How to make the trapezius muscle smaller How to make the trapezius muscle smaller

The trapezius muscle has a great influence on a person's body shape. A larger trapezius muscle will make the neck appear short and thick, and the whole person will appear shorter visually. Let's see how to make the trapezius muscle smaller.

The trapezius muscle is well developed mainly because of lifting heavy objects, so it is very difficult to reduce it. However, I personally recommend that if conditions permit, you can do light weight training to lengthen the trapezius muscle lines, which will improve the condition.

If your trapezius muscles are too large, you should first avoid trapezius muscle training and exercises involving other muscle groups such as deadlifts, barbells, dumbbell rowing, etc. Secondly, you should focus on developing your shoulder muscles, which can make your shoulders look broader and your trapezius muscles appear less prominent.

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.

Yes, as long as we use the correct massage techniques. For example, when we first start this operation, we must choose some experienced masters to help us press. This can not only help you quickly relieve muscle soreness and restore your shoulders and neck to a relaxed state, but also prevent the trapezius muscle from being too developed.

1. Persistence in massage is the key.

This method cannot be effective immediately after one or two massages. In many cases, our body needs to gradually get used to the rhythm of massage and relaxation in order to achieve good results. However, the frequency of massage should not be too high to prevent excessive friction from damaging the growth of our muscles. If the intensity of exercise is relatively high, massage once or twice a week is enough. After persisting for a period of time, the frequency can be appropriately reduced. At this time, it can be adjusted to 1 to 2 times a month.

2. Massage essential oils help you enhance the soothing effect.

Many times, we can use massage oil to assist the massage process, make the muscles in our shoulders more organized, and inhibit the excessive growth of the trapezius muscles. At the same time, using massage oil can also make our skin better and better, strengthen the circulation, open up the pores, and make you sweat more, thereby achieving a good detoxification effect.