Trapezoidal lower part training: reverse shrug on the stool

Trapezoidal muscle is the brightest muscle on the back, which can be divided into three parts! The upper, middle and lower parts. The functions of each part will be different!

　　Many people can only see the upper part of the trapezoidal muscle. After doing too much shrugging training, they often ignore the middle and lower parts. This is a very bad situation!

　　Due to problems with the thoracic vertebra (hunchback round shoulder), or the upper part of the trapezoidal muscle is overactive, the lower part of the trapezoidal muscle is usually in a state of elongation and weakness. This will lead to instability of the scapula.

　　At first glance, Stability seems nothing great; but when we think of heavy bench presses, the situation is different. We know that bench presses need to keep the scapula stable to the greatest 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.

　　Which good lower trapezoid muscle strength can help better stabilize the scapula, adjust the shoulder posture, and make you more secure during exercise!

　　Today I will give Everyone recommends very simple and effective movements to exercise the lower part of our trapezoid:

　　A brief introduction to the main functions of the lower part of the trapezoid: sinking, scapula upward rotation

　　Using the function of sinking the trapezoid, we can use a stool to perform (reverse shrug) scapula to exercise it

　　Movement demonstration

　　1. As shown in the figure: The starting position is the same as the flexion and extension of the upper arm of the stool! Stick to the edge of the stool with both hands, and naturally put your legs on the ground or another stool. Keep your body stable and straighten your upper body!

　　2. Then sink your shoulder blades and feel that your shoulders are about to touch your ears

　　3. Start pressing your shoulders down and lifting your shoulder blades up. Use the movement of your shoulder blades to feel the feeling of your body's upward belt. Return to the starting position

　　This movement can "exercise your ability to retract your shoulder blades". Regular practice will develop a better kinesthetic awareness of the position of your shoulder blades and strengthen your weak lower trapezoidal muscles

　　　Pay attention to keeping your arms straight at all times. This is just a scapula movement!