What to do if your trapezius muscles are too big? Recommend four methods to reduce them easily

　　The trapezius muscles are also good for shaping the body, exercise Regardless of your body, it needs to be in the best possible condition, not too little, not too big! So trapezius muscle What should I do? How to eliminate trapezius muscle? Let’s follow the editor to learn more about it! I believe it will be helpful to you!

　　What to do if the trapezius muscle is large

　　1. Try to do as little exercise as possible in which the trapezius muscles are involved, such as dumbbell presses and barbell presses behind the neck.

　　2. When doing barbell or dumbbell presses, be careful not to exert force on the trapezius muscles and press your shoulders as much as possible.

　　3. When doing dumbbell lateral raises, the elbow joints and wrist joints should not be too straight, but should be bent moderately, which will help the deltoid muscles to exert the main force and the trapezius muscles to exert less force.

　　4. Do more middle deltoid training.

　　Professional coaches tell us: It is best not for general fitness people to practice the trapezius muscle, because the scalene muscle will be exercised during the exercise. The scalene muscle is one of the four muscles in the human body that cannot be exercised, because practicing the scalene muscle may cause oppression. nerve。

　　How to eliminate trapezius muscle

　　Look at the orientation of the trapezius muscle fibers and the bones they connect to. When practicing relevant movements, try to lock the connection point of the trapezius muscle on the skeleton and minimize the movement of the connection point close to avoid over-development of the trapezius muscle. When doing shoulder exercises, let your shoulders sink and be as fixed as possible, only raise your arms, and try not to involve the trapezius muscles. Overdevelopment of the trapezius muscles is also related to shrugging the shoulders when pressing the chest. When pressing the chest, try to sink the shoulders toward the feet, so as to minimize the involvement of the trapezius muscles. It is estimated that after 2 months of this, the trapezius muscles will become smaller.

　　How to train trapezius muscles

　　1. Barbell shrug

　　Starting position: Hold the barbell in front of you with both hands, with your hands slightly wider than shoulder-width apart, and your feet shoulder-width apart. Keep your body straight and lower your shoulders as much as possible. Gently hold the barbell with both hands and relax and hang naturally.

　　Action essentials: Try your best to hunch your shoulders upward (the higher the better), stay at the highest point for one second, and then slowly lower it back to the starting position. When shrugging, the shoulders can also be drawn in a circle from front to back, and then dropped.

　　2. Barbell shrug (behind)

　　Starting position: Start by placing the barbell on a barbell rack or bench, and then lift the barbell from the bench. Hold the barbell behind your back with both hands, palms facing back.

　　Action essentials: Hunch your shoulders upward (the higher, the better). Hold at the top for one second. Then control the barbell to drop slowly (the lower the better).

　　3. Tensioner shrug

　　Starting position: Hold the tensioner in your hands with your palms facing back. Arms should be shoulder width or slightly wider. Keep your body straight. Stand close to the tensioner.

　　Action essentials: Hunch your shoulders upwards (the higher the better), then slowly lower back to the starting position, and repeat the action. (Reference website: Gods and Goddess Bar)