Trapezoidal muscle exercise methods! Several common trapezoidal muscle exercise methods!

What do you think when you see the towering trapezoid? That's right! This person must be very strong and powerful. If you have both beautiful deltoid muscles, it will make your whole body look better

　　Many people will think, "How can I develop strong trapezoid muscles? What do I do? Can I do it?"

　　Of course, you can. Now I will tell you how to do it.

　　(1) Shrugging behind the back

　　Also called "Hani shrugging", because of the eighth class of O'O Mr. Limpiya Lee Hani is named after it.

　　Place the barbell behind you instead of in front of your thighs, which forces you to pull your shoulder blades backwards throughout the shrug, so you can exercise more of the middle trapezoid (although most of the pressure is still on the upper trapezoid). It will be better to do this on a Smith machine.

　　(2) Shrugging the upper slope

　　Sit on the upper slope, which faces upward, with the flat stool at a 60-degree angle to the ground or higher . Hold a dumbbell in each hand, with both arms perpendicular to the ground (similar to the initial posture of the upward diagonal dumbbell curl). Then shrugg. Compared with the shrug of the upper body perpendicular to the ground, this will cause a different angle to impact the trapezoid muscle.

(3) Prone shrug

This action is exactly the opposite of the upward diagonal shrug. Lie face down on the upper oblique flat bench or high flat bench, hold a barbell or two dumbbells in both hands, stretch your arms out, and perpendicular to the ground. Do not face the ears Shrugging, but lifting the weight by shrinking the scapula while keeping your arms straight. This can exercise the middle and upper back of the trapezoid muscles.

（4）Calm training machine Shrugging

　　Standing on the calf training machine, so that your shoulders are under the pad, and then shrugs, the same as the weight-bearing method. Since both arms do not need to resist resistance on the side, the elbows and wrist joints will not be under a slight pressure. This training can also lock each movement in the same way On the trajectory.

（）Shrugging peak contraction

　　Each time the shrug movement reaches the top position, keep it for 3 to 5 seconds, which can significantly increase the intensity of the shrug. Similar peak contraction is particularly effective for shrugs. Unlike many pushes, the contraction joint will not be locked during shrugs, and since both arms are perpendicular to the ground, the downward pull of gravity will reach the maximum.

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Related recommendations:

　　　Recommended movements of trapezoid muscles: Y-shaped lifting!

　　Recommended movements of trapezoid muscles: Barbell over-top shrug

　　Not just shrug: 2 movements of trapezoid muscles training

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