How to train the oblique muscle oblique muscle lower middle bundle exercise method

The trapezius muscle is a muscle that many people overlook, but it is necessary to strengthen it, both visually and functionally, because having a strong trapezius muscle not only gives you visual appeal, but also gives stability to your head, neck and shoulders, whether it is the daily movement of tilting your head back or preventing your shoulders from sagging when carrying heavy objects, all involve the operation of the trapezius muscle. How to strengthen the trapezius muscle? Just use the following four training movements with equipment to strengthen the upper and lower trapezius muscles.

Upper movements - dumbbell and barbell shrugs

Using dumbbells and barbells to do shrugs is a classic movement to train the obliques. The traditional standing position mainly exercises the upper trapezius muscle, but if you use prone or supine position, you can give a different stimulation to the trapezius muscle, which can also be effective for the middle trapezius muscle. In addition, the barbell to do this action is divided into the front barbell shrug and behind the barbell shrug, the key to training is not in the front and back but in the grip distance. The narrow grip allows the muscles to gain greater extension, but the degree of contraction is reduced. Conversely, a wide grip allows for greater contraction but less extension, while a wide grip also trains the muscle fibers on the last side of the upper trapezius.

Upper and middle movements - horizontal shrugs

If you want to train the lower and rhomboid muscles, you can use the incline board as a piece of equipment together with dumbbells, barbells or abdominal plates. 1. First, adjust the incline board to 30-45 degrees lying on a training bench, the more vertical the angle is the more the upper oblique muscles are involved. 2. Hands grip the equipment you want to train, arms fixed natural straight and then start the back muscles to do shrugging action. 3. Along with the scapulae inward at the top hold the action squeeze for about 1 second, then slowly sink the shoulders back to the starting position.

Middle action - seated rowing

This movement is mainly to train the middle trapezius, rhomboids and lower back muscles. The main point of the operation will be to adjust the weight of the active muscle control range, do not pursue the weight to cause the body to lean forward or backward, to borrow the way to complete the action easy to cause back injury. 1. In the implementation of this training action, sitting on the training board hands relaxed natural straight grip handle, shoulder blades down to let the back muscles to maintain tension. 2. Then use the back muscle contraction to drive the scapulae to sit back shoulder action, elbows follow the trend to pull the handle close to the chest, and in the compression top short stay about 1 second, and then use the strength of the latissimus dorsi muscle slowly restore. Because this action will drive to the back muscles and rhomboids, so we usually arrange the training action of the middle trapezius muscle to operate together when training the back.

Lower movement - Y-Up

Because the main function of the lower trapezius muscle is to sink and rotate the scapulae, so we can use the Y-up to train the lower trapezius muscles, this action is usually used upward 45 degrees prone. First, hands thumbs facing up, and then raise the arms towards the lower side up. The magnitude of this lift does not need to be too large, mainly to feel the upper and lower trapezius muscle parts to control the feeling of scapular rotation down. Here we should pay special attention to tighten the scapulae before lifting the arms, that is, let the shoulders lift up and fixed before lifting the arms, training the contraction of the lower trapezius muscle. (You can also do it with dumbbells in both hands!)