Fitness

Trained these muscles make the figure look more massive, but beginners should refrain from working them separately.

Anatomy of the trapezius muscles
To understand how to properly load this group of muscles, it is worth first delving into the anatomy. The trapezius is a triangular flat muscle, which is located in the upper back and adjoins the muscles of the neck.

Visually, it is divided into three parts:

Upper – adjoins the neck and is involved in lifting the shoulders upward.
The middle part is located between the shoulder blades and is involved in lifting them up.
Lower – is located in the lower part of the shoulder blades, is responsible for lowering the scapular bones.

Why train the trapezius?
Keeping this muscle group toned is necessary for every athlete. A strong trapezius will increase your strength results in basic exercises – deadlift or bench press. It will also decrease the load on shoulder joints, reduce spinal curvature, and minimize the risk of injuries.

By working all parts of the trapezius, you will be able to:

• Make your back muscular. The trapezius largely determines how powerful and relief you will look from the back;
• improve your posture. When trapezius is underdeveloped, slouching occurs, and asymmetry leads to scoliosis. A strong muscle helps keep your back straight and your shoulders straight. You will get rid of pain in the cervical spine and feel more confident;
• Improve your performance in a variety of sports. The trapeze stabilizes your shoulder blades and shoulders, increasing your throwing or hitting power. If you want to be successful in any sport, you can’t do without a strong trapeze.

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It is not only strength exercises that can help you work this muscle.
Training and proper nutrition, different types of exercises and healthy habits help to become healthier. After all, it’s great to feel lightness, strength and energy all day long. We should not forget about the aesthetics of the body: beautiful and firm legs is a dream, but it can become a reality if you follow some rules and know how to work.

How to pump the rear surface of the thigh in the gym?
Leg curls while sitting at the gym
How to do it

• Sit in the exerciser, fix your back in a straight position. Knees do not go far beyond the roller, the socks are pulled on themselves.
• Put your shoulders slightly down and hold your lower back tightly in place to prevent deflection.
• Take a breath and as you exhale, bend your legs.
• When returning to the starting position, do not fully straighten your knees and do not drop your weight abruptly.

Cuff leg swings
Technique

• Place one leg on the floor, it is a supporting leg, the second leg is slightly bent at the knee, put a special cuff on it, which is fixed behind the block.
• Keep your back straight, pull the sock on yourself. Place your hands on the frame of the simulator.
• Swing backward with your foot. Then lower it back without sudden movements.
• Switch legs and do the exercise again.

Flexion and extension of hip at the trainer
Technique

• Stand tight to the simulator, with your stomach and elbows pressed against the cushion, your body straight, and your lower back unbent.
• Bend your hip at the expense of your biceps, the toe is pulled on itself.
• Slowly return the leg to the starting position.
• Make sure the tailbone is stationary.
• Do the exercise on both sides.

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In some cases, this accessory will be very useful, but there are nuances.

Why do I need an athletic belt?
By performing exercises with limiting weights, you contribute to the activation of the defense mechanism of the nervous system. Muscles weaken, so it becomes impossible to lift heavy equipment. The athletic belt allows the muscles to contract at maximum weights, blocking nervous system signals. The spine when wearing an athletic belt is able to maintain an upright position even when working with extreme weights. In simple terms, the belt enhances the natural support of the body muscles.

Sometimes athletes wear this accessory when performing exercises that do not directly involve the lower back. A bench press, for example. Is it correct to use a belt in this case?

If your lower back is sagging during the bench press, the belt will help reduce the risk of injury. In this case the belt is useful. However, a lot in training depends on the nervous system.

At the level of sensations, the use of the accessory manifests itself as a strong compression in the abdominal area. As if something is protecting you. But it is important to understand that the belt is only an auxiliary tool. It will not guarantee you 100{f918c8c230b22f000277847ce26df3ea9ac4bbcabd1c40ab7d79f6a33bb50390} safety.

There is no point in wearing it for the entire workout and using it for all exercises. Moreover, you can “accustom” your muscles to the additional support, and they can simply become unaccustomed to independent work and get a reduced load from the exercises.

It will be much more helpful if you learn to treat exercise thoughtfully, guided primarily by common sense rather than by additional tools.

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We found six alternatives that work just as well!

What can replace the fitness band?
You need to find an object or material that can replace the band. Or think of another way to workout. In the first case, the following come to mind:

• elastic bandage;
• a jump rope;
• a medical tourniquet.

With these devices you can easily replace the fitness band when working with the target muscle groups. Let’s look at a few simple exercises.

Squats with an elastic band
The leg muscles are involved.

Technique

• Put the bandage just above the knee joint on both legs so that a tangible tension is created between them.
• Bend your knees and slowly lower yourself to a half squat. Control your knee joints – they should not move apart and away from the squat line.

Rope side to side in front of you
This exercise works the shoulders.

How to do it

• Fold the rope in half. Extend your arms in front of you at shoulder width so that the rope is in both hands.
• Perform the rope pulls diagonally up first, then to the side parallel to the floor, and at the end diagonally down.

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Not only will these muscles look aesthetically pleasing, but they will also help improve your posture.

Working out your abs is a complicated process, and exercise alone will not do. Want it or not, but to get the coveted six pack cubes, you have to start eating right. If you have a normal physique without excess weight, then the cubes with regular training and a normal diet will appear quite quickly. Together with a fitness trainer we made a program for you to pump your lower abs in the gym and at home.

Warm-up .
This is the key moment of any workout, even if you’re going to pump your abs. The warm-up will tone your muscles, help you warm up and raise your body temperature. Believe me, you will feel how it will become easier to perform exercises. And although it is much harder to injure your abs than any other muscles, we still recommend you to do three exercises that will cheer you up and prepare you for the load.

Jumping jack.
Technique

• Stand up straight, put your arms down along your body, and put your feet together.
• Perform a small jump and during the jump spread your legs to shoulder width and raise your hands above your head.
• Next jump back to the starting position.
• Breathe evenly while doing the exercise.
  Do 10-15 repetitions.

Squats

• Technique
• Stand up, straighten your back, put your feet about shoulder width apart, hands at your waist.
• Bend your legs at the knees, pulling your pelvis back, and place your hands in front of you.
• Then return to the starting position.
• Keep your breathing steady.
  Do 10-15 repetitions.

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They are great to pump the upper body, but not everyone can do it.

What are the benefits of Rocky pull-ups?
This version of the exercise perfectly pumps the broadest muscles of the back, shoulders, biceps and trapezius. However, for novice athletes, Rocky pull-ups will be challenging. In one repetition you will need to perform several movements, such as pulling up with your chest to the bar, dropping down, and then pulling up so that the bar is behind your head.

Rocky pull-ups cannot be classified as a traumatic exercise, but safety precautions must be observed. Try to avoid body movements, any sudden movements and hold on to the chinning bar firmly. Otherwise, it is easy to slip and fall from it, which may lead to injury.

Since it is a complicated kind of pulling up, it is better not to start doing it until your muscles are stronger. Prepare your back and arms for this load.

How to properly do pull-ups Rocky?
Technique of execution

• Grab the chinning bar with a grip slightly wider than your shoulders. Put your shoulder blades down. Legs can be bent at the knees or crossed, so as not to move the load on these muscles. Only arms and back should be involved in the exercise.
• Bend your arms at the elbows and slowly pull your chest toward the bar. Maintain a natural bend in your lower back. If you can’t reach the chinning bar with your chest, that’s okay. However, you should strive for this body position.
• Slowly lower yourself to the starting position.
• Pull yourself up to the bar so that the chinning bar is behind your head. You can tilt your head down for comfort.
• Return to the starting position.
• Do not make any sudden movements or body movements during the exercise.

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The complex will tone the muscles, but not over-pump them.

The arm area is often a problem to work out, especially if you want to tone and increase your flexibility and strength, but not over-pump your muscles. In a situation like this, Pilates is a great solution.

It will help you effectively tighten your figure, improve your posture and coordination, and get a feel for your body. Thanks to training, muscles become more elastic over time, and joint mobility and flexibility increases.

An important feature of the training is the absence of shock and aerobic loads, which reduces the risk of injury and expands the range of people who can practice Pilates. Classes are available to both younger and older generations. Pregnant women are also not prohibited from such exercises, but it is better to consult a doctor before exercising.

In addition to accurate technique, it is necessary to monitor the breath. Exercises change smoothly, flowing from one to another. Such a combination of attention and tranquility will allow you to achieve a balance between the spiritual and the physical, to release tension and find balance.

What are the benefits of Pilates hand exercises?

• Strengthening the muscles of the shoulders, forearms and hands. Strength is increased, it becomes easier to perform everyday tasks, such as carrying groceries from the store.
• Development of flexibility in arms and shoulders. Reduces the risk of injury and joint pain.
• Improved posture. During exercise, the spine regains its natural position, allowing you to also reduce tension in your neck and shoulders.
• Reduced arm pain. If the muscles in these parts of the body are tense in everyday life, you cannot avoid unpleasant sensations, but they will pass after a few workouts.
• Improved coordination. You will learn to control your body and movements.

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