Beginners in sports, as a rule, are not at all interested in how to pump up a trapeze. After all, this will not help them catch up with the bulk. Yes, and experienced athletes are in no hurry to work out this muscle group, since for many such a process seems complicated or just boring. But at the same time, people forget that it is thanks to the trapezoids that they can get the visual effect of "enormity."
Anatomy
Beginning athletes need to know how to pump up the trapezium - a muscle located in the upper back. It borders on the latissimus, humeral and cervical muscles. To ensure a normal shoulder girdle, it will be necessary to develop all of them. In addition, with the help of exercises aimed at working out the trapezius muscles, various injuries of the clavicle, as well as the cervical vertebrae can be prevented in case of heavy loads.
Answering the question of how to pump up the trapeze at home, it is worth saying that it is best to work it out in three opposite directions:
- Top part. This area is responsible for raising the shoulder girdle, as well as the scapula. It is being worked out with the help of scrubs with weights (barbell or dumbbell).
- Middle part. The strength of the reduction of the shoulder blades to the spine depends on this area. It sways with traction movements performed in an inclination with free weights or pull-ups with a wide grip.
- Bottom part. The third area is only responsible for lowering the shoulder girdle and scapula. It can be worked out by lifting the load above the hull.
Dumbbell Exercises
Oddly enough, but pumping a trapeze with dumbbells at home is quite possible. It is this projectile that will help to purposefully work out the necessary muscles, providing them with a sufficient load.
People who are interested in how to pump trapeze with dumbbells think that it will be very difficult to do this. In fact, there is nothing particularly complicated here. Leads are shrugs that can be performed in different ways. Together with it, it is recommended to perform draft in an inclination and a press of dumbbells. All of these exercises are effective for both men and girls. They can be safely performed at home, but the most important thing is to monitor your breathing, breathing in for relaxation and exhaling with tension.
Shrags
When people ask how to pump up a trapezoid, they always get a response from experts: “shrags”. In this case, dumbbells have a huge advantage over the barbell, because here the amplitude of movement is greater and the development of muscles will be much more effective. This exercise is performed as follows:
- Place your feet shoulder width apart.
- Pick up the dumbbells and place them in front. In this case, the elbows should not bend.
- Keeping your back straight, feed your chest forward and shoulders back.
- On inhalation, raise the shoulders as high as possible, keeping a couple of seconds at the top point.
- Slowly return to the starting position on the exhale.
In total, 4 approaches are required, each of which should have 15 repetitions. The weight of the dumbbells must be selected so that the load feels good, but there was no desire to stop due to the heavy weight.
Inclined draft
Such an exercise is also one of the common answers to the question of how to pump up a trapezium at home. The technique of its implementation is not too complicated, but it must be observed exactly so that the load goes to the desired muscle group. The draft of dumbbells in an incline is done like this:
- Spread your feet shoulder width apart and relax your knees.
- Tilt the body forward, as far as possible with a straight back, while maintaining a natural deflection in the lower back.
- Hands with dumbbells lower clearly down.
- Bend your arms as you exhale, bringing the shoulder blades, moving your elbows to the sides, so that the hands are at chest level.
- On inspiration, return to the starting position.
The draft of dumbbells in the slope can be done in 2-3 approaches. The number of repetitions in them should vary between 15-20 times.
Dumbbell bench press
Having figured out how to pump up the trapezium at home with ordinary exercises, it is worth considering the dumbbell bench press, which acts as an addition to the workout. To do it, you will not need anything but the main projectile - dumbbells. And you should do it like this:
- Stand straight with feet shoulder-width apart.
- Pick up the shells and lift them up at a right angle so that the elbows are at chest level, and the hands are on both sides of the head.
- As you exhale, stretch your arms, lifting the dumbbells up.
- On inspiration, return to starting position.
This bench press is recommended in 3 sets. It is better for beginners to do 8-10 repetitions, but gradually their number needs to be increased.
How to use the barbell
Some beginners want to learn as much about back muscles as possible. Therefore, experts are asked how to pump up the trapezoid. Experienced athletes strongly recommend using not only dumbbells, but also a barbell to achieve good results. Fortunately, such a projectile can easily be purchased at any sports store or even created independently. Therefore, there is no need to go to the gym because of him.
Barbell exercises are considered lighter with respect to dumbbells. When they are executed, much less energy is spent to balance each arm, since they are forced to work together.
Chin pull
The well-known barbell exercise is also a popular answer to the question of how to quickly pump up the trapezoid. Performing it the first time can be quite difficult, but everyone is worth trying.
First of all, you need to take the shell with the upper grip so that the hands are located at a width a little narrower than the width of the shoulders, and stand straight. The back should be flat, the lower back should be slightly bent. In the initial position, the bar should touch the hips. On inspiration, it is required to strain the muscles of the back and, spreading elbows in different directions, raise the projectile to the chin. The movement in this case should be carried out only by the elbows, but in no case by the shoulders and forearms. All this should be done at a smooth pace. It is better to make 2-3 approaches, and 15 repetitions in them.
Shrugs behind
Such an exercise is quite similar to dumbbell scars, but it is a bit more difficult to perform. It will be especially difficult for people who have never before practiced with a barbell.
Having stood up straight and spread your legs shoulder-width apart, you need to bend your knees slightly and take the projectile from behind with a grip on top. If you can’t do it yourself, you can ask another person for help. The distance between the hands should be slightly larger than the width of the shoulders. Having straightened up and taking your shoulders back, you can begin to perform scars behind your back. To do this, on inhalation, you should raise your shoulders as high as possible, and on the exhale, return to the original position. When lifting, the hands should not bend at the elbows and generally strain, since only the shoulders should work. If you use your legs, back or chest, you won’t be able to get the expected result. In total, you need to do 3 sets of 12 times.
Bars Exercise
Especially for those people who have a simulator in the house with bars or a sports field nearby, invented reverse shrugs on the well-known projectile. Beginners who still do not know how to push up on it should not be upset, because the essence of the exercise is different.
The first step is to grab the bars with both hands and climb up. Without bending your arms, you need to rise as high as possible, using only the lower part of the trapezius muscles. At the top point, you need to linger for 15 seconds, after which relax and rest the same period of time. In total, it is worth doing 10 repetitions in 2 sets.
How to pump a trapeze on a horizontal bar
Bars, unfortunately, are not always easy to find. If there really aren’t anywhere nearby, then you should not dwell only on ordinary exercises with dumbbells and a barbell. You can work out the trapeze perfectly with the help of a horizontal bar, which certainly is in every yard. In addition, residents of private houses can build it themselves.
Wide grip pull-ups on the horizontal bar, which make up a full-fledged workout, are divided into two varieties that give an amazing result. The essence of the main movements in them is that the arms are spread wider than the shoulders and the body rises up due to the muscles of the back and shoulders.
The only difference in the types of pull-ups is the location of the end point. In the first version, it is necessary to touch the crossbar with the chest, in the second - the back of the head.
The starting position for both exercises is hanging on straight arms, legs crossed and bent at the knees. It is very difficult to sway the body from this position or push off the floor with your feet, which helps to obtain a more effective result and simplify the main task.
When lifting, it is necessary to relax the biceps as much as possible, and the trapezius muscles, on the contrary, strain as much as possible. The exercise will be performed correctly only if the chest touches the crossbar when the elbows are placed perpendicular to the ground.
Exercises are recommended to be performed during one training, alternating approaches. Each of them should be done in 3 sets of 10-12 times.
Push ups
When people don’t have a particularly strong desire to go out and look for suitable fitness equipment or buy a home sports facility, they become actively interested in how to pump up the trapeze with push-ups. Their effectiveness, of course, will make you wait a bit, but still the athlete will definitely like the finished result.
To work out the trapezius muscles of the arm in push-ups, it is required to set not as wide as the shoulders, but as narrow as possible. The first step is to lie on the floor with outstretched arms, without touching each other with your thumbs. In this case, the feet should be together, and the back - straight. On inspiration, you need to slowly lower without jerking down, pressing your elbows to the body, and on exhaling, return to its original position. The most important thing in this type of push-ups is to do everything smoothly to improve efficiency.
Beginners, of course, will have difficulty in performing the exercise, since here you have to strain the whole body. Therefore, they are allowed to do no more than two approaches of 8-10 repetitions. When such a program does not feel strong tension in the muscles, the number of approaches should be increased to 3.
Recommendations
Knowing how to pump up a trapeze, do not immediately start training. In order not to get injured, but quickly achieve a good result, you should listen to the recommendations of specialists.
Before training, you must definitely do a warm-up. It will help reduce the risk of injury to the muscle under development. After the training, it is better to perform a light stretch, which will make it possible to get rid of stiffness and restore ease of movement.
In order to obtain greater efficiency, it is recommended to train the trapeze immediately after working with the shoulders. Thanks to this, the necessary muscles will work more, and therefore, the result will be much better. At the same time, during the training it is worth doing more than two exercises, each of which will have exactly 5 approaches.