You have all been informed on the quickest methods to obtaining rock-hard abs. There are belts that produce contractions to tighten your core. There are fitness machines specifically designed with the abdominal in mind. There are multiple programs and fitness routines that promise the core of your dreams with a time commitment and a consistent diet.
This is all fine and dandy, but it leaves out a key piece of information: abs no longer host the hype they once did. The new trend is building stronger trapezius muscles. The bulk of the focus in the modern fitness world is trending towards a toned back. The process involved with successful molding of this area of the body is a lot more time consuming and a greater challenge.
None the less, it is the area of the body that is currently garnishing the most attention, so it is time for you to get on board. Below are a few select methods used to obtain stronger traps and tone your back.
The best part about the different trapezius exercises is that they come with different variants. You do not have to switch up the weight training in favor of a different element. If you are used to using free weights, such as dumbbells, continue doing so for traps exercises. If you are a resistance trainer, modifications can be made to cables to suit this exercise.
The number one rule in shoulder shrugs working with the traps is to ensure you are toting the proper weight. The goal is to fatigue the muscles, without involving too much pulling or other inarticulate movements. You should be participating in fluent shoulder movements and should be targeting a higher repetition number in the starting process. This will help you attain the proper movements and ensures the proper form of the exercise. The weight can be added once you start to gain some strength in your traps.
The movement itself offers little assistance from parts of your body. Try to limit the effort being admitted from your biceps, triceps, and shoulders. The shoulders are the component part in this exercise, but they are not the main attraction. Let your arms dangle as you pick up the weights
and place them by your sides. Once you pull the shoulders upward, flex your trap muscles. Once you start repeating this up and down process, with the shoulder rolling, you will feel the burn in your traps. This is helpful information for those who do not necessarily know how to flex their traps. Once you find the target area of the workout, you will be able to progress in due time.
As stated previously, the method of weights or resistance do not matter in the scheme of things. This process can be repeated with a barbell, which offers greater stability needs for the user. The resistance training methods will put pressure on the target trap area if done correctly. This is a key
exercise in the results path and form is the primary area of concern for these exercises.
Weighted Cable Face Pull
One can do only so many different shoulder shrug variations. Thankfully, there are a few other options for the user to build their trapezius muscles. The weighted cable face pull is an exercise that requires the correct machinery for effective operation. These cable machines often allow you
to attach different face-outs for your workout. There are a couple different face-outs that would be optimal for this form of training.
The thick rope element that has two different gripping areas will work for this exercise. The user can also choose to use a metal grooved or flat bar, preferably one that doesn’t extend too far beyond the length of shoulder to shoulder width. These machines often come with a push-pin or an adjuster, relocate this fixture so that it meets the middle of your chest. Attach your desired element and you are ready to perform the exercise.
The exercise requires you to pull your element of choice towards your face, placing your contraction attention on your back and trapezius muscles. This motion should be fluent and should be constant. Relying on a stopping technique will only trick your muscles and could lead to tears and injury. Keeping the motion fluid and constant will help your body recognize the necessary force and flex amount to emit per repetition. Practice this exercise until fatigue and use a weight amount
that proves to be enough.
Heavy repetitions at a lower weight do not increase the benefits you stand to gain from this exercise. Find a weight that makes you somewhat uncomfortable and challenges you during your set. The best burn and progress comes from the sets you muster up the strength to complete. Challenge yourself with this exercise and you will achieve the results you wish to obtain.
The Upright Row
The last exercise comes from the power lifting achieves. Olympic lifters have used rows to showcase their talents in competitions for years. The row also offers some amazing benefits to the trapezius muscles. This exercise is performed in an upright, standing position. The focus is on the
upper back, so it is important to know which areas should be involved in the effort and repetition stream.
Tighten your glutes and your core. This will take the pressure off of your lower back and focus the attention on your upper back. The row movement involves using your traps to pull the weighted bar towards your chin. During the upward movement, slowly tighten your traps. On the descend, relax these muscles to prepare for a second repetition.
Repeating this process will help you gain the proper form and will help your feel the desired burn. If you find yourself facing aches and other shoulder problems from this exercise, refine your form. When done correctly, this exercise will only affect your upper back, trapezius muscles, and will also peak at your deltoidmuscles.