Trapezius muscle training

To pump up the trapezoid, you need to understand the anatomical features of this muscle.

She has a small range of motion and is able to hold huge weights. That is, the trapezius muscle is very good loaded in statics.

And in this case, how to pump up the trapezoid? Work with large weights, tensing the muscle statically. Further in more detail about trapezius muscle training.

• How to pump up a trapeze
  • Trapezius muscle training technique
• Trapeze Exercise
  • Super trapezoid exercise combination muscle
  • Diet
  • Training and relaxation
  • Keeping fit

How to pump up a trapeze

Muscle growth and development is a rather complex physiological process. In order to qualitatively develop a particular muscle group it is necessary to take into account many nuances, for example: training methods, necessary exercises and their quality performance, diet and its quality, sleep, work, rest, as well as in the future maintain and maintain the acquired shape and tone of the muscles.

In this article I want to describe how to properly pump trapezius muscle, examining in detail each of the above nuances. Since the wrong approach to training this particular muscle can carry a lot of negative consequences (from lack of development to clavicle injuries and sprain or rupture articular shoulder bag). But if you do everything right and comply specific requirements then well-developed trapezius muscles will protect the cervical vertebrae and collarbone from injury and damage also maintain the normal functioning of all the muscles of the shoulder belt.

So let’s start with the main thing how to pump up the trapezoid.

Trapezius muscle training technique

The main thing in the selection of training methods is: accounting the physiological capabilities of your body and structural features body. There are a huge number of training methods for this muscle, but I would like to highlight four main:

1. Active voltage method. It provides for the study this muscle to a state of absolute fatigue, that is, exercise need to be done until you can no longer use given muscle at work. In this case, you must perform 2 exercises.

2. Interval Method Provides for active recovery of the the muscles. That is, during the exercise you must do the largest possible breaks between sets. Giving a trapezoid the muscle normally rest and calmly continue downloading. Wherein you need to perform two or three exercises, and in each of them do four or five approaches.
3. Also quite effective in terms of building strength and stamina is a method of weight gain. That is, each next approach you take more weight than the previous one. And so on maximum. Thus, you need to perform 2 exercises.
4. Another quite effective is the injection method. Then there is a maximum number of repetitions not maximum weight. On average, it is from 12 to 18 times.

I want to emphasize that weight, number of repetitions, and method trapezius muscle training needs to be selected for everyone individually. Experts recommend for people who want increase strength and endurance use the first and third method, and for the relief, form and aesthetics of the species – the second and fourth.

You need to pay attention to the fact that regardless of your choice You must clearly adhere to several requirements. This performance is not less than two and no more than three exercises per trapeze during training and using such a weight at which the muscle works as much as possible. Otherwise, the muscle simply will not develop normally due to inappropriate load.

Trapeze Exercise

The next important aspect is the exercises themselves. to be performed. Everything is pretty simple here. Selection also performed individually, however there are several basic exercises usually recommended for training the trapezoid the muscles.

1. Standing dumbbell pull. At the same time, dumbbells need to be held parallel to each other and maximize shoulders. Keep your back curved in the lumbar.
2. Dumbbell sitting pull. Perform on an inclined bench for bench press, which must be set at an angle of 75 degrees. Be sure to try keep your shoulders up for three to five seconds.
3. Circular revolutions with shoulders. Dumbbells need to be kept on the same level. and parallel to each other. Turns to perform backwards, i.e. in side of the back. Standing exercise recommended with a slight inclination of the back in front, and try to bring shoulders as close as possible.
4. Rod pull with a classic grip in front of you. Run in standing position, back bent without tilting, holding barbell in front by myself.
5. Rod pull behind. Here the trapezoid is activated not so active however the trapezoid exercise is very good with this exercise being worked out. Keep your shoulders as low as possible while holding the barbell. palms to the back and hold them in this position for a few seconds.
6. Rod traction with different grip. In this exercise, each approach, you need to change the grip of the neck, that is, for example, during the first approach with your left hand you need to fix the classic grip a right reverse, and vice versa during the second.
7. Information shoulders on the uneven bars. It should be noted that during this exercise requires as much smoothness as possible movements, that is, first you fix your straight arms in support of parallel bars, try to bend your back in the lumbar and thoracic region, and after that slowly raise your shoulders up (lowering the body down), and without jerking back to normal position (so that shoulders were on par with the collarbone). Also important is the moment of the connection of the shoulders, they need to be reduced behind the neck and not just lift to the neck.
8. Pulling shoulders. Performs just like classic pull-ups except when you don’t need to bend hands at elbows and reach chin to the crossbar, but simply when raising the shoulders up, fixing them in this position for two to five seconds.

I also want to note that trapezius muscle exercises need perform closer to the end of the workout after the rest of the group the muscles are already worked out.

Super trapezoid exercise combination muscle

Diet

An important role in the formation of the muscle corset is played by nutrition. It should be rational and balanced. You should consume mostly healthy foods that are optimal for body amount of proteins, fats and carbohydrates. Need a day eat no less calories than you burn. Required protein reserve, as it is extremely necessary for muscle growth therefore, it must be in sufficient quantity. That is, in the daytime diet should include at least two, and preferably three, high protein content (meat, fish, dairy food).

During active training, you need to eat from four to six once a day in large portions, that is, do not overeat but not stay hungry. And a prerequisite here is nutrition after training. After all, if after physical exertion you are not If you eat, then a certain food an imbalance in which a pronounced lack of enzymes appears, as a result of which normal muscle growth and development will not possible. And don’t forget about vitamins, seasonal fruits, vegetables, and t e. After all, for the body they are always necessary.

Recommended for better effect, quick recovery and muscle growth to create your own diet in which should include a protein diet. That is, eating should be for you for a period of active training in a systematic process.

Training and relaxation

To achieve the desired result, you need to distribute your time so that during the week training took place in same time, the body gets used to the big physical loads and begins to perceive them normally only if when they are systematic. Most optimal for muscle activity is considered an interval from twelve to eight hours of the day. Moreover, the training itself should last from 30 minutes to 1 hours and minutes.

The main form of relaxation is sleep. I wanted to turn to him Attention. Without a normal sleep regimen, you cannot give the body optimal load. Sleep should last from six to eight hours. During this period, you fully recover after a working day. And here, too, it is necessary to maintain a tendency to be systematic, that is, the sleep mode itself also needs to be developed. So as not to feel a certain dissonance, you need to get used to that you should go to bed at the same time almost every day. Also, in order to avoid injuries and overwork, I advise start every morning with a little exercise and warm-up (5 – 10 min.).

Keeping fit

Once you have achieved what you want, you need to seriously relate to its conservation. Speaking specifically about the trapezoid the muscle you will need to keep in shape every week do 1 – 2 exercises. Until the moment you feel fatigue.

In conclusion, I would like to say that in its structure the trapezius muscle is quite complex, and developing it is quite difficult, but with the right approach and desire, following the recommendations specified in this article you will see the result after the second weeks of study.

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