How to build shoulder muscles How to remove trapezius muscles

The trapezius muscle can show whether a person's figure is good or not. If the trapezius muscle is too large, it will cause sloping shoulders, so you can also train your shoulders during exercise. So how do you train your shoulder muscles? How do you remove the trapezius muscle?

Shoulder muscles are a fitness plan. The specific weight should be planned according to personal physical fitness. Shoulder training should be arranged at least twice a week. The following set of movements is recommended to be performed 10-12 times for each movement, with 30-60 seconds rest between sets.

Stand naturally or stand close to a 45-degree incline, hold a barbell or dumbbell in front of your legs with both hands, and hold it shoulder-width apart. Lift the barbell (or dumbbell) forward and upward (with elbows slightly bent) until it is above the level of your eyes. Then, slowly lower it to the original position and repeat.

1. Palm flip 30 seconds * 4 sets Arms raised sideways, palm flipped, thumbs backward and downward

2. Stretch the trapezius muscle for one minute * 4 sets. Put your left hand around your back and make a fist. Hold your head with your right hand and tilt your head to the right. Then switch sides.

3. Massage the trapezius muscle for one minute * 4 sets Cross your forearms and massage with your palms to relax the trapezius muscle

4. Shrug exercise 30 times * 4 sets. Stretch your hands on both sides of your body and raise and lower your shoulders vigorously.

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

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

1. Ge You lying down

Ge You lying posture has become popular for no reason, but are you proud of it? A bad sitting posture will cause the pelvis to tilt, which will cause the whole body to tilt. The tilted part will be more likely to accumulate fat! Ge You lying posture is out!

2. Sitting for long periods of time

After sitting for a long time, you may find that your back, shoulders and neck become stiff, right? If the upper body remains in one position for a long time, it will seriously affect the metabolism and cause fat accumulation. People who sit for a long time should do shoulder and back stretching exercises frequently.

3. Inappropriate underwear

Too tight underwear will hinder blood circulation and lymphatic stagnation. When the metabolic capacity is reduced, the body is prone to accumulate aging waste and fat is more likely to accumulate on the back. Underwear must be changed frequently! Don't wear underwear that is too tight.

4. Lack of exercise

Lack of exercise will directly lead to the degeneration of the muscles in the shoulders and neck, and the back will easily grow fat. Even if you don’t have time to go to the gym, you can use your spare time to do some appropriate exercise to exercise your muscles.

1. Use a rowing machine to lose weight

Rowing exercises are more effective in reducing weight on the hips and back. For specific methods, please refer to the two questions "How to choose a rowing machine for weight loss" and "What issues should be paid attention to when using a rowing machine for weight loss".

2. Swimming

The four swimming styles, breaststroke, freestyle, backstroke and butterfly stroke, all have obvious effects on exercising back muscles and reducing back fat, among which the butterfly stroke has the most obvious effect.

3. Chest expansion exercise

Stand with your feet shoulder-width apart, arms raised sideways, palms facing forward, arms moving horizontally forward, slightly over the body; backward, try to bring the hands closer together. Repeat the action 20 times. Chest expansion exercise is good for weight loss in the arms, chest and back. It is good for bodybuilding and should be carried out every day.

4. Crawl

It is a crawling exercise, especially suitable for obese people whose back and cervical spine are easily fatigued. Lie on your stomach, bend your elbows to support the ground, and crawl forward 10-15 meters with your elbows alternately, repeat 2-3 times, and breathe evenly. Support the ground with your left hand, and move your right elbow and right leg forward 15-20 meters, and repeat 2-3 times. When crawling, lift your upper body slightly. Alternate on both sides. Crawl forward 8-10 meters with your elbows alternately. Straighten and relax your legs, and crawl forward with your upper body. Repeat 3 times, with a rest period of 1-1.5 minutes. Crawl forward 15-20 meters rhythmically and alternately, and repeat 2-3 times. When practicing, lift your head slightly, let your chest droop naturally, crawl slowly, and crawl with a small range. Crawl clockwise along a circle with a diameter of 5-6 meters, and then crawl counterclockwise. When practicing, the head should be tilted to the crawling side. Repeat 2-3 times, with a rest period of 1-1.5 minutes. Alternately crawl forward 15-20 meters. Repeat 2-3 times, rest for 2 minutes. Alternately crawl backward 10-15 meters. When crawling, slightly retract your chin, relax and straighten your legs, and coordinate with your hands.