Recommended exercises for trapezius muscles: Y-shaped raise!
The trapezius muscle is the most dazzling muscle on the back, and it is also a weak part of many fitness enthusiasts!
Many people only use one movement to exercise their trapezius muscles: shrugging (scapula lift). In fact, this is very unreasonable!
The trapezius muscle is a large muscle: a superficial muscle located in the upper and middle back, and is divided into upper, middle and lower parts according to the direction of its muscle fibers.
From a functional point of view, in addition to shrugging, the trapezius muscle also has posterior The function of retracting the scapula and upwardly rotating the shoulder
The upward rotation of the scapula is a very important function in our training. It is used in many sports (especially overhead movements, snatches, presses, etc.) Important position!
The upward rotation of the scapula is mainly completed by the upper trapezius and lower trapezius/anterior scapula muscles
How to exercise it? In addition to already participating in the overhead training movements, we can also train it in a targeted manner!
Recommended action: Dumbbell Y-shaped raise!
How to do it?
As shown in the picture: Use an incline bench for support, lean over, hold a dumbbell with one straight arm, retract your shoulder blades, and then lift up!
Use the trapezius muscle to feel the scapula rotate upward until the arm and shoulder body are in a straight line! Stay for a second, then play back slowly!
Note: Maintain normal scapulohumeral rhythm, let the scapula move, and don’t sink your shoulders
You can also do it prone with bare hands:
(Note: Follow< u>Fitness Bar WeChat public platform, search the subscription account for "Fitness Bar Network" or "Click to scan and follow”)
Related recommendations:
Teaching bent over rowing movements for low back pain and shoulder soreness< /span>
You also Are you doing neck pull-downs? The dangers of neck pull-downs!
How to feelthe strength in the back? Look for the feeling of strength in the back