What is the trapezius muscle? How is the trapezius muscle formed?

Thickened trapezius muscles will make the entire shoulder appear broad and ugly, especially in the summer when everyone changes into cool camisole. The thickened trapezius muscles completely fail to highlight the beauty, which troubles many fairies.

The trapezius muscle is a superficial muscle located in the upper and middle back, located under the skin of the neck and back. One side is triangular, and the left and right sides combine to form a trapezoid. The trapezius muscle connects the shoulder girdle bone to the base of the skull and vertebrae, and plays the role of suspending the shoulder girdle bone. The fibers are divided into upper, middle and lower parts, which end at the outer 1/3 of the clavicle, the scapular spine and the acromion respectively. When the upper part is fixed near, the fibers contract to lift, rotate and retract the scapula; the middle part contracts to retract and rotate the scapula; the lower part contracts to lower and rotate the scapula. When the far part is fixed, one side contracts to flex the head to the same side and rotate it to the opposite side; the two sides contract to straighten the head and spine. Developing this muscle in childhood can prevent and correct hunchbacks.

It is reported that there are many reasons for the development of the trapezius muscle, among which the poor posture in daily life is one of the main reasons for the development of the trapezius muscle. Many people may not know much about the trapezius muscle, but the large trapezius muscle can easily make girls look hunchbacked and ugly, and they will not look good in clothes. If we often practice shrugging, our upper oblique muscles will be too tight and affect our posture, causing chest hunching, round shoulders, and hunchbacks, which will affect our work, study and life. Not only will we not look good in clothes, but we will also have pain in muscles and trunk joints in the long run. The trapezius muscle is located above our shoulders and behind the cervical spine. The trapezius muscle is divided into the upper trapezius muscle, the middle trapezius muscle and the lower trapezius muscle in anatomy. Generally speaking, the trapezius muscle that cannot be trained should be the upper trapezius muscle, because the upper trapezius muscle is too large, which will cause excessive bulging of the shoulders, and it will not look good in clothes and daily life.

The main reason why girls have trapezius muscles is related to two postures that are not paid attention to in daily life, one is round shoulders and the other is neck extension. Round shoulders means that the shoulders collapse forward and the shoulders are weak, which makes the trapezius muscles often in a tense state. Over time, a pair of thick trapezius muscles are trained. The reason for round shoulders is that you don’t pay attention to tightening your shoulders in daily fitness and life, which makes your shoulders weak for a long time, and naturally forms a habit of round shoulders. In addition, as we work and study more and more at desks, it is more and more common to keep our heads in a forward position for a long time. The forward tilt of the neck will also make the trapezius muscles tense and make the trapezius muscles look obvious. So when you are working or looking at the computer, be careful not to let your neck lean forward, and retract your head slightly. Let the screen height of the computer and mobile phone be slightly higher than the eye height, which will reduce the burden on the neck and is also good for the eyes.

1. If you feel that your trapezius muscles are too developed, you should try to participate in exercises that train the trapezius muscles more, such as barbell lifts, dumbbell presses behind the neck, etc.

2. When doing barbell or dumbbell presses, try not to use too much force on the trapezius muscles, and try to press your shoulders down a little.

3. When practicing dumbbell lateral raises, do not stretch your elbows and wrists too straight, but bend them appropriately. This will help the deltoid muscle to be the main force, while letting the trapezius muscle exert less force.

Most of the time, the trapezius muscle appears because of lifting heavy objects. So if you want to reduce the trouble of underdeveloped trapezius muscles, it is recommended that you can do light weight training on a regular basis, which will help lengthen the lines of the trapezius muscles and improve the phenomenon of overdeveloped trapezius muscles. In addition, it is recommended that you try not to do some exercises to train the trapezius muscles, and try to do some exercises that help develop shoulder muscles, which will help make your shoulders look broader and make the trapezius muscles look less outstanding.

1. Head loop

First, let your head circle 360 ​​degrees to the left, and circle ten times continuously. Then continue to circle 360 ​​degrees to the right, also ten times. Note that during the circle movement, the movement must be gentle, not too hard. In addition, the speed should not be too fast, otherwise it is easy to feel dizzy. The amplitude of the circle can be appropriately larger, and the shoulders should remain still and not move with the head.

2. Draw circles front and back

First, stretch your neck as much as possible, then push your chin up and forward as much as possible, then retract it, and let your chin draw a circle. Repeat ten times. After completing this action, let your chin protrude forward and downward, then retract it upward, and draw a circle in a counterclockwise direction according to the trajectory of the circle just drawn. Repeat ten times. This can fully stretch the neck muscles, but do not do it too fast.

3. Upper trapezius

First, stand upright or sit, then raise your right arm and bend it backwards, then hold your head, and then gently turn your head to the right, so that the muscles on the left side of your neck can be stretched well. Then switch to your left arm and repeat the previous movements. Remember not to use too much force during the exercise, otherwise it is easy to strain our muscles, which will not be worth the loss.