Illustration of trapezoid exercise method: lift up the Y shape!

Illustration of trapezoid exercise method: Y-shaped lifting!

When it comes to trapezoid exercise, many people will think of various shruggings at the first time, but it is not!

The trapezoid has three parts, the upper, middle and lower part, because of the arrangement and position of muscle fibers, they will have their own different functions! Shrugging is only a part of them!

In addition to shrugging, trapezoid muscles also have the functions of upward rotation (upper part), sinking (lower part), and retracting the scapula (middle part)!

These functions are very important in our sports training!

Today we will introduce to you a trapezoid exercise action: Y-shaped lifting!

Y-shaped lifting mainly involves the upward rotation of the scapula. It is mainly completed by the cooperation between the upper and lower parts of trapezoid muscles and the serrata anterior muscles! All the above-head lifts overhead During the movement, they will all participate, such as: shoulder push, snatch, etc.

How to do it?

You can bending, slanting board support, prone or stand!

Prone, extend your arms straight forward, at 10 o'clock and 2 o'clock respectively. Point your thumb straight to the sky. Then lift up!

The trapezoid muscle exerts force, feel the scapula rotate upward until the arm and shoulder body form a Y shape! Stay for a second, and then slowly play back!

In the movement, pay attention to the scapula rotate upward to drive the arm!

You can also stand: As shown!

Select elastic band or cable trainer, and use a standing posture! Also lift the shoulder upwards over your head!

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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