oblique The quadratus muscle is the most eye-catching muscle on the back. It is shaped like a rhombus and is located on our upper back and shoulders like a beautiful shawl. A strong trapezius muscle will make you look particularly strong

From From the anatomy diagram: the trapezius muscle is located on the surface of the upper and middle back, and is divided into upper, middle and lower parts according to the direction of its muscle fibers.

The functions of each part are also somewhat different:

First of all:: All three bundles have the function of retracting the scapula

The upper part of the trapezius muscle is mainly responsible for lifting and rotating the scapula, as well as tilting the head back and side of the head. Flexion

The middle part of the trapezius muscle is mainly responsible for adduction of the scapula

The lower part of the trapezius muscle is mainly responsible for sinking and upward rotation of the scapula

The above is simple Introduction to the trapezius muscle. In order to train the trapezius muscle well, you should take care of the entire three bundles of the trapezius muscle, not just the small part above the shoulder.

And today I want to introduce to you a method that can be used at the same time. Actions to train the entire trapezius muscle: Sit down and shrug

The actions are as follows:

Unlike the traditional upright shrug, the slightly inclined shoulder angle allows your entire trapezius muscle to participate in the exercise

The following is the detailed action process:

1. Choose a training bench, place the barbell under the training bench, Then sit on the training bench, lean your torso slightly forward, grasp the barbell with both hands, keep your spine neutral and stable

2. Contract your trapezius muscles, lift your shoulder blades up and back, and feel your Keep your shoulders close to your ears while retracting your shoulder blades and tightening them. Stay for 2 seconds, perform peak contraction to squeeze the target muscles, and then slowly return to the starting position!

Action tips:

The angle of leaning forward should not be too large, it is recommended to be about 20 degrees

Keep your chest and head up, and always keep your head straight. Your torso is in a stable position, no bad hunched posture!

Relax your neck