Trapezoid muscle - one of muscles of the shoulder girdle. She begins from the neck and goes down to shovels. There are several exercises, simple on the technique, for the trapezoid muscle.
Exercises for trapezes with dumbbells
The first general exercise in which the trapezoid muscle – raising of dumbbells in the parties participates. At the same time the body is inclined forward. Legs cost already width of shoulders and are slightly bent in knees. On the breath it is necessary to part dumbbells in the parties, having reached the extreme point – to make the exhalation. In final the points of the shovel have to be connected together, quite so you will be able to involve trapezoid muscles as much as possible. If to raise hands only to the horizontal line, some deltoid muscles will begin to work.
The previous exercise can be done also at vertical setting of the body. The back has to be the straight line, with dumbbells in the final point aren't too busy to the horizontal line and pass it. Choose optimum weight to execute at least 10 times in the set. And it is better – 15-25 times, this exercise can't be performed with critical scales. The main thing is to execute the movement correctly technically. There will be no sense if you don't have enough forces to hold on hands even to the horizontal line. For bigger efficiency it is also possible to be late for several seconds in the final point.
Exercises for trapezes with the post and on the exercise machine
Also it is possible to work trapezoid muscles and in exercise with the post. This exercise is called general, allowing to reach the athletic physical build. Except muscles of the shoulder girdle, it puts into operation also of muscles of the stomach, buttocks and forearms. Home position: put legs on width of shoulders, straighten the back. Hands hold the post signature stamp the upper grip a little more widely than shoulders, are freely lowered. On the breath pull the post along the body until it touches the chin. On the exhalation slowly return to the home position. One more good exercise for trapezes – the so-called shrugs which in practice are shrugs. Put legs on width of shoulders, you hold the signature stamp of the post slightly more widely than shoulders the upper grip. On the breath raise shoulders as it is possible above, hide in them the head. On the exhalation return to the initial position. This exercise perfectly studies the top part of the trapezoid muscle. It can be carried out also with dumbbells. For the following effective exercise it is required to sit down at the exercise machine because with dumbbells it won't manage to be executed. This exercise represents backward swings with exercise machine handles. Sit down facing the exercise machine for cultivation of hands in the parties and rest the breast against its back. On the breath take away elbows back, try to close as much as possible shovels in the final point. On the exhalation return to the home position.