Trapezius
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Trapezius
Kev tawm dag zog Trapezius yog kev tawm dag zog lub zog uas feem ntau tsom rau cov leeg trapezius hauv koj nraub qaum, txhim kho lub cev thiab txhawb lub cev lub zog. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau qib siab, vim nws tuaj yeem hloov kho kom haum rau ib tus peev xwm. Tib neeg yuav xav ua qhov kev tawm dag zog no kom txo qis caj dab nruj, tsim kom muaj zog nraub qaum thiab lub xub pwg nyom, thiab txhim kho tag nrho lub cev sib luag thiab sib npaug.
Qhia txog: Lub thibkis Step-by-Step Trapezius
- Maj mam tsa koj lub xub pwg nyom ntawm koj pob ntseg hauv ib qho kev txav txav thaum tuav koj txhais tes ncaj.
- Tuav txoj haujlwm no rau ob peb feeb kom hnov qhov contraction hauv koj cov leeg trapezius.
- Maj mam txo koj lub xub pwg nyom rov qab mus rau qhov chaw pib, kom ntseeg tau tias koj tswj hwm txhua qhov kev txav mus los.
- Rov ua qhov kev tawm dag zog no rau qhov xav tau ntawm kev rov ua dua, feem ntau ntawm 10 txog 15 rau cov neeg feem coob.
Nruab ntxaug ntawv Trapezius
- **Controlled Movement:** Thaum ua qhov kev tawm dag zog, xyuas kom koj txav tau qeeb thiab tswj tau. Tsis txhob jerking lossis siv lub zog los txhawb nqa qhov hnyav, vim qhov no tuaj yeem ua rau raug mob thiab yuav tsis ua haujlwm zoo rau cov leeg trapezius.
- ** Nyhav Tsim Nyog:** Siv qhov hnyav uas nyuaj tab sis tswj tau. Kev nqa qhov hnyav hnyav dhau tuaj yeem ua rau daim ntawv tsis raug thiab muaj peev xwm raug mob. Pib nrog qhov hnyav dua thiab maj mam nce ntxiv thaum koj lub zog txhim kho.
- ** Ua pa ua pa: ** Nco ntsoov ua pa kom zoo thaum lub sijhawm ua haujlwm. Ua pa thaum koj nyob hauv qhov chaw so thiab exhale thaum koj ua haujlwm hnyav. Tuav koj ua tsis taus pa tuaj yeem ua rau muaj qhov hnyav
Trapezius FAQs
Tuaj nov cuag Trapezius?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog trapezius. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav thiab tsom rau daim ntawv kom zoo kom tsis txhob raug mob. Qee qhov kev tawm dag zog rau cov neeg pib tshiab muaj xws li shrugs, upright kab, thiab lub ntsej muag rub. Nco ntsoov sab laj nrog tus kws tshaj lij yog tias koj tsis paub meej txog yuav ua li cas ua cov kev tawm dag zog no.
Yuav ua li cas kev sau ntawv tso? Trapezius?
- Lub Nruab Nrab Trapezius yog lwm qhov kev hloov pauv, uas pab txhawb kev thim rov qab ntawm lub xub pwg hniav.
- Lub Lower Trapezius yog qhov thib peb variation, thiab nws pab nyob rau hauv lub downward zog thiab kev nyuaj siab ntawm lub xub pwg hniav.
- Lub Clavicular ib feem ntawm Trapezius, yog lwm qhov kev hloov pauv, uas koom nrog kev nce ntawm scapula.
- Tus txha caj qaum ntawm Trapezius, yog qhov kawg variation, uas pab txhawb kev sib hloov thiab stabilization ntawm scapula.
Yuav ntawm li cas kev caij kab mob los tso tso Trapezius?
- Lub Deadlift yog ib qho kev tawm dag zog uas koom nrog tag nrho lub cev, suav nrog cov leeg trapezius. Los ntawm kev koom nrog cov ntxiab thaum lub sijhawm nqa thiab txo qis, nws yuav pab txhim kho cov leeg nqaij, lub zog thiab kev ua siab ntev, yog li ua tiav cov haujlwm ntawm lub trapezius hauv kev nqa thiab txhim kho lub xub pwg nyom.
- Kev tawm dag zog Bent-Over Row tsom rau nruab nrab thiab qis cov leeg trapezius, uas feem ntau tsis quav ntsej. Qhov kev tawm dag zog no pab kom sib npaug ntawm txoj kev loj hlob ntawm cov leeg trapezius los ntawm kev ntxiv dag zog rau nruab nrab thiab qis qis, txhim kho tag nrho cov haujlwm ntawm lub trapezius hauv lub xub pwg nyom thiab scapular txav.
Cov ntawv cov tuam tsev muaj kev khiav Trapezius
- EZ Barbell Trapezius Workout
- Back Strengthening Exercises
- EZ Barbell Back Workout
- Trapezius Muscle Exercise
- EZ Barbell Trap Workout
- Back Muscle Building Exercises
- EZ Barbell Exercises for Back
- Trapezius Strengthening Exercises
- Barbell Workouts rau Trapezius
- EZ Barbell Back Muscle Training