How to eliminate the trapezius muscle? The fastest way to eliminate the trapezius muscle

The trapezius muscle is a muscle that extends from our head to the back. Many people like to wear shoulder-exposed clothes in the summer. If the trapezius muscle is well developed, it will look ugly and the entire back will look very broad.

1. Head Circling Movement

Head circling exercise can help relax the trapezius muscles in the upper back. This exercise is very simple. You only need to move your head 360 degrees to the left, and you only need to circle it ten times in a row. Then, do a 360-degree circle to the right, also ten times. But one thing to note is that when doing the circling exercise, the movement should be gentler and not too hard. The speed should not be too fast when doing this exercise, otherwise it is easy to feel dizzy. In addition, the amplitude of the circle can be as large as possible, and the shoulders should remain still and not move with the head.

2. Shrug training

One of the causes of trapezius muscle is rounded shoulders, so if you want to eliminate it, you need to do shoulder shrug training, not too light, let alone too heavy. The appropriate weight should be that you can strictly follow the requirements to complete the entire movement, that is, the shoulders are as close to the ears as possible, and hold for a while without bending the elbows. Then, both shoulders drop to the lowest point at the same time. The whole movement can be repeated 10-12 times.

3. Yoga

Some basic yoga relaxation movements can also solve the problem of enlarged trapezius muscles. For example, the famous cat stretch can relax the tense trapezius muscles, allowing them to be effectively stretched, thereby relieving muscle enlargement. There are also some neck relaxation movements that can also work on the trapezius muscles, so if you want to eliminate the trapezius muscles, it all comes down to relaxing them.

1. Shoulder shrug training: Don't do it too light, and don't do it too heavy. The right weight should be one that you can follow strictly to complete the entire movement, that is, bring your shoulders as close to your ears as possible, hold for a while, and don't bend your elbows. Then, drop both shoulders to the lowest point at the same time. You can do 10-12 repetitions of the entire movement.

2. Head Circle: Circle your head 360 degrees to the left, circle 10 times in a row, pause for a moment and then circle 360 ​​degrees to the right, circle 10 times in a row. Note that the movement should be gentle when circling, not too hard, and be sure to slow down to avoid dizziness. The amplitude of the circle should be as large as possible, and the shoulders should remain still and not rotate with the head.

3. Draw circles forward and backward: stretch your neck as much as possible, stretch your chin forward and upward, then pull it back downward and backward, so that the trajectory drawn by the chin forms a circle, and draw circles forward 10 times. Then stretch your chin forward and downward, then pull it back upward and backward, and rotate it counterclockwise along the circular trajectory just now, and draw circles backward 10 times. Pay attention to fully stretching the neck muscles, and the speed should not be too fast.

4. Upper trapezius muscle: Stand upright or sit, raise your right arm upwards and bend your elbow, wrap your head around the top of your head, and then use a little force to move your head to the right to stretch the muscles on the left side of your neck. Stay for a while and then return to the original position. Switch to the left arm and repeat to the left side. Be careful not to use too much force on your arms to avoid straining your muscles. Perform 5 movements on each side.

If the trapezius muscle is too large, the boundary between the shoulder and neck will be blurred, and the shoulder will be sloping. There are many fashion shows that recommend many exercises to improve the trapezius muscle, but some are not suitable for practicing at home, and some are difficult to master. The exercises shared here are very simple and effective.

Group 1: Palm flip 30 seconds * 4 sets Arms raised sideways, palm flipped, thumbs facing backwards and downwards

The second group: Trapezius muscle stretch for one minute * 4 groups. The left hand is around the back and the fist is made. The right hand holds the head and the head falls to the right side. Then switch sides to practice.

The third group: massage the trapezius muscle for one minute * 4 groups. Cross your forearms and massage with your palms to relax the trapezius muscle.

Group 4: Shrug exercise 30 times * 4 groups Stretch your hands on both sides of the body, and raise and lower your shoulders vigorously

Group 5: Arm stretch for one minute * 4 groups. Lift your right arm and push it back. Press your right elbow down with your left hand. Switch hands and practice.

Group 6: Stretch upwards for 30 seconds * 4 groups. Cross your hands and stretch upwards from the back of your head to the top of your head.

The above six sets of movements are convenient and simple, and can be done anywhere. In addition, it is important to persist. You only need to take fifteen to twenty minutes a day to complete them.

People with well-developed trapezius muscles not only have a big face, short neck and sloping shoulders, so it is necessary to slim down the trapezius muscles. Today, I will share with you a set of effective exercises to slim down the trapezius muscles, which can not only improve the well-developed trapezius muscles, but also effectively relieve the pressure on the neck and shoulders.

The first group: head forward pressing exercise, put your hands behind your back, press your head forward and feel the neck muscles pulling. Then switch to backward pressing

The second group: Move your head forward and backward, with your hands hanging naturally, first push your head forward and downward, then slowly lift it back and press down.

Group 3: Place one hand on top of your head, press down on your head, and use your neck to exert force.

Group 4: Swing your head left and right, with your hands hanging naturally, and swing your head as far to the left and right as possible. Do this every day! When your trapezius muscles become thinner, not only will your neck look longer, but your whole body will also look more energetic.