Developed trapezius muscles are the hallmark of every athletic man. It's not for nothing that all those who seriously take up bodybuilding want to know, how to train a trapeze? Within the framework of this article, we will consider how to pump up a trapeze in the hall, and also how to pump the trapezium muscles in the house with dumbbells or weights. So, let's go.
Trapezius muscles are conventionally divided into three parts: the upper, middle and lower parts. Together they help maintain the correct position of the middle and upper back and neck. Speaking about how to pump up a trapezoid, we are primarily interested in the upper part of the trapezius muscles, since the middle and lower parts get enough load during the training of the muscles of the back and deltas.
The top of the trapezius muscles is maximally included in the work when you shrug your shoulders. Therefore, in order to pump the trapezium, namely, their upper part, it is necessary to perform shaking of the shoulders with weights in the hands. That is, perform a variety of "shrags" – exercises on the trapeze with dumbbells or with a barbell.
When to train the trapezius muscles?
Typically, trapeze training should be done after training the back muscles (an example of the program in the article "How to pump up a wide back") or deltoid muscles. There are other options. For example, trapeze training on the day of leg training. Personally, I prefer the first option – to swing the trapeze after training your back.
How to train the trapezius muscles in the hall?
As mentioned above, it is best to train the trapeze after training the muscles of the back or shoulders. In this case, the trapezius muscles are already fully warmed up, filled with blood and received a good load. We can only aim to pump up the top of the trapezius muscles, including in our training programs only one exercise for the trapezium – shagi with a barbell or standing dumbbells.
It is important to perform exercises on the trapezoid only in full amplitude. The working weight must be such that you can perform the 3 approach on 12-10-8 repetitions and reach a muscle failure in the last exercise approach. If it's hard for you to hold the bar, use carpeting to fully concentrate on the work of the trapezoid and the bar of the bar does not slip out of your hand.
For beginners and most advanced athletes, one exercise on the trapeze is sufficient. Remember, this is a very small muscle group, like the legs or the back. In addition, the trapezium gets a good load during the training of the back, shoulders and even during intensive squats with the bar. Therefore, to pump up the trapezium it is enough to include in your training program the exercise of the shraga. It can be like a barbell with standing post before or behind, or with dumbbells standing or sitting. The main thing is to work out the muscles qualitatively, excluding any possibility of cheating.
How to pump up a trapeze at home?
To pump up the trapeze at home, you will need at least some sports equipment. Go collapsible dumbbells or dumbbells, with which you will be able to pump trapezium at home with dumbbells or weights, performing the same shags with dumbbells or weight.
However, for a full training of trapezius muscles at home, you will need to perform not only shrags, but other exercises for training the muscles of the back and shoulders, which also involve the middle and bottom of the trapezoid.
Thus, a set of exercises for training the muscles of the back, shoulders and trapezoids will look like this:
- Pull up 3×10-15.
- Thrust dumbbells (dumbbells) to the belt in the slope of 2-3×8-12.
- Thrust of dumbbells (weights) to the chin of 2-3×8-10.
- Shrugs with (dumbbells) dumbbells 3×8-12
Note that this is only an example of training trapezius muscles at home, which is not a dogma at all. The set of exercises, the number of approaches and repetitions will depend on a variety of individual factors, the availability of sports equipment, etc. However, you can use this complex as a template for your own training program. I wish you good luck and good health!