The exercise of the trapezius muscle has never attracted everyone's attention. In fact, the trapezius muscle has a great impact on our body shape. If this part is not well exercised, it will have a great impact on everyone's figure. However, many actions require everyone to complete them with sports equipment, and training the trapezius muscles also requires the help of sports equipment. Then let’s take a look at how to train the trapezius muscles with bare hands, shall we?
1. Pull-ups
Pull-ups are a very common exercise. The effect of this exercise on exercising is very impressive, and this exercise is relatively all-round. It does not mean that it can only help everyone exercise a certain part. In fact, it can improve the strength of the upper limbs. And trapezius muscle exercises are very helpful. Pull-ups are also a very convenient exercise. Basically, you don’t need to buy sports equipment. You can complete it in the sports equipment area of the community. At the beginning of the movement, we use an overhand grip, hold our hands on the horizontal bar, and then slowly pull the body upward. When our chin exceeds the horizontal bar, the body can stop and pause for a few seconds. Then slowly return your body to its original position. This action has a good shaping effect on the trapezius muscles.
2. Y-shaped stretch
This action actually starts with push-ups, and when doing this exercise, we need to do a relatively standard push-up first, and then take our hands off the floor, lie on the floor, and use both hands. Stretch to the top of your head and make a Y-shaped stretch. This action can well exert force on the middle and lower half of our trapezius muscles, and exercise these two parts. Basically, you can do about three groups a day. , do 25 reps in each group. Similarly, this action can also be done standing.
3. Bend over rowing
Bent-over rowing can exercise everyone's trapezius muscles, and the most important part of the exercise is the middle bundle of the trapezius muscle. Generally speaking, we only need to keep the upper body straight and keep the upper body stable during the movement. Don't Do not move around, and do not twist or rotate. This action is like rowingThe movements are the same and are done by the body. At the beginning, you can do this exercise with your bare hands. Later, when you have higher requirements, you can use it with dumbbells. But bare hands are also very effective and can also exercise our trapezius muscles.
The three movements mentioned above can all be completed with bare hands, and have a very good stimulating effect on our trapezius muscles, allowing everyone to easily exercise the trapezius muscles.