Method for exercise of the lower trapezoid muscles! Method for strengthening the middle and lower trapezoid muscles!

The lower part of trapezoid

　　The lower part of trapezoid is also a small muscle group that no one cares about. Only after this part is injured will people notice its existence. Only then will people notice how important it is.

　　 Functional Anatomy

　　Before introducing specific activation and strength training, let us first understand the role of the lower part of trapezoid in doing movements and avoiding movements.

　　The reason why the lower part of trapezoid is often forgotten is:

　　You can't see it in the mirror

　　Even if your shoulders are well developed, ordinary people will not pay attention

　　You don't understand the importance of it

　　The trapezoid is usually divided into three parts: the upper part, the middle part, and the lower part. The lower part of trapezoid is very important, and there are many reasons.

　　According to the concept of "joint-based training", we know that the scapula passivation It is often necessary to improve stability. This can create a stable foundation so that the glenohumeral joint can move freely and effectively. In addition, the lower part of the trapezoid can also promote scapula downcomer.

　　Due to problems with thoracic vertebrae ductility or excessively active upper part of the trapezoid, the lower part of the trapezoid is usually in a state of elongation and weakness. This will lead to instability of the scapula.

　　At first glance, instability seems nothing great; but when we think of heavy bench presses, the situation is different. We know that since bench presses are chain-opening exercises, we need to keep the scapula to the maximum extent.

　　To achieve the best performance, we need to retract and press down. What if we do not have this stability? The best result is weight loss, and the worst result is injury.

　　However, just as I am in flexibility- As pointed out in the Stability Continuity article, we also need to pay attention to the ability to spin the scapula. When both hands are raised above the head, the upper rotation movement is inseparable. For power players, the upper rotation ability can help us avoid pain when doing shoulder pushes.

　　The lower, upper and serrata anterior muscles will be coordinated to promote the upper rotation of the scapula.

　The biggest problem is that most people don’t even know where the lower trapezoid is located, let alone how to activate it and improve its strength.

When talking about the activation training of the lower trapezoid muscles, we will think of Y. However, this movement may be too difficult for novices and patients with shoulder pain. The long arm, plus the over-pin of the arm, will There are some problems. Therefore, I suggest you start by sliding against the wall.

　　Try to pull your elbow down and press down the scapula at the lowest point of the movement.

　　When you feel that this movement is easy, you can practice Y.

　　The method of Y is very simple.

　　1. Lie on your prone, extend your arms straight forward, at 10 o'clock and 2 o'clock respectively. Point your thumb straight to the sky.

　　2. Press your scapula hard. If you find it difficult to keep your arms straight, you can make your elbow slightly bend and do it in this posture. The key is not to think about moving your elbows and shoulders, but you should only move the scapula.

　　3. The common problem of Y comes from the fact that the arm is too long and difficult to increase. We can change this movement a little and use dumbbells on the upper stool, but we may not be able to use heavy weights for the rest of our lives. This action!

　　4. But it doesn't matter. The focus of activation training is not on weight. Our goal is to optimize the recruitment of muscles and create inner-muscle links. After improving the dynamic control, we can start strength training for the lower part of the trapezoid.

Strength Advanced

After mastering activation training and dynamic control training, we can start strength training for the lower part of the trapezoid. But where do we start?

　　I used to not pay much attention to backhand and forezoid pull-ups. I know they are great compound movements, but I always regard them as latissimus dorsi (the internal rotator of the glenohumeral joint) training movements, rather than taking them into consideration.

　　In fact, if the backhand and forezoid pull-ups are correct, that is, under the positive apex point Pressing the scapula, they may be one of the best shoulder stable movements.

　　Unfortunately, this brings another problem. It is difficult to press the scapula down at the apex! What to do? Start from the high pull-down.

　　From the high pull-down to the full-process movement advancement

　　Using the right weight, do the full-process high pull-down. At the lowest point of the action, that is, when the horizontal bar is close to the clavicle, keep it for a while.

　　The trick is to press the scapula down as actively as possible to keep it in this position. You may feel that this movement is difficult at the beginning.

　　After finding the feeling, start doing the full-process movement and complete a certain number of times according to the training plan. Similarly, try to make the full-process movement and actively pressing the scapula down at the lowest point.

　　The next few weeks or months, you will gradually increase your strength until you can use it. At this time, you can practice backhand or forehand pull-ups.

　　From the backhand pull-ups up to the full-process advancement

　　The upward pull-up is very similar to the high-position pull-ups, starting from the basic equal-length contraction movement of the vertex.

　　Treat backhand pull-ups up, and actively press down the scapula at the vertex, that is, when the upper chest is close to the horizontal bar.

　　The goal is to do 3 sets, each set completes 20 seconds of static movements. 20 seconds of static movements are very effective, because many people can't take 20 seconds to do a bench press.

After mastering the isometric contraction movement, do the whole process. Similarly, you may not be able to do your own body weight, and you will not be able to fully press the scapula at the vertex.

　　At this time, You need to practice elastic band assisting backhand pull-ups.

　　The advantage of elastic band assisting backhand pull-ups is:

　　You don't need to pull up all your weight. The elastic band is a friendly resistance. It provides the largest auxiliary force at the lowest point (when the most inconvenient to force), and the smallest auxiliary force at the highest point (when the most inconvenient to force).

　　Compared with auxiliary pull-ups and parallel bar arm flexion and extension machines, the elastic band assists pull-ups with auxiliary pull-ups and parallel bar arm flexion and extension machines, the elastic band assists pull-ups with auxiliary pull-ups and parallel bar arm flexion and extension machines. The upward movement is closer to the standard pull-up

The advancement is very simple. Gradually use a lower elastic band until you don’t use the belt at all. When you can complete 3 sets of 5-6 weight movements and fully press down on the shoulder blades, you can remove the elastic band.

　　The next advancement is something everyone knows: start with the backhand pull-up, to the opposite pull-up, and finally the forehand pull-up.