behind the torso shrugs” are performed by holding a bar behind the body, with an upper grip, and lifting it toward the shoulders while squeezing the scapulae. This exercise targets the middle and lower portion of the trapezius muscle, which is responsible for scapular retraction and depression. “Front torso shrugs,” on the other hand, are performed by holding a barbell in front of the body, with an overhand grip, and lifting it toward the shoulders while shrugging the shoulders toward the ears. This exercise targets the upper portion of the trapezius muscle, which is responsible for raising the scapula. Therefore, if you want to target the lower and middle portion of the trapezius muscle, “behind torso shrugs” would be a good option. If you want to target the upper portion of the trapezius muscle, “front of the torso” would be a better choice. However, it’s important to note that both exercises can be effective for overall trapezius muscle development, and it’s a good idea to incorporate both exercises into your training routine. #musculotrapezius #trapezoids #Shrug #back #bigback #wide back #instructional video #gymtutorial #gymtips #gymrecommendations #fitness #fitnessmotivation #gym #gymmotivation #backtraining #bodybuilding #bodybuilding #hypertrophy #shrugs #barbellshrugs #dumbbellshrugs #fyp #for you #gymrat ♬ original sound – Alessandro Llabres
Remember that you should always warm up prior to any sporting activity and do your exercise routine with a technique established by your coach, to avoid any injury that may affect your physical performance.
NATHALIA GOMEZ PARRA
DIGITAL SCOPE WRITING
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