Everyone should know that there is a part of the body called the trapezius muscle, right? Trapezius Like the deltoid muscles, they are divided into upper, middle and lower beams. These three parts are also relatively close to each other, so if you want to exercise a certain part separately, it is It’s more difficult, but if we want to exercise alone, we can also do concentrated training. So let’s learn how to exercise the middle and lower trapezius muscles together?

Upper bundle fibers

To do the upper fiber movement, you need to stand with your feet spread out, about the same width as your shoulders, and then lift the barbell with both hands and place the barbell at the front of the body. The hands should be placed on both sides of the thighs, and they should be placed on both sides of the thighs relatively gently, and do not put them down heavily. And the arms should be kept straight without bending. At the same time, the shoulders should also be pointed vertically upward. In other words, like the shrug in our daily life, when the shrug reaches the highest point, it can stay for about a second, and then slowly Put it down and then return to the original position.

Medium bundle fiber

The middle-beam fiber movement also requires you to separate your legs, and then stand with the same distance between your feet as the width of your shoulders. One leg can be extended forward, and the knee can be slightly bent at this time. However, in order to maintain balance, most of the body leans forward and keeps the back straight. The barbell should also be held with both hands and placed on the body. Both sides, and when bending the elbows toward the body, the elbows should move backwards, and return to their original position after the height exceeds the back.

Lower bundle fibers

The lower fiber movement requires the use of a resistance band, and it also needs to be the same as the above movement. Keep the distance between the two feet spread and the same width as the shoulders, and hold the hands tightly. Generally speaking, place your hands on your waist or in front of your thighs, with your palms facing your body. Keep your hands straight, and raise your arms toward your body. When your arms reach shoulder height, stay in the air for about three seconds, control your arms, and then slowly return to the original position.

The article refers toWe have listed the training methods for the upper and middle trapezius muscles, as well as the lower trapezius muscle, so if you want to exercise the middle and lower trapezius muscles, you can use the latter two methods.

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