< strong>Previous article(How to exercise the middle trapezius muscle) We introduced that the trapezius muscle is the most prominent muscle on the back, and it can be divided into three parts! Upper, middle and lower parts. The functions of each part will also be different!
Many people only see the upper part of the trapezius muscle and often ignore the middle and lower parts. This is a very bad situation!
Today I would like to introduce to you: How to exercise the lower trapezius muscles?
The main function of the lower part of the trapezius muscle: sinking and upward rotation of the scapula
Based on the function of the muscle, we recommend several actions for you!
1. Suprascapular rotation:
Suprascapular rotation is the main It is completed by the upper and lower parts of the trapezius, as well as the serratus anterior muscles. They will be involved in all overhead movements, such as: shoulder press, snatch, etc.
Recommended action: Y-shaped lift!
How?
You can lean over, plank, prone or standing!
Use an incline bench for support, lean over, hold a dumbbell with one straight arm, retract your shoulder blades, and then lift up!
Use the trapezius muscles and feel the scapula rotate upward until the arm and shoulder body form a Y shape! Stay for a second, then play back slowly!
2. Scapula depression: In all pull-down and pull-up movements, the lower part of the trapezius muscle will be fully involved!
Recommended action: Scapular Pull-Up
This can be said to be the starting position for pull-ups and pull-downs! Mainly the latissimus dorsi and lower trapezius muscles work together to lower the scapula!
It is a good "exercise in your ability to rotate and retract your scapulae. Performing this exercise regularly will develop better kinesthetic awareness of your scapula position, allowing you to better use your back muscles ( Forcing the muscles of the lower trapezius and latissimus dorsi) can keep your shoulder blades in place
How
The starting position is the same as the pull-up: grab the horizontal bar with both hands, hang on the horizontal bar, straighten the arms
Then naturally lift the shoulder blades, feel that the shoulders are about to touch the ears, and then activate the back muscles (back muscles) The latissimus, lower part of the trapezius) allows the scapula to rotate and sink. Use the movement of your shoulder blades to feel the sensation of your body being lifted upward.
Key reminders
1. Maintain tension: During exercise, keep the muscles of the latissimus dorsi and scapula tense, and do not relax the tension and hang naturally!
2. Keep your arms straight and let your shoulder blades move! Feel the tension in your lats!
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