How can girls avoid having too big trapezius muscles? How can girls avoid having too big trapezius muscles?

It is not good for girls to have too large trapezius muscles, as it affects the overall appearance. There are many reasons for excessive trapezius muscles, the most common of which are round shoulders or stretched muscles. Let’s take a look at how girls should avoid having too large trapezius muscles.

1. Dumbbell Press: The dumbbells are at the same height as the ears at the lowest point, and the elbows are slightly higher than the ears at the highest point. The forearms move up and down perpendicular to the ground, the shoulders sink and stretch back at the same time, and the elbows are slightly forward.

2. Chest relaxation: clamp your elbows and look up. Although this movement is chest relaxation, it is the most obvious exercise for shoulder shape. It will not make you shrug your shoulders, and over time, it will form a habit to have a good body shape. In fact, most shoulder and back exercises can be improved, because shaping the shoulders and back will not make you hunched over. The change of body shape is not achieved overnight. It takes long-term efforts and persistence to become what you want.

1. Improve your push-up posture

In fact, push-up shrugs are a very common problem for beginners. On the one hand, this is because the chest/arm muscles are not developed enough, and have not even been fully activated, so they don't know how to exert force and thus turn to relying on the trapezius muscles. On the other hand, it may be because they have become accustomed to this posture in daily life and brought it into training.

2. Trapezius muscle stretch

In addition to posture problems, if the muscles are not completely relaxed after full training, they will also be too tense. Visually, this is also a common "lump" problem. It is also very simple to improve, just relax, and the easiest way to do it is to relax through stretching.

3. Reduce the following types of training

Movements that involve shrugs, especially those performed with weights. What this means is that if you don't like the growth of your trapezius muscles, it's best to reduce training like snatches and cleans with barbells/dumbbells/kettlebells to avoid further development of the trapezius muscles. After all, these movements require the trapezius muscles to contract and exert force. Although they are all very effective training methods, they are not consistent with your personal goals.

4. Add other types of compound movements

In fact, push-ups can be considered a type of compound movement, but after all, it is still biased (the upper body is more important than the lower body; the proportion of pushing is larger), so it is also recommended to add some squatting and pulling movements, such as squats and deadlifts. These two are magic weapons for improving the hip and leg lines, and at the same time they can share part of the training volume, so that all recovery capabilities are not used to grow the trapezius muscles.

1. Change your habits

Improve your long-term habits of carrying a backpack on one side and using one hand, which will not only increase the tension in your trapezius muscles, but also cause you to have uneven shoulders and arms of uneven thickness.

2. Improve your posture

When sitting, the elbows should be perpendicular to the ground. If the elbows are facing to the sides, it will cause excessive tension in the upper trapezius muscles. You can try this yourself when sitting: put your hands on the keyboard, and continue to lift your elbows to the sides. Your shoulders will also rise. So what you need to change is that the elbows should be perpendicular to the ground. The elbow angle in the daily sitting position should be slightly greater than 90 degrees.

3. Active joints

Make the correct order of shoulder joint movements, that is, when raising your arms, you should "drop your elbows and sink your shoulders" instead of shrugging your shoulders and raising your elbows.

4. Abdominal breathing

Learn to start breathing from the abdomen. When the abdomen is overly tense, the shoulder and neck muscles, including the trapezius muscles, will be overly involved in breathing and repeatedly tense.

1. Stretch the trapezius muscle: Sit on a chair, hold the chair with your left hand to stabilize your left shoulder, push your right hand to the right, and keep your chin down. Don't raise your head, feel the stretch, hold for 20-25 seconds, complete 3 sets, and then switch to the other side.

2. Stretch the levator scapulae. On the basis of stretching the trapezius muscle, keep the chin back and rotate the head diagonally downward, feeling the stretch. Hold for 20-25 seconds, complete 3 sets, and switch to the other side.

3. Stretch the sternocleidomastoid muscle. On the basis of stretching the trapezius muscle, keep your chin recovered and your head up. Feel the stretch. Hold for 20-25 seconds. Complete 3 sets and switch to the other side.