How to lose weight on trapezius

The trapezius muscle is a triangular muscle under the skin of our neck and back. It is normal for the muscles in this area to be well developed, especially if you like to exercise regularly, the trapezius muscle will be very obvious. Women all want to have a good figure. The appearance of trapezius muscles makes the back look very ugly in summer, so they will look for some ways to lose weight. So, how to lose weight on your trapezius muscles? Let’s take a look at the method below.

How to reduce trapezius muscle

Group 1: Head pressing exercise diagonally forward, place your hands behind your back, press your head diagonally forward, and feel the neck muscles pulling. Then switch to pressing down diagonally forward.

The second group: Move your head forward and backward, with your hands hanging naturally, first push your head forward and down, then slowly lift it back and press down.

Group 3: Place one hand above the head, press down the head, and exert force on the neck. Stop on the other side.

Group 4: Left and right head shaking exercise, with both hands hanging naturally, and the head shaking as far to the left or right as possible.

Keep doing it every day! After the trapezius muscles become thinner, not only can the neck appear longer, but the whole body will also look more muscular.

Trapezius muscle function

The expansion of the upper muscle bundle can lift the scapula, the expansion of the lower muscle bundle can lower the scapula, and the expansion of the entire muscle can bring the scapula closer to the spine. Located in the superficial layer of the neck and upper back. It originates from the superior nuchal line, external occipital protuberance, nuchal ligament and local thoracic spinous process. The muscle fibers gather laterally and end at the lateral 1/3 of the clavicle, the acromion and the scapular spine. Function: Brings the shoulder blade closer to the spine; the upper muscle bundle can lift the shoulder blade, while the lower muscle bundle can lower the shoulder blade. When the shoulder blade is pressed firmly, the muscles on one side expand, causing the neck to flex to the same side and the face to turn to the opposite side; when the muscles on both sides expand at the same time, the head can be tilted back.

How to Exercise the Trapezius Muscles

Barbell Shrug

Stand with your feet shoulder-width apart, hold the barbell in front of you with your hands slightly wider than your shoulders, keep your body straight, and keep your shoulders down. Shrug your shoulders up as far as you can and use your shoulders to reach your ears! Hold at the highest point for 1 second, then slowly fall back to the starting position. When exhaling, lift your shoulders upward, keep expanding for 2 seconds, and keep your arms stretched while lifting.

Dumbbell Shrug

Stand holding dumbbells with both hands. Stand forward naturally, with your head straight and looking forward, hold dumbbells on both sides of your body with both hands, and shrug your shoulders upward and backward. Hold at the highest point for 1 second, then slowly fall back to the starting position. Repeat this action.

Barbell Back Shrug

To begin, place the barbell on a barbell rack or bench and then lift it from the bench. Hold the barbell with both hands behind your back, with your palms facing backwards. Shrug your shoulders upward, pausing for one second at the top. Then control the barbell and lower it slowly. Repeat this action.