To pump the trapezoidal muscle, only three exercises will be enough. But you will not understand how to pump a trapezoid until you know what muscle it is, where it is located, what functions it performs and what loads it reacts to. With the wrong approach, the swing will not be a trapezoid, but its antagonists, so the theory will be as important as training. Here you will find everything about the functions and features of the trapezoid, as well as the three best exercises for studying it in the gym or at home.
Inexperienced beginners often wonder whether it is possible to pump a trapezoid at home and how to do it. You can swing this group, like any other, in any conditions, but only in the presence of equipment. In this case, it is a bar, as well as dumbbells or kettlebells. Working on a horizontal bar or crossbars will not help to noticeably increase the volume, only the body will not provide enough strength. In addition to equipment, it will be necessary to understand the essence of training.
It is believed that it is very difficult to pump a trapezoid. Most visitors to fitness centers do not cope with this task. The reason is the inability to charge the target group, the voltage goes to others. Instead, shoulders, back extensors and the widest muscles often work. In order not to join the ranks of those who did not work, you need to pay attention to anatomical features.
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Features in anatomy
The musculature of the back is divided into superficial and deep. The inner layers are responsible for the internal functions of the Spine, located higher, they are responsible for any activity of the body. In this case, we are interested in the exterior, they take the main role in training. Superficial extensors, wide and trapezoidal muscles are included.
The trapezoid passes through the entire upper back and reaches the neck itself. In length it is divided into three zones: lower, middle and upper. To use each of them need certain techniques.
How to charge different areas?
To strengthen the middle, you will need traction. Consider that the middle is active in any work on the back, so often it is developed stronger than others. The lower part is activated by actions aimed at pumping the shoulder girdle when the projectiles rise above the head. To activate the top will be useful shragi, they can be presented in several variations. In order for the back to look beautiful and organic, it is worth working on top, it is deprived of participation in standard programs.
man on the horizontal bar
Variants of execution shragov:
with handle in front or behind;
with dumbbells that hold on the sides of the body;
combined techniques using block installations.
Best techniques
Before you start, you need to understand two things:
in the study, the top, bottom and middle of the work are needed to train the back and shoulders;
there is no point in taking on a large number of actions, you need only three, but you will have to resort to them systematically, without departing from the instructions.
The technique is necessary with strict adherence to the instructions on the number of repetitions and sets, the frequency of practices. Improvisation will not give a result, arbitrary practices will not make the required number of microtraumas and will not lead to an increase.
Pulling the bar to the chin
Allows to act on the trapezoid, and not on the deltas, which often take work. It is important to focus on the work from the top. Means deltoids will be included in the work, as they are antagonists.
Before starting the execution, a good warm — up is necessary, then take the starting position-standing, directly grasp the handle with the usual handle. The plug is not too wide, this is a common mistake. When the hands are too wide, the deltas will work. The more you catch — the more resistance you get, and the more fibers will be injured.
But it is better to master the technique with the usual catch.
The back remains straight, but there remains a natural deviation in the lumbar region.
The arms are straightened, but not to the end. If you completely bend your elbows, the joint and ligaments will be subjected to excessive tension.
The bar is pressed against the trunk, the handle necessarily touches the surface of the hips.
Strain the target muscle, holding the tension, spread the elbows to the sides and perform a vertical movement along a straight trajectory.
The main ones will be the elbows, they set the pace, and the correctness of the execution depends on it. The bar moves from the hip area to the head, moving strictly in the vertical direction.
At the highest point, the elbows will rise above the shoulders, at which the positive phase ends.
Hold for a few seconds, then return the bar to the starting position.
All movements are smooth, do not allow cheating and jerking. Control that other parts of the body do not interfere in the process, this muscle will certainly not grow. To check the correctness of the work, watch your elbows. They should be placed on the sides and move only along a vertical trajectory. If it is not possible to move smoothly and in a controlled way, then it is necessary to reduce the load. The right technique is always more important than weight.
male trapezoid
Shragi with bar
The basic technique for the development of the trapezoidal Vertex is used by everyone who works on this group.
Take the handle with a standard grip, the legs are located shoulder width apart, hands — just behind the hips.
Straighten the rib cage so that a natural deflection appears in the lower back.
Stretch out your arms and lift the projectile without bending your elbows, only the shoulders go up, as if shaking them.
Amplitude in the vertical plane is necessary complete, unused parts of the body remain motionless and retain static tension.
At the highest point, you need to linger for a few moments, and then return to the starting position with a controlled reverse movement.
This exercise has a short amplitude, which allows you to take on a fairly large load. But not big enough to connect cheating. Gradually, the weight increases, from this trapezoid grows in width. It is forbidden to turn your head without moving it until the bar returns to the rack, otherwise there will be a risk of injury.
Shrags with dumbbells
The difference from the previous one is that dumbbells allow you to make the amplitude larger, thanks to which the muscle fibers will be worked deeper. The tension will be on the top and middle of the trapezoidal section.
Stand flat, feet are not wider than shoulders, comfortably grasp dumbbells.
The weights are at the hips so you are comfortable.
At the same time, raise your arms and straighten your chest, the action should be slow.
On a long deep breath, raise your shoulders up, do it at the greatest amplitude, straining the target muscles.
Make sure that the action was done precisely at the expense of trapezoids. Don’t bend your elbows.
At the highest point, Wait a few moments, this will allow you to use all the fibers, and then smoothly return to the starting position.
man with dumbbells
Try to raise your shoulders as high as possible, it is necessary to create a maximum amplitude. If everything is done correctly, you will feel a burning sensation in the area of the shoulder blades, this is a necessary condition for muscle growth. Dumbbells are quite heavy, but not at the expense of amplitude. Rotations when running should not be done.
General recommendations
Do the shrags correctly
Shragi is not in vain considered the best, but to make sure of it, they must be done correctly. Check that the load is not intercepted by the shoulders and arms, if it does not work, use the power straps. Straighten your arms in your elbows almost to the end, then the impact will be targeted.
Working weight
Choose the possible load. In this case, gravity is not the main thing, it is much more important to perform a large amplitude, to feel the strongest tension at the most difficult moment. Stay at the highest point for a few seconds without releasing tension.
Chin Position
When making bumps, the chin should not be pressed to the chest. If this is allowed, the cervical region will be subjected to excessive tension, which can cause serious damage.
man on the horizontal bar
Use pamping
Finess Head 