Swing shoulders a trapezoid. The best exercises for the development of trapezoid muscles

Top - adjoins the neck, responsible for the lift of the shoulders up.
The average - between the blades, participates in the rise of the blades.
Lower - at the bottom of the blades, is responsible for lowering the blades in the lower phase of the movement.

The main functions of the trapezium: the movement of the shoulders in the vertical and horizontal plane, the tilt of the head back, as well as the rise of the blades up.

Holding a trapezium in a tone need to any athlete. This will increase your power result in the basic exercises, reduce the load on the shoulder joints and ligaments, reduce the curvature of the spine in cervical department And minimizes the risk of damage and injuries of the entire shoulder belt.

Schrags are rightfully considered to be the best exercise for the development of the trapezium, but many athletes make them wrong. It is impossible to include biceps and forearms. Credit with this very well helped with brush straps. The elbows should be almost completely straightened throughout the approach, then the load will go to the target for a trapezium.
Do not use too large working weight. Training trapezoid muscles, much more important to work in a full amplitude and feel the maximum cutting of muscles at the top point, lingering in it for 1-2 seconds.
Do not press the chin to chest when performing shragov. This increases the compression of the cervical spine and can lead to injury.
The trapezium loves pamping. To "score" these muscles with blood, use superstas, combining the Schrags of any variation with traction movements, which will include shoulders and shoulders, for example, with a chin narrow grove. Another option to increase the intensity is at the end of each approach, perform drops: reduce the working weight and without rest do another approach or two with a lighter weight.
Trapezium - relatively small muscle groupShe is enough to train once a week. Optimally combine it with back training or shoulders. So that the entire shoulder belt looks massively, do not forget to pay enough attention to your delices and the muscles of the neck. If you have noticed that the trapezoids began to overtake in the development of shoulders, which visually makes a figure less wide in the shoulder belt, simply stop performing separate exercises on this muscular group.
Traperation training should be short, but intense. As a rule, one or two exercises are enough to study this muscular group. Alternate different movements on each workout and perform them in a different order, then you will quickly achieve progress.
Follow the posture. Often, the stuff in the field of the cervical and thoracic spine does not allow to fully train a trapezium. The athlete simply cannot perform the desired movement in the full amplitude and feel the contraction of the muscles.
Train moderately. Overtraining trapezoid muscles will lead to a deterioration of blood circulation in the muscles of the neck and the entire cervical spine. This is fraught with an increase in intracranial pressure, headaches and dizziness.
Schrah performance does not imply rotate shoulder joints At the top point. For some reason, many novice athletes sin it. When using a large working weight, this rotation turns into one of the most destructive movements for the rotator cuff of your shoulder. The correct trajectory of movement implies raising and lowering weight in the same plane, there should be no extraneous movements.

Top Exercises for Trapation Studies

Now let's look at the exercises that will help you achieve the maximum result in the elaboration of trapezoid muscles.

Shragi with barbell

- This is the main exercise on the mass of the trapezium. It works mainly here. top partSince when climbing the rod is located in front of you. The movement must be amplitude, as if at the top point you try to reach your ears at the top point. In this movement you can work with a fairly large weight, so you can better feel the stretching of the muscles at the bottom point. If necessary, use brush straps and athletic belt.

Use middle grip On the width of the shoulders, so as not to include shoulders. When lifting, hold the bar as close as possible to the case and minimize the chickening - this method will not lead to anything other than increasing the traumatic safety of the movement. Alternative option - Schrags in Small.

- This is an exercise on the top of the trapezium. Here it is recommended to use weight smaller, but do more repetitionsSo you will achieve intensive pamping (muscle blood flow).

Since in this exercise, the brush is turned parallel to each other, the work is actively involved in the work. Therefore, concentrate on keeping hands straight and not bend elbows. Then you will lift the dumbbells with a strengthening of the trapezoids, and not hands. You can also use straps.

To turn shrages with dumbbells in the exercise on the middle and lower part of the trapezion, sit on the bench and lean a little ahead:

This will change the load vector, and you will stronger to reduce the blades at the top point. Due to this, most of the load will go into the middle and lower part of the trapezoid muscles.

Shragi in the simulator

For this exercise, you will need a lower unit and a wide handle. Holding back straight, pull the shoulders up and a little back. Biomechanics movement differs from movements in classic shragas with a barbell. Due to the leads of the shoulders back, you are more loading the middle part of the trapezoids and rear bundles deltaid muscles. Because of this, the top of the back will look more massive and the bug. In addition, the device block simulator It predetermines the stronger stretching of the muscles at the bottom point, which only increases the efficiency of this exercise.

Shragi with a barbell behind his back

This is a great exercise on the middle and lower trapez. It is not quite suitable for newbies, as it requires a developed muscle frame and good stretching of the shoulder joints.

For convenience, this exercise is recommended to perform at Smith simulator. At the bottom point, relax all the muscles of the shoulder belt to lower the bar as low as possible. But do not forget to keep at the same time lumbar department The spine is perfectly smooth. The closer to the back you will drive a bar when lifting, the stronger the trapezoids will work. A more remote position will be stronger to load the rear delta.

Traction rod to chin narrow grip

- this is basic exercisein which both trapezoids and shoulders work. In this exercise, it is important to take enough narrowly and keep the elbow above the level of the brush, then you can work in a complete amplitude and load the entire area of \u200b\u200btrapezoidal muscles. The wider you take, the more the load goes to the Middle Delta.

Alternative exercises: thrust in set to the chin with a narrow grip, thrust two dumbbells to the chin with a narrow grip, garbies to the chin.

Deadlift

Exercise Review would be incomplete without mention

Also, the trapezium carries part of the load when performing any horizontal cray on the thickness of the back: or, the lower block and others, as well as when using a narrow grip in vertical traction (tightening, pull top bloc etc.). Indirectly, the load falls on the trapeze and during many exercises for deltoid muscles, for example, maugh with dumbbells standing, sitting or in a slope, wide grop, handwhacking in the simulator to the rear delta and others.

Trapezoid Muscle Training Program

There is no fundamental difference between trapezium training during periods muscular mass And drying. All exercises (except for traction) are relatively insulated, and they can be used at any stage of the training.

Training a trapezium B. gym - The lesson is quite infertility. Choose a pair of exercises that work best on you and consistently improve your result using various methods of load progression. As a reference, follow the following scheme:

In order to fruitfully train the trapezoids at home, a minimal set of inventory: rods or dumbbells. Approximate option homework training The trapezium looks like this:

Many athletes also train trapezings on horizons and bars, performing imitation of shrugs in Wiste. These movements are more static, the amplitude is strictly limited, and it will not be easy to feel the isolated work of the trapezoids in them. However, you can try to replace the power training if you do not have the opportunity to deal with burdens.

Good day of day, dear readers! If you are an avid visitor to the gym, then a powerful back is probably one of your goals. Or they say in the commoner - "Spin Sho Equator"!

But today we will talk not about it, more precisely, not about all its muscular array. After all, as a good house should end with a beautiful and strong roof, and our spin is obliged to end with powerful trapezes. And in order to achieve the expressiveness of this muscular group, you need to know the exercises on the trapeze, which pump it best. I'll tell you about this today!

Let's start with the basics, since without them we are doomed to failure in the training. What do we know about the trapezes? First of all, the fact that this muscle was obtained due to a form resembling a geometric shape - a trapezium. It consists of two muscles located on both sides of the spine. Separately each muscle has a triangle shape. One side is fastened to the spinner of vertebrae and occipital bone processes, the other to the acromion and the lower axis of the blade.

The muscle can be divided into the lower (Lower Trapezius), the middle (Middle Trapezius) and the upper part (Upper Trapezius). Each of which performs a specific function, but at the same time they have both general functions, for example, mixing the blades. But let's go in order.

The bottom of the trapezium lowers the blades, that is, it turns on to work at the press and. Also, its function, like the other parts of the trapezium, is the reduction of the blades.

The middle of the trapezoidal is responsible primarily for the reduction of the blades to the spine. In addition to this, it is a synergist (assistant) when breeding hands back.

Top of the trapezium In addition to the information of the blades, it is responsible for their lifting up and raises the entire shoulder belt. Now armed with brief knowledge of the anatomy can be processed directly to the pumping trapezium!

Exercises for trapezoid muscles

Of course, it is better to train a trapezium in the gym, since this muscular group loves large weights. But this does not mean that it will not work out to give them a "swelling" at home!

Exercises for the house

Boat. Exercise affects trapezoids with an emphasis on the middle and lower part. Accent load can be changed by changing the position of the hands. The technique of execution is illustrated in the photo.

When the hand is directed in front of them, the load is mostly the average and the upper part. When the hands are directed perpendicular to the body, the middle of the trapezium is most involved. If your hands take back, the emphasis will go to the bottom. When performing the exercise, reduce the blades. Make 3-4 sets of 10-12 repetitions

Push-ups with a raised pelvis. Effective exercise for the lower part of the trapezium. Make sure that the back is smooth during the movement. The legs can be slightly bend in the knees. Hands should work as with ordinary pushups. Perform 3-4 sets of 10-12 repetitions.

For fruitful home training, it would be nice to deal with a pair of dumbbells or girus. They will make a significant contribution to the development of your trapezium. But there is a way out how to solve the problem without significant costs - train with the expander!

Schrags with an expander. Movement as it is impossible to better act on the top of the trapezoids. To begin with, stand up in the original position as in the picture.

Then pull the brachial belt up, you should strive to pull the shoulders as close as possible to the ears. When performing the exercise, keep the back smoothly, do not tilt the head down. Also avoid rotation shoulders, as some "masters" do in the hall. Perform 3-4 sets of 10-15 repetitions.

Hand breeding back with an expander. Exercise involves a trapezoid with an emphasis on the middle. Be sure to reduce the blade when performing movement. Make 3-4 sets of 12-15 repetitions.

Lives standing with an expander. The main load is on the shoulders. But as I said, the trapezoids grow in a complex with other muscles. In this case, its portion of the load will receive the bottom trapezoids. Perform 3-4 sets of 10-12 repetitions.

Exercises for the gym

For pumping truly powerful trapezoid muscles, go straight into the hall. Remember, I said that this muscle loves the database? Here! And what could be the base without a rod or a pair of passionist dumbbells!

Shragi with a barbell. It is important to comply with the right technique. Keep your back smoothly, do not lean your head forward. Do not be lazy to install a bar on the racks at the required height. In order not to bend over her before each approach. Use creek straps. Since the hands have a property to get tired faster than a trapezium. In addition, when used big weight Without straps it will be difficult to keep the bar. Perform 3-4 sets of 10-12 repetitions.

Shragi with dumbbells. In contrast to the bar, dumbbells allow you to increase the amplitude of the movement. Perform 3-4 sets of 10-12 repetitions.

Schrags on inclined bench. Unlike classic shrag, your body is under the tilt and the load shifts on the middle of the trapezoidal muscles. Perform the lift of the dumbbells due to the shoulder movement vertically and the information of the blades. Perform 3-4 sets of 10-12 repetitions.

. Take the bar with a narrow grip, since the distribution of the load between the shoulders and trapezes depends on the width. The brushes are closer to each other, the stronger the trapezoids are loaded. Perform 3-4 sets of 10-12 repetitions.

Exercises on the turnstile

If you are a fan of Vorkuta the following exercises Will help you create a powerful back without any weak points.

Tightening with a wide grip to the chest. Ordinary pull-ups, but also your trapezoids will explode. Try to reach your breast before the crossbar. Exercises on the horizontal bar are not simple. And if you are hard to perform them, resort to partner help. Or use gravitron (simulator for pulling with counterweight). Perform 3-4 sets of 8-12 repetitions.

Tightening the head. Exercise is capable of accentuated to influence your trapezoids. The main thing is focused on their reduction. Perform 3-4 sets of 8-12 repetitions.

Traction up on the crossbar. To perform the exercise, it is necessary to find the crossbar down, since your legs should rely on the ground. At the bottom point, stretch the trapezoids, and in the upper maximum shorten and twist the blades. Perform 3-4 sets of 10-12 repetitions.

That came to the end of the exercise. I tried to choose the best for you. Now your trapezoids will definitely grow! Main comply with the right technique and feel the target muscle. During heavy sets (with large weights) Use the belt and straps, they will protect you from injuries!

And yet, the training of the trapezium is suitable not only for men, but also for women. Girls, performing exercises with small scales, you strengthen the top of the back, which will contribute to the improvement of the posture and the health of the spine!

And I say goodbye to you. Subscribe to updates, leave comments and make repographs in social networks. Your feedback is important to me! See you soon!

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Hey! For a long time I did not post articles with cool practical advice On how to pump any muscle group. Today we will deal with your back, namely, how to pump a trapezoid, or the trapezoid muscle. If you do not pay the trapezings of due attention, most of your back will remain unprotected, so the topic is very important. Let's go, friends.

So, as I said above, our trapezium is at the top of the back and takes most of it. She creates at the very top of the spineAnd at the bottom goes almost to the middle of your back.

Exactly these beautiful muscleswho go from the neck to your shoulder belt And there is a trapezium.

The trapezium is divided into three functional departments (area) - top, middle and bottom. It is necessary to train for each area, because Each part of it is responsible for a specific function.

Thrust in the slope, when training the back, train, directly, midway trapezoid muscle (All varieties of pull in the slope).

The bottom of the trapezium is trapeted when performing cereals above his head (for example, the bench of dumbbells sitting).

Top of a trapezium train shragami (You, as it were, shrug). There are a whole set (with dumbbells, with a barbell, when the projectile is located in front, behind or on the sides, etc.).

How to pump a trapeze

To pump a trapezium at home is unlikely to succeed, because This requires a very impressive weight, so I will consider training a trapezium, hoping that you are engaged in the simulator room.

Because The middle and bottom of the trapezoid muscles train "indirect" exercises (thrust in the slope and hand over his head), then I decided that it was worth considering how to pump a trapeze in the upper part.

Consider exercises created specifically for these purposes.

Shragi with barbell

Basic exercise that raises the top of the trapezoid in the thickness.

I have a very cool article about, be sure to read.

Execution technique:

Legs on the width of the shoulders. Take the rod with grip from above. Hands hold the rod a little shrug. Straighten your back, straighten your chest, turn the lower back. Hands, in this exercise, it is just a link. Feel how the weight on the rod pulls down your trapezium.

Strain the trapezium and pull the shoulders to the top. The impression should be created as if you shrug. Try your shoulders to the ears.

Your main task is to raise your shoulders to the earsAs much as possible, so that all other parts are fixed. As soon as the shoulders raised up to the maximum, delay in this position for a couple of seconds, and then smoothly lower the rod back down. This is one repeat.

The purpose of this exercise - Impact on the top of the trapezium, which perfectly responds to the load and grows quite quickly (in width and up). Accordingly, your neck becomes powerful and massive, and on the background of well-developed shoulders, it perfectly emphasizes the athletic of the shape.

Excellent exercise that allows you to work a trapezium much deeper than shragi with a barbell.

Execution technique:

Stand straight, take heavy dumbbells in your hands (you can use brush straps). Shot a little forward, and shoulders back. Dumbbells are calmly hanging on the sides on straightened hands.

Make a deep breath and lift your shoulders, as above, as if shrugging. Raise the shoulders strictly over the vertical line up, without rotating them! Elbows do not bend! Feel your trapeze and move the movement to it. When the shoulders raised up, then hold them in this position a couple of seconds and additionally strain the trapezium. Smoothly lower the shoulders at the starting position.

Traction rod to chin

Excellent exercise that visually separates the muscles of the trapezium from.

Execution technique:

Stand straight and take the rod with grip from above. The more wider you take, the more the load goes on the shoulders, we do not need it, so we take a little shuffle.

In the original position, the back is straightened and slightly fastened in the lower back, the hands are straightened in the elbows, the vulture is touched by the hip.

Strain the trapezium, then spreading elbows pull the rod up vertically (the movement is carried out by elbows!). The vulture slides to the level just below the chin, lift the elbows to the horizontal with the shoulders. Do not raise above it's not quite physiologically for our body.

Do not jerk! Smooth movements.

Note: The elbows should always look at the sides and climb vertically, strictly in the plane of the torso. To do this, you need a moderate weight on the rod so that you can control it at every point of movement.

That's all. How to pump a trapezium we disassembled. These exercises are the best for the development of a powerful neck!

Remember that, the higher you raise your shoulders, the stronger the trapeze is reduced, which leads to its excellent growth. Use the impressive heavy weight, but do not sacrifice the amplitude and do not rotate the shouldersbecause This may result in injury.

P.S. Subscribe to blog updates. Further will only be cooler.

With respect and best wishes,!

Hi friends! On the wire today, Vitaly Ohrimenko, something long ago I didn't write about Bodybuilding, it's time to return to this beloved and revered for many of us the topic.

For many newbies, and for experienced athletes, the question is also the rib how to swing a trapezium So that she grew up and at the same time not to spend a lot of strength on it, and it is also important to know how to download the trapeze safely. Today I will try as much as possible and fully utter this question.

What is a trapezium

Please do not judge me strictly, but this blog is created primarily for Bodybuilding beginners.And therefore I can't not start with azov muscotters. So, according to Wikipedia

Many newbies usually allow one of two classic errors. Alone Distributing absolutely no exercise without making a trapeze, others - On the contrary, too much attention is paid to trapezoid muscles to the detriment of another, more significant muscles. Today I will try to make it clear how to swing the trapezoids, so that there is not much, and not enough. For this, I even invented the formula (the formula will be below).

Yes, the trapezium is spectacular, it is beautiful. But this does not mean that you need to download the trapezoid muscles on each workout by all available exercises.

Where is the trapezoid muscle

Trapezoid muscle is located at the top of the back, Between the delta and the bottom of the neck. It turns out that - all that is between the shoulders behind the back - this is the upper part of the trapeze, and everything that is between the blades is the middle and lower part of the trapezium. The trapezium begins from the nape, and ends between the blades. In general, if you look at the trapezoid muscle behind, it rather looks like a rhombus than a trapezoid.

Initially, in bodybuilding, it was accepted for a trapecy only the upper part of it, and the middle and lower parts were attributed to the diamond muscle. Actually, it is, with one small refinement: as I said the muscle of the trapezion anatomically coming from the neck to the place between the blades. And the diamond muscles only complement it. But we advise us to all not bother to all about this. The main thing is to understand that the exterior aesthetics, in fact,, as well as the practical value, the inflated delt and the back will be incomplete without a pumped trapezium.

Functions of trapezoid muscles

The main thing Practical the function of trapezoid muscles is an holding gravity on straight hands. When you go with full packages of goodies from a supermarket or market, be sure - at this time your trapezoids work. However, this is not the only function of such a considerable muscle. Raising the blades relative to the spinal column, as well as the reduction of the blades to the spine is also a trapezium. In other words, when you shake your shoulders in order to give to understand the interlocutor that you do not know the answer to his question - your trapezoids again in business.

How many times a week to download a trapecy

So, we kind of find out what to download the trapeze is necessary, but did not determine how often it is necessary to make it harmoniously looked at massive athletic shoulders. Everything is simple: Swing the muscles of the trapezium is averaged between the delta and muscles of the back.
I even invented the formula here:

CHTE \u003d (CHDD +UK) / 2

Tht- frequency of training trapezium;

CTD - frequency of training Delta;

Chtto - Frequency of workout back.

That is, if we swing your back 2 times a week, and Delta 1 - then the average value is 1.5. So you can pump 1 time, and you can and two. Where we want, there and round. Ideally, we alternate: in the first week I swing a trapezium 1 time, and for the second 2 times, on the third again 1 time. Well, since most of the muscles training in the gym are diligently downloading all the muscles 1 time per week, then the trapezoid muscles need to train once a week.

I think this is understandable.

How many exercises do on a trapeze in one training session

Since the muscles of the trapezium can rightly be called the addition to the muscles of the back and deltoid muscles, it means that they are also averaged. I thought here and invented another unaccompanic formula:

Skut \u003d (Skud + Skus) / 4

Scout - the average number of exercises for trapezium;

Skud. - the average number of exercises for the Delta;

Sky - The average number of exercises for the back.
Fair question: why then divide by 4, and not on 2?

The answer is no less obvious: well, the deltoid muscles are twice as much as the trapezoids, and short muscles The backs in volume are much more than trapezoids.

I do not know, you need to tell or not. Okay, i will explain on the example, I will not lose me.

Example How to download a trapeze

As an example, I will give a program of training my friendship Sani Sabegatulin. You can see it by clicking on.

There we see that the delta, exactly as the muscles of the back, are being worked out in the program 2 days out of 3 per week. So:

It turns out that in the 1st training week of Sana, you need to download a trapezium 2 times. Good, drove further:

Kut \u003d (3 + 2) / 4 \u003d 1.25 ≈1

It turns out that for 1 training week (although it would be more correct to say 1 training cycle) You need to swing the trapezoid muscle on two training in one exercise. Actually, that we are visible in the program described for Sani. I hope it is clear.

How to swing a trapeze

So, with the number of exercises and frequency of training for the muscles of the trapez, we kind of decided on, now the time to disassemble with what exercises we actually swing a trapezium.

Exercises on a trapezium

Full The list of exercises on the trapeze will be published in the next article., today I will give list of basic exercises For a trapezium, with which you can Effectively swing a trapezium both at home and in the gym.

Amenities for I deal on two subspecies. Exercises with a barbell for trapezoids and exercises with dumbbells for a trapezium.

How to download a trapeze bar

Of course, the rod was and there is the most effective projectile for pumping the trapezoid muscles. Today I will describe the very most exercises with a barbell for a trapezium, and next time I will try to expand this list to the maximum.

Shragi with a barbell behind a trapezium

Perhaps this exercise can be called best exercise for trapezium. The position of the back of the back does not allow us to round the back and cut the shoulders in front of what enhances the safety and efficiency of the exercise.
Initial position: Shoulders straightened, spin smooth, breast wheel, rod is taken by a straight grip behind the back at the level of the shoulders.

Performance: On the exhalation, the swords of the shoulders are as much as possible, trying to reach your ears. At the exhalation, we lower the shoulders, repeat the exercise the intended number of times.

Shragi with a barbell front for a trapezium

The disadvantage of this exercise is that the position of the bar allows you (me, him) light stuff, what increases the risk to injury spine.

Initial position: Shoulders are spinned, spin smooth, chest wheel. The rod rests in straight hands in front of him, be sure to be grip from above on the width of the shoulders with the girth of the barbell by all 5 fingers (titanium grip).

Performance: In the exhalation, the maximum raising shoulders up with the help of the forces of trapezoid muscles, everything in the same aspirations to reach the delta to the ears. At the top point, we make exhale and slowly, under the end of the shoulders under the starting position.

How to download a trapezing by dumbbells or weights

Barbed barbell, but you can download the muscles of trapezing with dumbbells or weights without losing the effectiveness (and even winning).

Schragi with dumbbells or weights

This exercise is something average between previous two options.
Right position: shoulders are smooth, back straight, breast wheel, hands on the seam. In each hand on the hiring or dumbbell.

Exercise Exercise: By pulling out your shoulders with the help of the power of trapezoidal muscles, without throwing hopes to reach the two shoulders to two ears 😉. At the top point, we get silent for a second, after which you smoothly and control the weights in its original position.

Important moments when trapezing

After performing the Schrags, you must remember two points and always pay attention to them.

Schrags are always performed only with the help of trapezoid muscles. Hands are always straightened in locks Susta With a small, tiny such allowing fold. In essence, your hands should be something like two hooks, on which the cargo is suspended, but they do not play any other role in the exercise;
Security primarily. Schrag. Pretty train safety exercise For cervical and thoracic spine. To swing a trapezoid without a bitch and zadorinka needed:

Exercise only with smooth back and divorced shoulders. It is impossible to slouch or lower the shoulders are highly low in order to increase the amplitude of the movement. This is first, dangerous, and secondly, the trapezium works as much as possible at the top of the amplitude of the movement. Only this does not mean that you need to pull the maximum up to the detriment of smooth posture. I need to stretch my shoulders to the ears, I do not refuse my words, but it is advisable to do it before the border, which you can download a trapezoid proper technique and as a result of their own health;
Straps help, and do not interfere. Stamps and other similar devices for holding the projectile can be used and even needed, but it is necessary to do it for convenience, and not to defeat the greater weight. Straps help not be distracted by grip During the trapezium training, they can serve a bad service if you decide on new world records with their help. As I have already spoken the shragi is a pretty attendant exercise, but without using straps and other shell holders you will not be able to pull out dangerous, critical weight. The forearms will always give up before the trapezoids and muscles of the back, therefore the chance to be injured without straps less. But again, straps can help you in doing exercises. The main thing is not to take with their help How can you take without them.

By the way, I once tried to defeat invincible weight with straps. Instead of the usual 70-80 kg of working weight, I loaded 140 kg to perform the shragi, caught the straps, the belt, and drove the trapezium. In the second approach, something sterled between the blades that I did not work at all after this week, and the trapezoid was not shocked at all. So I advise you not to neglect security, then amateur bodybuilding will always go to you only benefit.

What muscles to download a trapezoid

I think from all of the above you already understand what the trapezia is best swing with the delta and muscles of the back. Personally, I always practic, and accordingly, I recommend, download the trapezoid after pumping your back and / or shoulders. It turns out that you already load your trapezoid-shaped exercises on delta and / or the widest, and then you will achieve shrages. At the exit, double efficiency!

How to download a trapezoid video

Good luck to new meetings.

With respect for you and our case, Vitaly Ohrimenko !