Lat muscles, which by its shape resembles a trapezoid, is called the trapezius muscle.Professional athletes sometimes called a trapezoid.Each large flat dorsi alone has the shape of a triangle.Its base extends along the spine, that is located in the upper part of the back and neck.
trapezius muscle, as we know from the course of anatomy, is divided into three segments.Each segment has its purpose.Upper arm lifting exercises of the shoulder girdle and the shoulder blades.Average muscle moves the scapula to the vertebral column, and the bottom has a function to lower the blades down.
trapezius muscle originates at the upper occipital protuberance, nuchal line and ligaments, as well as nadostistoy ligament thoracic vertebrae.This muscle is firmly attached to the shoulder of the process and the lateral clavicle and spine of the scapula.
If you exercise regularly, especially bodybuilding, then, first of all, you do the exercises for the trapezius muscles.All these exercises are combined into a whole complexes.
Since trapezius muscle consists of three segments, it is logical to assume that the muscle fibers are arranged in different directions, and therefore in relation to them is to use different power and traction.
best to develop an individual set of exercises that will help you how to pump up the trapezius muscle.
There are some general guidelines about how to pump up the trapezius muscle.The golden rule is: do not forget to study it in all three directions.Of course, a unique and uniform way for all pumping trapeze not.However, in the complex that you choose must be at least a pair of exercises for each segment of the trapezoid.
Since the top of the powerful on its own, then it is necessary to study use a solid weight.
three segments trapezius muscle duplicated rhomboid, deltoid and some other muscles.They act by some assistants during exercise, as to some extent relieve the load from the trapeze.Thus, there is only an isolated segment of the upper trapezius muscle, which is located along the neck.
When a muscle contracts, it gets shorter, so the shoulder belt is raised, however, by the shoulders do not move forward or backward.
why do shoulder rotation during exercise is not recommended.
When you do exercises to pump up the trapeze, you do not need to hold your breath, you should not forget to keep your head up, and in any case not lower it forward.
shoulders should be deployed, and deployed in a vertical position, to give them forward is not necessary.
elbows bend is not recommended, because you will thus reduce the burden that should receive trapezius muscle, and increase the burden of the biceps.
important condition is the selection of the desired weight, if it is too large, the muscles in the necessary amplitude, you will not be able to work.
very often and perform a set of exercises with dumbbells.For example, you can pick them up to the chin, and the need to keep the dumbbells on straightened arms along the body.Typically, the distance between the weights must not be greater than 25 centimeters.
Dumbbell pull vertically so as to reach the chin.When you lift the dumbbells up, note that your elbows are far apart and directed upwards.Lower the dumbbell is slowly, slowly.Try not to raise hands with dumbbells too far - keep them along the body.This exercise is designed not only to inflate the trapezius muscle, but also for the development of the deltoid muscle groups.
In any case, no matter what exercise you do, they will be useful for keeping your tone, good mood and will help to increase muscle mass.
