Trapezio muscle | Magicfit

Trapeze is a muscle often underestimated in the world of bodybuilding, but its role is fundamental for general physical performance and postural health. Located in the upper part of the rear, it extends from the base of the skull in the center of the rear part, which includes a large area.

This muscle is divided into three sections: the upper, medium and lower trapeze, each with distinct functions.

In this article, we will explore the importance of the trapeze, the different training techniques and the best exercises to strengthen it effectively.

Why is the trapeze important?

1. Posture and balance

A well -developed trapeze is essential to maintain good posture. A correct posture is crucial not only for the physical appearance, but also for long -term health. A strong trapeze helps to stabilize the spine and keep your head in a neutral position.

This can reduce back pain and cervical, common among those who spend long hours sitting in an office. By strengthening this muscle, you will contribute to better body alignment.

2. Improvement of sporting performance

The trapeze plays a key role in many sports movements. Whether it’s lifting weights, running or even swimming, good activation of the trapeze is needed for effective execution. For example, during drawing or push movements, a strong trapezoid improves power and stability, thus facilitating optimal performance.

3. Wound prevention

A well -trained trapeze can help prevent injuries, in particular those relating to shoulder and neck. By offering further support when performing heavy exercises, it reduces stress on the surrounding joints. This is particularly important for athletes and bodybuilding enthusiasts who raise heavy loads.

4. Aesthetics

Finally, on aesthetic, a well -developed trapezium contributes to a more muscular and balanced aspect. The well -designed trapezoid muscles add volume and definition to the upper body, thus improving the general silhouette.

This can be a further motivation factor for many people who want to sculpt their physique.

Training techniques for the trapeze

1. Heating

Before starting the target exercises, the trapeze is essential to heat up correctly. A good heat increases the blood flow to the muscles and prepares the body for the effort. Heating exercises may include shoulders rotations, dynamic elongation and light movements to activate the upper body.

2. Vary the corners

To maximize the development of the trapeze, it is important to work from different corners. This can be done by varying the socket (wide, narrow) and the direction of the movements (upwards, downwards or horizontally). This allows you to effectively affect the different parts of the muscle.

3. Integration in the global program

The trapeze should not be overlooked in your bodybuilding program. It can be integrated into days dedicated to the upper body or even during leg sessions, using movements that also solicit the upper body. This allows you to maximize the time spent in the room while working on all muscle groups.

Effective exercises to work the trapeze

1. Scrolling your shoulders (laughed on the shoulder)

• How to do : Get up with dumbbells in every hand, arms along the body. Raise your shoulders and keep the contraction for a second before going down slowly.
• Advise : Keep your back straight and avoid leaning forward. Focus on the activation of the trapeze.
• Series/repetitions : 3 series of 10-15 repetitions.

2. Horizontal diste

• How to do : Use a car or drawing bar. Sit or protrude forward, pull the bar towards the abdomen, keeping the elbows near the body.
• Advise : Keep your back straight and avoid leaning back. Focus on the contraction of the muscles of the upper back.
• Series/repetitions : 3 series of repetitions 8-12.