The function is to pull the scapula close to the midline, the upper fiber lifts the scapula, and the lower fiber lowers the scapula.
Chinese name
The function is to pull the scapula close to the midline, the upper fiber lifts the scapula, and the lower fiber lowers the scapula.
Chinese name: trapezius muscle
trapezius
Category: muscle
Location: Surface muscles of upper back and middle back.
Shape: occipital protuberance, upper cervical dorsal line
The shape of trapezius muscle
External occipital protuberance, supranuchal line, nuchal ligament, spinous process of the seventh cervical vertebra and spinous process of all thoracic vertebrae.
Superior bundle fibers-lateral clavicle 1/3 and acromion process
Middle and lower bundle fibers-tip of upper lip and scapula
Trapezius muscle function
The upper muscle bundle contraction can raise the scapula, the lower muscle bundle contraction can lower the scapula, and the total muscle contraction can make the scapula closer to the spine.
Training method of trapezius muscle
1. Shrugged
Trapezius training is simpler than general bodybuilding training. Its main action is to shrug your shoulders, that is, to lift your shoulders in the direction of your ears. It's that simple, there is no more difficult technique or action.
Shrugging exercise requires a pair of dumbbells, a barbell or an instrument with a handle, as long as it can produce resistance.
Upright rowing
Another way to strengthen trapezius training is to row upright. When you pull the barbell to your chin, you can feel your trapezius muscle contracting, which is the key to this training. This method also plays a great role in developing back muscles.
Shrugged
Same as 1. Shrugged his shoulders. During exercise, keep your feet apart and lean forward to keep parallel to the ground. Hold barbells or dumbbells in both hands and hang them in front of your legs. Shoulder muscles are relaxed and completely drooping. Then with the help of trapezius muscle, deltoid muscle and upper back muscle, lift the shoulder to the highest position, and after a pause, slowly relax and put it down.
Does trapezius muscle squeeze nerves when it is practiced?
Trapezius muscle is located at the back of neck and belongs to shallow feathery muscle. The pathological changes of trapezius muscle itself will not compress nerves, but neuropathy will affect muscles! The deep spinal cord sends out nerve roots and runs forward. There are some peripheral nerves in these muscles of the back, even if it is stuck, it will not cause serious lesions!
Practicing trapezius is a technical job. If not properly trained, scalene muscles may also be developed. If this muscle is well developed, it will press the arm nerve near the neck, causing numbness in the hands and feet.
Hello, this is ki Fitness. In response to your question, "Do you want to exercise trapezius muscles alone?" I want to talk about KI's experience and views, and please criticize and correct my shortcomings.
Ki personally thinks that it is not recommended for ordinary trainers to train the upper trapezius muscle bundle alone, unless they like it, but they can train the lower trapezius muscle bundle in a targeted way.
Well, now one question has become two questions.
It is suggested to strengthen the middle and lower trapezius muscle to stabilize the scapula. As we all know, the stability of scapula plays a very important role in training.
But it is not recommended to train the upper trapezius muscle bundle because
Ok, let me introduce you first.
Trapezius muscle, last name is trapezius muscle, word square muscle.
From the nuchal line, occipital protuberance, nuchal ligament, spinous process of the seventh cervical vertebra and all thoracic spinous processes, as well as supraspinous ligament.
The upper bundle ends at the lateral third of clavicle, the middle bundle ends at the lateral edge of acromion and scapular crest, and the lower bundle ends at scapular crest.
The main function is tenderness, and when it is near fixation, it is tied up: scapula lifting, adduction and supination.
Middle beam: retract the scapula.
Lower beam: lower, retract and rotate the back scapula.
Distal fixation: unilateral contraction of the upper bundle can bend the neck to the same side and rotate to the opposite side.
Do not look at me. Ki doesn't understand either.
As we all know, muscle training is based on functional position, and when training trapezius muscle, we mainly use the function of lifting scapula, commonly known as shrug!
What's wrong with this action?
Judging from the upper trapezius muscle, there is nothing wrong with it.
What's the problem?
Levator scapulae and scalene muscle
Direct function
Levator scapulae:
The main function is to make the scapula swing up and down when it is close to fixation.
When far fixed, one side contracts, making the head bend to the same side and rotate slightly.
Compared with trapezius muscle, is it familiar?
The scalene muscle is divided into three bundles, and its main functions are lateral flexion, lateral rotation and forward flexion.
Levator scapulae and scalene muscle are both located in the neck. Functionally, they tend to be close to the gray matter of the upper trapezius muscle, so training will inevitably occur during training.
These two muscles are not recommended for body strengthening.
If levator scapulae is excessively strengthened, it will lead to dizziness.
What about scalene muscle ...
A triangular space is formed between the anterior and middle scalene muscles and the first rib, which is called scalene muscle space. Brachial plexus and subclavian artery pass through this space. Do you want your nerves and blood vessels to be rubbed by two thick muscles?
At the same time, it also answers your other question: after each exercise, the trapezius muscle will feel sleepy and painful for several days.
In this case, you not only need to judge whether the upper trapezius muscle is overdeveloped, but ki suggests stretching the scalene muscle with levator scapulae.
These are the reasons why ki doesn't recommend training upper trapezius muscle. If you insist on training, it is recommended to fully stretch and relax after training!
The above is KI Fitness's answer to your question "Do you want to exercise trapezius muscle alone?". What the family said is inevitably biased, for reference only, hoping to help everyone.
Hello, I'm glad to answer your question. I am Sun Junxin, the basic practice instructor of Sepp.
For trapezius muscles that need to be practiced, we can give you the answer with two analyses.
1. No practice required.
For ordinary fitness enthusiasts, trapezius muscles don't need to be strengthened deliberately. Because the trapezius muscle is too strong or too nervous, it will appear that the human neck is short. And if you don't practice correctly enough, it will oppress the nerves in your neck. This can lead to numbness and headache in the hands and affect sleep. Often in junior bodybuilders, irregular movements lead to the compensation of trapezius muscles. Therefore, without deliberate practice, it will appear that the hypotenuse is larger. Therefore, it is not recommended for such people to practice trapezius muscles.
2. Need to practice
For a senior bodybuilder. Trapezius muscle needs to be practiced, because bodybuilders need to compare it with trapezius muscle, which accounts for a large proportion in shape. Practice is necessary. But because bodybuilders are more professional, they will avoid some small compensation when doing training, such as compressing nerves or cervical vertebrae! So this kind of person can also practice trapezius muscle.
Secondly, trapezius muscle not only plays an important role in the body. He is also more important in physiological function. Because it grows on our cervical spine, trapezius muscle is powerful, and it can protect the cervical spine. Therefore, people with poor cervical vertebrae can practice trapezius muscles, but the correct standard posture is very important. Blind training will only increase the injury of cervical spine.
You can choose to practice or not according to your own purpose.
Trapezius muscle belongs to one of the muscle groups with large back area and is the key point to stabilize the neutrality of spine.
But some people worry that if you practice trapezius too much, it will rise very high and be ugly.
The convex trapezius muscle is only the upper part of trapezius muscle, and the really difficult part is in the middle and lower part.
So should trapezius be practiced? Let me analyze this problem in detail.
1. The trapezius muscle is located at the upper end of the upper back and middle back. It extends from the lower part of the back of the head to both sides of the shoulders, and then extends along the lower part of the spine to the upper end of the middle back, connecting with the latissimus dorsi.
According to the trend of muscle fiber, it is divided into three parts: upper half, middle half and lower half.
Because the trapezius muscle is close to the scapula, it is the key muscle group to stabilize the neutrality of the spine and is mainly responsible for the lifting, abduction, retraction and sinking of the scapula.
2. Do you want to practice trapezius? According to the above description, we know that trapezius muscle is divided into three parts.
① The ascending part, namely the upper part of trapezius muscle, is connected with the middle bundle of deltoid muscle.
The main action of training the middle bundle of deltoid muscle is dumbbell side lift. If the force is wrong or the weight is too heavy, you will practice to the upper part of trapezius muscle.
② The middle part of trapezius muscle is close to scapula, which is mainly responsible for the retraction of scapula.
The lower part of trapezius muscle is located in the middle back and connected with latissimus dorsi, which is mainly responsible for scapular subsidence.
These two parts are the key to stabilize spinal neutrality. If the lower part of trapezius muscle is too weak and the strength of pectoral muscle is too strong, the spine will bend and form a round shoulder phenomenon, resulting in the body being unable to stand up straight.
It can be concluded that trapezius muscle must be practiced, especially the middle and lower muscles, which is the key to stabilize the back straightness.
The upper trapezius muscle can be operated without deliberate training, generally at the end of the deltoid muscle of the shoulder, not the main training point.
3. How to train trapezius muscle? ① Middle trapezius muscle-upper oblique dumbbell shrugs.
Adjust the dumbbell stool to an upward angle and lie prone on the dumbbell stool with both hands.
Belly in, chest out, and start to lift your shoulder blades hard.
Stop until the shoulder blades on both sides are tightened inward, then put them down and return to repeat the action.
Note: during the whole process, the arms on both sides are straight and motionless, and the dumbbell is driven upward by the scapula.
Do it at the top: the shoulder blades can be tightened inward.
② The lower part of trapezius muscle-the shoulder of high bar sinks.
Hold both ends of the crossbar with both hands and sit on your knees.
Abdomen in, chest out, back straight, shoulder blades begin to sink.
Stop to the lowest position, and then return to this position to repeat the action.
Note: it is necessary to operate on the high-position pull-down instrument, always keep the arm straight and avoid elbow flexion.
The lower part of trapezius muscle can be exercised by the sinking and returning movement of scapula.
③ Upper trapezius muscle-barbell shrugs.
Stand with barbells in both hands and arms straight at your sides.
Belly in, chest out, back straight, and start to shrug.
Stop to the highest position, then put it down and repeat this action.
Note: the overall moving speed needs to be slowed down, and the barbell is driven upward by the scapula.
The weight of barbell should not be too large, which will affect the lifting range.
The hips need to be slightly backward, so that the action will be easier to complete.
Written at the end: trapezius muscle has a large area, which is the key to stabilizing spinal neutrality. If you don't train, it will not only affect your posture, but also make your back muscles uncoordinated.
The training of the trapezius muscle in the middle and lower part can be used as a back warm-up exercise or a finishing exercise, and each of the two exercises can be done for 4 groups * 12 times. The upper trapezius training can be put at the end of the shoulder training day, or you can do 4 groups * 12 times.
I believe that many fitness enthusiasts, the motivation to start fitness comes from poor figure. I have to admit that no matter what clothes we wear, our out-of-shape bodies will make us look ugly. However, even if you lose weight, will the clothes really look good?
The answer is no! To get a really good figure, besides losing fat, you need a lot of muscles to shape. The trapezius muscle located at the intersection of shoulder, neck and back is such a muscle that can determine your figure! Its fullness can make you dress more stylish and make you really an enviable "hanger" when walking on the road.
Before it's too late, let's explain our movements today. First of all, among many trapezius training movements, dumbbell shrug training can be said to be the most common and commonly used exercise movement.
The actual operation of this action is very simple, only a pair of dumbbells is needed, and it can be done well at home or in the gym. We can choose to sit or stand to do this action at will.
When doing this action, you need to hold two dumbbells with both hands and hang them naturally at your sides, with your palms facing your body. Keep your arms relaxed, and use the upper trapezius muscle to contract muscles and drive your arms upward. After reaching the limit, hold for a few seconds for peak contraction, then slowly put down the dumbbell and repeat the action.
This action can also be carried out with barbells or Smith frames, which is more beneficial to trainers who have great requirements on weight. This training can also be carried out on a stretcher, and the essentials are basically the same as dumbbell shrugging.
Shrugging on the front side of the body tends to exercise the upper part of trapezius muscle. The barbell behind us shrugs can exercise our trapezius muscles well.
This action requires us to use a barbell, with the palms of our hands backward and the trapezius muscles exerting force to drive the arms upward. Because this kind of training is carried out behind us, it is safer and more appropriate to use Smith framework for this kind of training.
Shrugging with a low stretcher is also a good way to exercise trapezius muscles. This action requires us to put the pulley of the tensioner at the lowest position whether standing or sitting.
Grasp both ends of the rope with both hands, and then pull it to the upper and rear parts of the body, and pay attention to the peak contraction at the limit position. In the process of this movement, it is best to make the rope form a 45-degree angle with the ground, which is more conducive to our strength and good exercise effect.
Rowing with the handle in a high sitting position is also a good exercise for our back muscles and lower trapezius muscles.
You can also pull the rope back with a stretcher. By adjusting the angle of the pulley and the angle of pulling, you can exercise the whole trapezius muscle and back muscle. This action requires us to grasp the rope end or handle with both hands, bend the elbow slightly and try to fix it, open the shoulder as far as possible, and use the back muscles and trapezius muscles to drive the arm to pull.
Now that we know that trapezius exercise has such an important role, we must not ignore it! When one day you look in the mirror and find two "hills" on your shoulders, it means that success is just around the corner!
Do trapezius muscles need to be practiced?
Functionally speaking, it is very necessary for fitness enthusiasts to train trapezius muscles;
But from an aesthetic point of view, the trapezius muscle training is too large, which may bring you a lot of trouble. ...
Why doesn't everyone like trapezius? 1. Boys' trapezius muscles are stronger and more likely to appear "rough".
This should be easy to understand, because the position of trapezius muscle is unique, which happens to be the position where we wear clothes to show our neck every day. If the boy's trapezius muscle is big, the whole person will look strong;
The poor spirit boy directly evolved from the "former teenager", and the earth-shaking changes have made time a severe test. Wear it on your shoulders to make your symbol of "big man" remain the same!
2. Girls' shoulder slip and round shoulder are often attributed to trapezius muscle.
In order to pursue a slimmer shoulder and neck, girls want a thin neck and thin arms, so that the charming clavicle can outline the perfect shoulder line, the clothes are slim and they go shopping. But once the slip line appears on the shoulder, it is caused by trapezius muscle and needs to be quickly "eliminated".
It's too much to say that trapezius muscles are nervous, and it's too much to throw posture problems at trapezius muscles-after all, no girl does shrug training with a barbell of dozens of pounds every day, and calling herself "well-developed trapezius muscles" is actually overestimating her muscle level. ...
3. The shoulder is not wide, which is the cause of trapezius muscle!
Friends who practice shoulder know that as long as we raise our arms consciously, the trapezius muscle will rise more or less, whether it is pushing or lifting sideways. Especially when the weight is bigger and the arm is stretched more straight, the trapezius muscle is simply a usurper's role, and it doesn't give the deltoid muscle face at all.
Shoulder training is not good, and the time is arranged for trapezius muscle intensive training. Do you think it's okay not to be irritating?
Is trapezius really useless? From an aesthetic point of view, trapezius muscle really doesn't like it, but it's not useless, especially for friends who don't know its shape, and some have wronged it!
1, improve posture and temperament.
First of all, from the direction of the trapezius muscle fiber, it can be simply divided into three parts: upper, middle and lower.
What bothers everyone is the upper trapezius muscle, which is located above the back near the neck and is mainly responsible for lifting shoulders (such as shrugging);
In addition, the middle and lower trapezius muscle is a very important back muscle, which is responsible for the stability of the scapula and plays an important role in various back sports. For example, boating requires both arms to stroke backwards to squeeze the back and stimulate our middle and lower trapezius muscles.
If the middle and lower trapezius muscles are weak, we are more likely to have the shoulder-slipping posture mentioned above. Strengthening the training of lower trapezius muscle is helpful to improve posture and temperament!
2, improve the back thickness, highlight the traces of fitness.
"Old hands practice back" seems to mean that old hands realize the importance of practicing back, but personally, this sentence also means that a person's training level can be judged from the degree of back development.
We can't directly see the contraction of the back muscles during training, but we can only strengthen different parts of the back by imagining the relationship between arm movement and the morphological changes of the back muscles. Developed trapezius muscle can increase the thickness of the back, especially the upper back, and directly make your training marks more prominent!
3. Improve sports performance and make training safer.
Stabilizing the scapula is of great significance in many movements, such as bench press.
When we can better control the scapula, we can better feel the squeezing of pectoralis major in the pushing action, making the action more stable and safe.
In addition, when you can feel the force of trapezius freely and flexibly, you can complete all kinds of functional training more safely, because you can control your movements instead of being bound by the rules and regulations of movements, which is essentially different.
How to judge whether you need to practice? 1, from the aesthetic point of view: other parts of the muscle level is higher, hoping to make the body more symmetrical.
Our body is like a bow, stretched too full, overstretched on the front side and tense on the back side, which is not good for the lumbar spine; It's not good to stretch too tight. Stretching the back and tightening the front will make your body look wobbly.
The best way is to train all parts of muscles in a balanced way, so that their muscle strength levels can develop in harmony. For example, the deltoid muscle is relatively developed, so the trapezius muscle should keep up; If you practice your chest well enough, you should keep up with your upper back to ensure that your body is in a "dynamic balance".
2. From the functional point of view: focus on strengthening the middle and lower trapezius muscles and adjust the upper trapezius muscle training according to the situation.
This is mainly based on two considerations:
First, deltoid training will definitely be brought to the upper trapezius muscle, and then isolated stimulation is actually "excessive";
Second, it is more beneficial to develop the lower trapezius muscle. Whether it is to participate in compound movements such as bench press and hard pull or to increase our back muscles, it is a more practical choice.
What actions can effectively train trapezius muscle? 1. Towel neck flexion and extension
Shrugging is not recommended, because shrugging is relatively easy to master, and most people have no plans to practice trapezius muscles extra. The flexion and extension of the neck exerts less pressure, and at the same time, it mainly strengthens the neck, which improves the safety of our cervical spine.
Bend over and lift dumbbells.
Different from rowing with dumbbells bent over, we hold dumbbells in both hands, mainly pulling them up to drive the lower trapezius muscle to contract. Of course, you can also use barbells, but obviously you can't lift them too high-they are blocked by chairs and stools on your chest.
Step 3 lean back and pull down at a high place
When the high position is pulled down, the body leans back more and stimulates the upper back more. Remember to choose a wider handle to get a better squeezing feeling.
To sum up today's content:
1. Don't demonize trapezius, it's not as bad as you think, on the contrary, it's very important.
Little friends who are troubled by trapezius problems, is today's content helpful to you?
I'm glad to answer this question.
Trapezius muscle is a muscle behind us, which is generally divided into three parts: upper, middle and lower. You don't need to practice the upper trapezius muscle, because when you practice it, it will turn into a shoulder, so what we are talking about is actually practicing the middle and lower parts. Middle and lower trapezius muscles can straighten your body and make people look better. So how to exercise the lower trapezius muscle? Here are some exercises for training trapezius muscles.
1. Sitting rowing equipment is used for high-position rowing, but the height of hands can reach shoulder height. First, sit on the fixed rowing equipment, and use a higher grip to keep your hands slightly wider than your shoulders and keep your chest straight. Then, pull your hands back, and at the same time, take back your shoulder blades and feel them clamped. Then, pause for a moment, slowly open your shoulder blades, and then gradually straighten your hands and repeat.
2. The dumbbell leans against the bird. This action is also to move the scapula to exercise to the lower part of trapezius muscle. First, adopt the posture of leaning against the ground, the body is almost parallel to the ground, the feet are shoulder-width apart, the dumbbells are held with both hands, the back is kept straight, the hands are vertically downward, and the elbows are slightly bent. Then, the dumbbell is forcibly lifted to the sides of the body at the back of the deltoid muscle, reaching the height of shoulder-level, pausing for a moment and then putting it down. This action is to train the back of deltoid muscle, doing 8- 15 times and doing 3-5 groups.
3. Pull down the high position. This action can not only train latissimus dorsi, but also stimulate the middle and lower parts of trapezius muscle. Sit in a sitting position, with your body fixed directly under the stretcher, hold the pull rod, keep your arms straight, keep the grip shoulder-width, hold your head up and chest out, and tighten your abdomen. Then pull the rod to your chest, lean back slightly as you exhale, stop for a while when the rod touches your chest, then slowly return to the initial position, inhale until your arm is straight and return to the initial position. During the pull-down, feel the scapula tighten and clip into the middle. You can do 3-5 groups of 8- 12 movements, or you can straighten your hands and only move your scapula, which can help you find the feeling of scapula movement in the early stage.
These are some training methods of trapezius muscle. Trapezius muscle is a kind of muscle that is not valued by many people, but it is actually very important to the whole back. Developed trapezius muscle can give a lot of points to the back muscles.
A: Of course, trapezius should be practiced, not just seriously.
First, let's popularize trapezius muscle.
Learning point
trapezius
Trapezius muscle is located in the superficial layer of neck and upper back. This muscle of trapezius appears on the spinous process of occipital bone, cervical vertebra and all thoracic vertebrae, and stops at acromion and scapula.
Trapezius muscle function
The trapezius muscle has many functions, because its upper bundle of fibers can raise the scapula, the middle bundle of fibers can adduce the shoulder liver bone, and the innermost part can restrain and adduce the scapula.
This muscle is helpful for archery, boating and greco-Roman wrestling.
take for example
Lu chenhui
Long Wu
Chul Soon Hwang
Jeff said
Wait a minute.
These fitness instructors who have achieved some success in fitness have developed trapezius muscles. What does this mean?
This shows that trapezius training is necessary.
Fitness bosses come to the conclusion through practice that trapezius training is necessary.
And trapezius training can promote the beauty of the body.
At this time, some people may say that fitness bosses should practice trapezius muscles. Everyone else is professional, and our ordinary trainers are not professional. Is it necessary?
Indeed, although we don't have these professional fitness instructors, let's think about it. Let's get back to basics. Are our body structures the same?
Although we can't practice to that extent, the practice marks are still ok, right?
For example,
Take the running competition as an example. Is the starting point of running the same? Run in the same direction, right?
Whether you are a professional runner or an amateur runner, the starting point and direction of running competition are the same. It is impossible to say that one runs east and the other runs west, and it is impossible to say that fast runners should run more.
And our fitness training is the same. Before we stepped into the gym, we were all uncut individuals, all the same.
So the starting point of our fitness training is the same, but they are one step ahead in time and our training direction is the same. They gain muscle, and we gain muscle. The difference is that they want to practice better, bigger and more beautiful.
So they practice trapezius, and we should also practice trapezius. The difference is that the trapezius muscle we need is not so exaggerated, and we only need to meet the coordination of our whole body muscles.
Besides,
Our fitness training pursues muscle proportion and harmonious muscle lines, which makes us look healthy and beautiful.
Therefore, muscle coordination is very important to us.
For example,
Do you think this kind of muscle is what you pursue in fitness training?
Do you think this muscle shape is in line with your aesthetics?
You exercise your muscles like this, don't you?
I believe that more aesthetics are like this.
Therefore, it is necessary to train trapezius muscle in our fitness training.
Because trapezius plays an important role in the coordination of body muscles, only coordinated muscles can produce beauty.
Summary:
Don't you want to practice trapezius?
no
The trapezius still needs to be practiced, but it should be noted that the trapezius we need is the trapezius that matches our own muscles, not the abrupt trapezius.
Because the trapezius muscle that matches itself plays an important role in the beauty and coordination of body muscles.
The trapezius muscle that matches its own muscles is aesthetic rather than abrupt and unsightly.
It's entirely up to you! If the neck is long and the clavicle is wide, it will not look good without trapezius muscle, and the proportion will be uncoordinated, giving people a feeling of weakness. Strong trapezius muscles really make a person look stronger and stronger. Strong trapezius muscle is also the guarantee of hard pulling weight. If you don't like trapezius major and don't practice hard pulling, then you can not practice trapezius. If you want to practice trapezius, you can put it on your back or shoulders and train together. 4~6 groups of barbells shrug their shoulders.