Tip 1: How to pump trapeze

difficult to overestimate the importance of such as the trapezius muscles.For its size, it is comparable to the abdominal muscles.This steam muscle located in the upper back.Trapeze is very difficult to give in bleeding due to the nature of its structure.It consists of three parts, and each of these parts has a function.Moreover, these functions are opposite to each other.To prime the trapeze, perform exercises at a time no longer than 6 weeks each.Only then you will succeed.
you need
  • - a special zone for the exercise of power;
  • - bars;
  • - Rod;
  • - dumbbells;
  • - Gymnastic bench with adjustable backrest lift.
Guide
1
Put on a belt for strength training.Barbell on a rack set at a level just above the knee.This will prevent you from shock to poyasnitsu.Vstante to post.Feet about shoulder width or slightly narrower.Hands direct grip on the bar slightly wider than shoulders.Straighten your back, pinch the blade, lift your chin up.Feel muscle tension shei.Snimite post to support and straighten.
Blades do not divorce.Lower shoulders and stretch the trapezius muscles weight rod.Then lift your shoulders as high as possible.You have to work the muscles of the shoulder girdle.The top point lock position for 2 seconds.Again lower plechi.Vypolnite exercise 6-8 times.Place a barbell on a support, up to this point do not relax your back.
2
Working with dumbbells allows you to pump a trapezoid with a maximum amplitude by increasing the mobility of the shoulder.This compensates for the lack of weight.Set the back of the seat at an angle of 30 degrees.Pick up the dumbbells and lie face down on the bench.Hands down to the floor.Tighten up the dumbbells, lifting her shoulders.Do not bring the blade.Dumbbells have to move in parallel.You must feel like shrinking the middle portion of the trapezoid.Perform the exercise 10-12 times.Do three sets.
3
Performing exercises on uneven bars allows you to pump the lower part of the trapezoid.As a result, the entire upper back worked out proportionately.Please focus on the parallel bars in the direct hands.Lower the body to the floor, with your elbows do not bend, only the movement in the shoulder joints.Keep your back straight, look ahead.Then, due to the efforts of trapezoids lift the body up as much as possible and secure the position of the two sekundy.Vypolnite three sets of 8 - 10 repetitions.
4
General requirements for the exercises on the trapeze : - do not hold your breath while lifting the projectile - inhale when lowering - exhale
- keep the shoulders deployed, do not apply them forward.
- do not lower your head.The chin is always raised, eyes straight ahead.
- keep your hands straight, hands in flexion at the elbow to the work included the biceps, and this limits the torque trapezoids.
- do not take too much weight, it reduces the amplitude of movements.The correct weight you can lift as many times as specified in the exercises, the last repetition should be performed at the limit.

Tip 2: How to quickly pump up the trapeze

to pump trapezoid muscle, you need to choose a special set of exercises.The main burden will be placed on training the muscles of the neck, the back and lats deltoid.
How quickly pump up the trapeze
you need
  • - dumbbells;
  • - Rod.
Guide
1
Remember development trapeze under heavy loads protects against injury and damage the cervical vertebrae and collarbone, determines the optimal functioning of the shoulder girdle.
2
order to quickly and effectively pump the muscle data, you must work through them in three dimensions, it is absolutely the opposite.The need to include training exercises to develop every part trapeze .
3
Do not forget about the correct and balanced diet.Remember that a good result can be achieved by combining active sessions in the gym and a special diet.
4
Consider a set of exercises for the development of the trapezius muscle.They are specially designed to get the most out of your workout.
5
When performing exercises for the upper trapezius muscles take the starting position.Stand up straight.Pick up a barbell.Lifting height must be determined just above the knee.So you reduce the load on the lower back.Arrange the legs slightly narrower than shoulder width.Grief rods clasp hands at a distance of about 1 meter from each other.Keep chin slightly raised.Blades keep in suspense, bringing them together.Back straightened.
6
Carefully remove the bar from the support.Under the weight of the projectile gradually stretch the trapeze, his shoulders slumping.After this effort the shoulder girdle lift them up as much as possible.Fix in this position for 7-10 seconds.Slowly return to the starting position.Do exercise 8-10 times.
7
Do exercise with dumbbells.So you bleed the upper part of the trapezoid with optimum amplitude by increasing the mobility of the shoulder girdle.Technique of the exercise is the same as the pole.The only difference - do not turn into a dumbbell and avoid the attention of the shoulders.Keep hands parallel to each other.
Sources:
  • trapezoid on the bar

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