Often when you train the upper body you tend to focus on the chest, but limiting yourself to training these muscles, leaving out the trapezes can lead to poor posture, an inharmonic development of the overall figure and a limitation of flexibility.
The trapezius is the rhomboid muscle that is located behind the neck and which, starting from the base of the head, reaches the central part of the back, joining the great dorsal. Three bundles that compose it: ascending, descending and transverse.
To train the trapezes it is possible to use specific machines or to practice free body movements.
These are the best exercises to develop them.
and arms, allows the trapezes to train intensely.
- Make large forward circles in the air, then move on to medium and small.
- Do each type 12 times, for a total of three sets.
- Repeat the same sequence of movements but reversing the direction of travel of the arms, and then backwards.
Dipping is another exercise that, using body weight, can be done to strengthen the trapezius muscles.
They usually take place using bars called dip bars but, if they do not have them available, they can be replaced with the armrests of a chair or keep the weight of the body raised from the floor with the hands at the sides with the fingertips pointing inwards. forward, in a bent or L-seated position.
by putting weight on them, the trapezius can develop rapidly. The first few times you perform this exercise you can hold the weights tight with your hands, while acquiring familiarity it is advisable to perform the same movements by extending the arms forward, in order to intensify the results.If official weights are not available, they can be replaced with any object that has the same chosen weight. For beginners who have to start from a low weight, the most immediate solution could be to use two bottles of water. If you want to increase the difficulty of the exercise, you can opt for a heavy bucket, a backpack full of objects or other.
- Perform straight-arm or shoulder-leaning shoulder shrugs in three sets of 10 to 12 repetitions.
- After each set, rest for a few seconds.
Although it does not allow you to benefit from the force of gravity and body weight, it stresses the upper fibers of the trapezius quite deeply.
Possible changes
There are several variations of this exercise.
One of these is to put your knees on a stool, your hands on the floor and lower your head to the ground, then raise it again. Even push-ups on the arms, with the hands on a medicine ball or a stability ball, are functional to training the trapezes.
While standing, you can finally place your palms on the floor and walk with your arms forward, then bring your feet closer to your hands.
allows you to work on the trapezoids but to do it even more incisively, some changes can be introduced.
Once you have reached the highest position you can move your chest to the right, descend, rise and move it to the left.
If this dynamic is too difficult, you can modify the pull on the bar by moving the left shoulder towards the right hand, then the right shoulder towards the left hand, without going down.
, butterfly, frog and back work all the muscles of the trapezius, so practicing this sport is undoubtedly one of the best ways to train these muscles.
However, if you don't have a place to swim, there are several exercises that follow the movements.
The most immediate choice is to dedicate yourself to workout using a rowing machine or the airdyne. Both tools, acting as a sort of pedal for the arms, work the muscles of the trapezius completely.
Alternatively, you can opt for free body movements, easily replicable not only in the gym but also in the home environment. For example, you can get up and down a few centimeters from a chair with your hands on the handles or use the stair handrail to do pushups.
Finally, you can stand in front of a door frame with your arms straight and press the back of your wrists as hard as possible against it for 30 seconds.
The exercises for pectorals with tools are also excellent.
