The latissimus dorsi, which in shape resembles a trapezoid, is called the trapezius muscle. Professional athletes sometimes call it just a trapeze. Each major flat muscle of the back individually has the shape of a triangle. Its base runs along the entire spine, that is, it is located in the upper back, as well as the back of the head.
The trapezius muscle, as is known from the course of anatomy, is divided into three segments. Each of the segments has its own purpose. The upper muscle lifts the shoulder girdle and shoulder blades. The middle muscle moves the shoulder blades to the spinal column, and the lower has the function of lowering the shoulder blades down.
The trapezius muscle originates at the superior occipital tubercle, the dugout line and ligament, as well as the supraspinal ligament of the thoracic vertebrae. This muscle is tightly attached to the shoulder process and the lateral part of the clavicle, as well as the spine of the scapula.
If you regularly exercise, especially bodybuilding, then, first of all, you will perform exercises for the trapezius muscles. All such exercises are combined into whole complexes.
Since the trapezius muscle consists of three segments, it is logical to assume that the muscle fibers will be located in different directions, and therefore with respect to them it is worth using different power traction.
It is best to develop an individual set of exercises that will help you properly pump up the trapezius muscle.
There are some general recommendations on how to pump up the trapezius muscle. The golden rule is: do not forget to work it out in all three directions. Of course, there is no unique and uniform way for everyone to pump up the trapezoid. However, in the complex that you choose, there should be at least a couple of exercises for each segment of the trapeze.
Since the upper part is powerful in itself, for its development it is necessary to use a solid weight.
Three segments of the trapezius muscle are duplicated by the rhomboid, deltoid and some other muscles. They act as some assistants in the exercise, as they unload the trapezoid to some extent. Thus, only the upper segment of the trapezius muscle, which is located along the neck, remains isolated.
When a muscle contracts, it becomes shorter, so the shoulder girdle rises, however, due to this, the shoulders do not move forward or backward.
Therefore, doing rotation with the shoulders when doing exercises is not recommended.
When you do exercises to pump up the trapezoid, you do not need to hold your breath, you should not forget to keep your head straight and in no case lower it forward.
The shoulders should be deployed, and deployed in a vertical position, you do not need to feed them forward.
It is not recommended to bend the arms at the elbows, as you will thereby reduce the load that the trapezius muscle should receive and increase the load of the biceps.
An important condition is the choice of the right weight: if it turns out to be too large, then you cannot work out the muscles in the required amplitude.
Very often perform a set of exercises with dumbbells. For example, you can lift them to the chin, while keeping the dumbbells on straightened arms along the body. As a rule, the distance between the dumbbells should not be more than 25 centimeters.
Dumbbells are pulled vertically so as to reach the chin. When you lift the dumbbells up, make sure that your elbows are wide apart and pointing up. Lower dumbbells is slow, not in a hurry. Try not to spread your arms with dumbbells too far - keep them along the body. This exercise is aimed not only at pumping up the trapezius muscle, but also at developing the deltoid muscle group.
In any case, no matter what exercises you do, they will be useful to maintain your tone, good mood and help increase muscle mass.