How to pump up a trapezoid on the horizontal bar - exercises, video
- What is the secret to a successful workout?
- The best trapezius exercises on the horizontal bar
With the help of exercises on the horizontal bar, the trapezius is pumped much easier than the triceps or chest, but for this you need to perform the movements with the correct technique. In general, this muscle group works with any pull-up, but you can shift more load to it, increasing the effectiveness of your training.
What is the secret to a successful workout?
To perform the exercise on the trapezius bar, you need to learn how to pull yourself up correctly. Particular attention should be paid to the technique of movements, bringing it to perfection, and after that you can increase the number of repetitions. For beginners, we advise you to first study how to create a training program on the horizontal bar for beginners.
Slowly rise and fall without jerking, keeping track of the time of each movement (it should be approximately equal). Do not forget to monitor your breathing: exhale when exerting force, and inhale during the negative phase. Between approaches you need to take a short break - no more than 2 minutes.
The best trapezius exercises on the horizontal bar
Pull-ups with a wide grip
This exercise can be performed in different ways, each of which will give a specific result. In both cases, you need to grab the bar wide and hang on it, and then begin to smoothly rise and just as slowly fall, bending your limbs at the elbows. The end point is different for the two versions:
- chest pull-ups;
- to the back of the head.
Chest Pull-Ups
Your legs should be crossed and your knees bent to avoid swinging on the horizontal bar. This will also eliminate attempts to push off from the air, performing inertial movements.
When lifting, try not to strain your biceps, but concentrate on your trapezius. Competent execution of the movement involves touching the bar with the top of the chest, when the elbows look down and the gaze is directed upward.
Per head
This version of the exercise on the trapezoid bar requires stretching the body in a straight line, that is, there is no need to bend your legs. At the end point, the bar should be at the back of your head, but be careful not to hit your head. Elbows should be perpendicular to the floor, and your gaze should be directed slightly downward or straight.
Attention!
In addition to the trapezius, the above exercises work the latissimus and teres major muscles, and slightly involve the arms, lumbar region and even the chest.
Of course, the list of trapezius exercises on the horizontal bar is much more extensive, so we looked at those that seem to us to be the most effective. We invite you to watch a video of training on the trapeze bar from experienced horizontal bar athlete - you may want to repeat some elements or learn new tricks on the horizontal bar.
Source: https://www.sportobzor.ru/trapecii/uprazhneniya-na-turnike-na-trapeciyu.html
How to pump up a trapezoid on a horizontal bar
Do you want to pump up your trapeze on the horizontal bar, but don’t know how? Our simple exercises and tips described in this article will help you.
When mentioning the “trapezoid,” many people have various associations: someone may think of a quadrangular figure with one pair of parallel sides; someone will remember the famous aerial gymnastics apparatus from the circus. In our article we will talk about the trapezius muscle, or more precisely about how to conduct training aimed at strengthening the muscles of the neck, latissimus dorsi and deltoid muscles.
To strengthen the trapezius muscle system, it is enough to have one horizontal bar, since the main exercise for pumping it up is pull-ups. We’ll talk about how to pump up the trapezoid on the horizontal bar below.
Wide grip pull-ups
This training can be divided into two main types, both give effective results. The essence of the main movements in both options is the same: placing the arms wide, relative to each other, the person hangs on the horizontal bar, smoothly rises with the efforts of the arm muscles and slowly lowers to the starting position.
These types differ only in the location of the end point of the exercise. You either pull yourself up to the bar with your chest, or bring it to the back of your head. The starting position for both types of training is hanging with your arms outstretched, with your legs crossed and your knees bent.
This position will not allow the body to swing on the horizontal bar, or push off the air with your legs, thereby simplifying the main task.
When lifting, try to keep your biceps as relaxed as possible, while the trapezius muscles, on the contrary, should be well strained. A correctly performed exercise can be considered touching the horizontal bar with the upper part of the sternum, while the elbows should be directed perpendicular to the ground, and the gaze should be upward.
Wide grip head pull-ups
This method also helps to pump up the trapezius on the horizontal bar, but here pull-ups must be done with the legs straightened in line with the body, while the back must be perfectly straight.
In the upper lifting position, the horizontal bar should be located at the back of the head, to avoid injury, watch the position of the head when performing this exercise, it is also important to pay attention to the position of the elbows, they should look at the ground. In this type of pull-up, with the exception of the trapezius muscle, the round dorsal muscles are also actively involved.
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How to quickly pump up your trapezoid
In order to quickly pump up the trapeze on the horizontal bar, you need to strictly adhere to some rules and recommendations, which ones, read on.
Many people are interested in the question: how to quickly pump up a trapezoid on a horizontal bar and achieve visible results in the shortest possible time. First of all, it is necessary to pay maximum attention to the correct training technique:
- When lifting and lowering the body, watch the time of movement - it should be the same.
- It is also important to control your breathing: inhale as you lower and exhale as you rise.
- There must be at least a two-minute pause between approaches, this is how much time it takes for the muscles to recover. However, you should not abuse long breaks, as inaction will significantly reduce the effectiveness of classes as a whole.
Finally, I would like to remind you of the importance of proper, balanced nutrition. After all, good visible results can be achieved by combining active training with special diets.
We also recommend that you read the following materials:
Source: https://www.znayuotvet.ru/kak-nakachat-trapeciyu-na-turnike
Preparation for classes
Before performing elements on the horizontal bar, you must prepare a special place for training. A regular crossbar is required. It is available in any gym. Exercises can also be performed on the horizontal bar and parallel bars, which are located on outdoor sports fields. You can also perform shoulder exercises on the horizontal bar at home. To do this, you must make several special preparations.
- Fix the crossbar in any doorway or buy a wall bars with a horizontal bar.
- It is best to purchase special gloves for gymnastic exercises. This way, calluses will not develop after training. If you wish, you can also buy hand talc.
- Prepare special weights that will help you achieve the desired result faster.
The horizontal bar must be firmly fixed in place; it should not bend down. After you make sure that the crossbar is securely fastened, you can proceed to the exercises. It is very important to practice according to quality.
You can work on the horizontal bar by changing the position of your hands. The grip can be direct, reverse or intermediate. Thus, by combining different types of pull-ups, you can work several large muscle groups at once. You can work on relief and mass. In order to increase muscle size, you must train with special weights. Put a briefcase on your shoulders, put dumbbells, water bottles or regular books in it. In order to dry out, perform as many repetitions as possible with your own weight.
How to pump up a trapezoid on a horizontal bar
If you want to become the owner of expressive muscles, then first of all you need to learn how to do pull-ups. In this article we will tell you how to perform exercises aimed at developing the trapezius. This muscle group is located in the upper back and back of the neck.
Its strength and power are of great importance for people involved in strength and pulling sports. These muscles have the shape of a triangle, the base of which is located at the spine. Two triangles located on either side of the spinal column together form a trapezoid.
That is why these muscles have such a name.
Important!
As for the functions, they actively raise and lower the shoulder blades - that is, they are involved in strength exercises and normal everyday movements. For example, when you raise your hands behind your head.
Do you want your body to have a wide, muscular torso? Then actively use the horizontal bar. During pull-ups, it is the upper part of the body that is intensively worked out - and the muscles become expressive and prominent. Below we will name the most effective exercises that develop these muscles.
So, how to pump up the trapezoid on the horizontal bar with a wide grip:
- Why wide? Because the wider the grip, the more intensively the back muscles are worked.
- Starting position: fix your hands on the bar at the widest possible distance from each other
- Hang from the bar with your feet off the floor and your knees slightly bent
- Then slowly lift your body until you touch the bar with your upper chest. While pulling up on the horizontal bar, try to bring your shoulder blades together as much as possible
- Slowly lower yourself down and place your feet on the floor, then release the bar
Here are some general recommendations for those who have never done pull-ups on a horizontal bar before. Under no circumstances should you go down too sharply. Do not release your hands from the bar until your feet touch the floor. Otherwise, you risk getting a serious injury as a result of pulling up - for example, displacement of the cervical vertebrae (especially if you suffer from osteochondrosis). Another important rule: lifting the body must be done using muscle strength, and not due to inertia. Therefore, when you grab the horizontal bar, do not swing, but fixate yourself in the hang.
A fairly common pull-up mistake is the “top point” being too low (relatively speaking, throwing your chin over the bar). As you lift your body up, try to touch the bar with your upper chest. Only in this case the exercise will be effective.
Also be sure to monitor your breathing. During muscle effort, exhale, while relaxing, inhale.
If you have just started training, then the load should be increased gradually.
Another effective exercise designed to train the forearms and trapezius muscle groups is lifting the body with the bar behind the head. Please note that at the top of the lift, your elbows should be perpendicular to the floor. Therefore, try not to lower them so as not to reduce the effectiveness of the workout.
You can also pump up other muscle groups on the horizontal bar, namely:
- Breasts
- Press
- Latissimus dorsi
- Biceps
- Triceps
- Located in the forearm area
In a word, a simple crossbar is simply an ideal equipment for home and professional use. You can install it in your apartment even if there is no free space.
It is enough to choose the most convenient mounting method (wall-mounted, inter-door spacer, etc.). All types of reliable domestically produced metal horizontal bars are presented in our online store. Prices are affordable, delivery is prompt. Each product comes with a warranty.
The sooner you purchase this inexpensive but effective exercise machine, the sooner you can start modeling your body.
We wish you successful training and profitable shopping at idealturnik.ru!
Source: https://IdealTurnik.ru/kak-nakachat-trapeciyu-na-turnike/
Anatomy of the back muscles
The anatomical structure of the back consists of muscles grouped in pairs, entwining the back of the body. They are divided into two large groups:
External. Formed by the latissimus, serratus, trapezius and extensor muscles. They form the surface of the back and therefore require increased attention.
Internal. Located deep under the external ones, they are a combination of the diamond-shaped, large round, adductor blades and other
If these muscles are given due attention and developed, they begin to push out the external ones, giving the back a deep and powerful relief. Pumping up the back muscles, first of all, involves working out the latissimus
This is due to the size, since they are the largest and give the silhouette the coveted V-shape. When a training program is drawn up, the main emphasis is on exercises that specifically develop them.
Pumping up the back muscles, first of all, involves working on the latissimus. This is due to the size, since they are the largest and give the silhouette the coveted V-shape. When creating a training program, the main emphasis is on exercises that develop them.
To pump up the latissimus muscles to the maximum, you need to have a clear understanding of what functions they perform for the human body. They are involved when the upper limbs lead to the body from above and below, from the side and from the front, that is, when performing pull-downs. These exercises should be the main basis for training the latissimus muscles.
The most effective exercises for back training, during which the athlete is able to perform natural and maximally functional movements, are pull-ups. You should give up light block pulls and focus on heavy variations.
The volume of the upper part of the body is given by the trapezoidal shape, which is located in the middle. The trapezius is attached to the neck and shoulder joints. These points of contact create bumps on the neck. The function of this muscle is that it brings each other together and lifts the shoulder blades down and up. A similar movement occurs indirectly in almost all exercises that are done for the back. Inclined and straight shrugs are best suited for developing the trapezius.
Extensors are long, oblong muscles that stretch along the entire spine. Their function is quite simple. They are responsible for flexing and extending the body back and forth
The extensors should not be neglected. When they are developed, the back becomes stable when performing exercises, which provides progress for the entire training process
The best exercise that allows you to pump up your extensors most effectively is the deadlift. It really is the best for working absolutely all muscles, not just the back. When performing this exercise, your arms and legs are also pumped up, but the most important thing is that the ligamentous apparatus is strengthened, and the depth and thickness of the back is increased.
This result is achieved because the heaviest weights are involved in the deadlift. This also has its downsides. With this exercise it is impossible to increase the width of the back. It doesn't get any more powerful on the sides.
We must not forget about the serratus muscles. They articulate with the oblique abdominal muscles. There is a small layer of subcutaneous fat here. Due to this, when the serratus muscles are developed, they add even more attractiveness to an athletically built athlete.
The most effective exercises for this group are diagonal crunches performed on the abs, as well as various pullovers. There is no need to pay special attention exclusively to these muscles. They are growing and catching up along with the others.
How to pump up the trapezius on the horizontal bar - how to pump up these muscles, preferably on the horizontal bar? — 2 answers
In the Sports , the question is how to pump up these muscles, preferably on the horizontal bar? asked by the author of XSTARx the best answer is The anatomy of the trapezius muscle is such that for its best formation it is necessary to work the muscle in three completely opposite directions. This means that there is no unique training for the trapezius; you will have to perform a set of at least three exercises: one for each part of the trapezoid. Original source
Go to the hall!
Answer from Georgy Hakobyan [master] Horizontal bars. Will desire... And everything will be fine Answer from Plastelin The End [guru] These? Take 2 buckets of water and pump... Answer from Margarita Samorodova [guru] This is a trapezoid.
On the subject: How to pump up the vastus lateralis muscle
On the horizontal bar, he swings with the back of his head towards the crossbar. Answer from Alexey Marchenko [expert] Pull yourself up onto the bar with a WIDE GRIP, as wide as possible.
It is advisable to reach the point where you do not touch the horizontal bar with your chin, but on the contrary, when doing such a pull-up, bring your head UNDER the crossbar.
Then exactly those muscles that you pointed out will sway.
Answer from Alexey Ulybin [guru] the sun of unsleeping rights. The horizontal bar and parallel bars are not a panacea. Exercises on them cannot train the trapezius. here in buckets, yes. the trapezius is responsible for moving the scapula. so exercises that move the scapula will train it. Answer from Valery Tolmach [newbie] You take dumbbells or weights, and move your shoulders up and down, keeping your back straight. Answer from the Human [guru] shrug with a barbell in your hands or with dumbbells! Shrugs are shrugging your shoulders up and down with a weight in your hands. weight for 10 repetitions Answer from Andreich [guru] Yes. . Shrugs need to be done. The exercise is very simple. It seems to me that it is most convenient to do this with a barbell while standing. You take the barbell in your hands. Keep your back straight. Grip shoulder width or slightly wider. Raise your shoulders as high as possible, then lower them without throwing. The movement is the same as it happens when a person responds negatively and at the same time shrugs his shoulders. Can be done once a week or 3 times every 2 weeks (i.e. every 5th day). The weight is taken such that a maximum of 10-12 repetitions can be performed. Done in 3 sets with 1 minute rest between sets. If after the 2nd approach you feel that with the same weight you cannot perform 10 repetitions in the 3rd approach, then slightly reduce the weight. That's all.
Good effective exercise.
Answer from Usv [guru]here see shrug exercises with descriptions and technique
https://bodyzoom. ru/upragnenia/spina
Reply from 2 replies [guru]Hi! Here are more topics with the answers you need:
Source: https://2oa.ru/kak-nakachat-trapetsiiu-na-turnike/
How to pump up your trapezius at home?
Most muscles can be trained at home without special equipment, although this, compared to training in the gym, will require a little more time. The trapezius muscles of the back are no exception, which can also be pumped up at home, and without the use of weight training equipment or any other equipment at all. then impressive sports equipment. How? – this is what this article will talk about...
As you know, the most important exercise in working out this muscle group is shrugs. Bodybuilders usually perform it with a barbell, but work with dumbbells, according to sports medicine experts, is considered much more effective. It allows you to significantly increase the range of motion and, consequently, the degree of involvement of the target muscles...
If you have collapsible dumbbells at home, then this option for working on yourself is quite realistic and accessible. If not, don’t despair, we will suggest very real alternatives at hand... But this will be discussed later in this article...
Shrugs with dumbbells
- Starting position: standing upright. Hands with dumbbells - at the seams or in front of the hips. Grab your hands with your fingers facing you.
- Only using the trapezius do cyclic shrugs. In other words: without bending our elbows, we pull our shoulders up towards our ears.
- After pausing for a few seconds at the top point of the trajectory, we move down to the lowest point, stretching the back as much as possible. It is very important to carry out all movements smoothly, without jerking, because getting a sports injury in this exercise is as easy as shelling pears.
Shrugs with kettlebells
This movement is also quite accessible for working with kettlebells. The execution technique is almost identical.
Shrugs with an expander or elastic band.
If at your home there are no dumbbells or weights at all, but you have a foot expander or a rubber shock absorber, it is quite possible to perform this movement with the help of these sports equipment. If only the load is suitable, since shrugs are usually performed with impressive weight. A rubber band is unlikely to be able to provide such a level of load... but as an option, you can try.
Shrugs with improvised projectiles
If you have nothing at home at all, and there are no sports equipment as such, you still shouldn’t despair. Let's use improvised means.
We can easily replace dumbbells with plastic bottles or buckets filled with water, bricks, or anything heavy. Simply hold the weight at your sides or in front of you and, without bending your elbows, shrug your shoulders.
The technique of execution is extremely simple, and therefore, in principle, applicable to execution with any available weight.
In addition to shrugs, there is a whole range of various exercises available for implementation at home, in which the muscle group we are considering is somehow involved. Let's explore these exercises...
Push-ups for pumping up trapezius
The muscles of the upper back work best when doing push-ups with clasped hands - the so-called “Diamond style”. Take the position as for regular push-ups, thumbs and index fingers should touch or be as close as possible to each other, the body should be in a straight line, feet together, back straight.
Slowly lower yourself until you touch your hands. Try to tense the muscle group we need. Ascend smoothly and complete the ascent in about 2 seconds. Make sure that your elbows are constantly pressed to your body.
Hand lift
This exercise effectively affects the trapezius and will help pump them up. To complete it, you will need a regular wall without shelves, pictures, etc. Get into a handstand with your feet against the wall to maintain balance.
Lower your body down and then push your body up, tightening your trapezius. Do not lift yourself using your shoulders and hands; the main load should go to your back.
On the subject: How Mark Wahlberg got pumped up
Work on the horizontal bar and parallel bars
The previous exercises do not require any equipment at all and are suitable for beginners. To more effectively influence the trapezoidal group, you can use the simplest sports equipment: a horizontal bar and parallel bars - they are in every yard on any sports ground...
So, we have already learned how to pump up trapezoids at home with sports equipment and the weight of our own body, now we will learn how to do this with the help of parallel bars and a horizontal bar:
Horizontal bar
When exercising on the horizontal bar with a load on the trapezius, the grip should be open (thumb at the top of the bar) and wide. You can perform regular, classic pull-ups and head pull-ups.
Bars
For focused training of the trapezius muscle group, you need to climb onto the uneven bars so that your body is parallel to the floor. Place your legs on the bars. From the starting position, begin to stretch upward, trying to strain your upper back and neck to the maximum, and concentrate on the work of your muscles.
By adhering to all the listed rules and regularly working on yourself, over time you will be able to significantly improve your upper back, which is what we sincerely wish for you!
Source: https://iron-arms.ru/trenirovka/spina/kak-nakachat-trapecii-v-domashnih-usloviyah.html
Rules for organizing training
Equally important is a competent approach to organizing your training. After all, we achieve not just muscle strength and tone, but also their growth. Therefore, the second goal is to build the training correctly. To do this, the following conditions must be met:
- Train regularly – 2-3 days a week and be sure to rest between workouts. Muscle growth does not occur during the training itself, but after it - during the recovery period. Working hard will deprive your muscles of this period, and, consequently, of growth. If the muscles are very sore, it means they have received a lot of microtraumas, so you still won’t get full results from them - it’s better to give them another day of rest.
- Do the optimal number of repetitions and approaches (sets). For muscles to grow, you need to do 3-4 sets, each with 8-12 repetitions. We approach the maximum number of repetitions in a set gradually: first we do as many as we can, and then over time we increase the number of repetitions.
- Rest between sets for 2 minutes.
- Increase the load. The muscles adapt to the load and no longer receive stress, which stimulates the growth and development of muscle fiber. Therefore, over time, we gradually increase the number of repetitions and sets. If this load is not enough, you can use weights, for example, doing pull-ups with a heavy backpack over your shoulders or wearing a belt on which weights are hung from a barbell. But, the greater the weight, the fewer repetitions you need to do (but not less than 6).
- Concentrate on the work of the muscles that we are “pumping”.
- Provide the body with proteins - muscles need protein not only for growth, but also for normal recovery.
- Watch your technique for performing pull-ups. By violating the execution technique, you reduce the effect of the exercises and risk injury.
The described shoulder exercises on the horizontal bar are just the “mandatory minimum”. If you add all other types of pull-ups to it, it will only be better, because in this case the shoulders will always be involved, albeit with varying degrees of load.
The horizontal bar is a universal apparatus around which every beginning bodybuilder should build his training. Include a portion of pull-ups in your program.
Pull-ups allow you to pump up your shoulders as effectively as possible on the horizontal bar, but to choose a specific exercise, you need to focus on a specific muscle group that you are going to work.
How to pump up a trapezoid at home
Greetings to all lovers of swinging at home. Today we will answer one of the most popular questions: how to pump up a trapezoid at home . Many athletes, and especially beginners, want toned, brutal trapezoids so that they look impressive under any sweater or T-shirt.
You can pump up your trapezius without special expensive equipment in the gym. Therefore, this article is suitable for those athletes who do not have the opportunity to visit the gym.
In this article we will look at the best trapezius exercises , how many approaches and repetitions will need to be done. It is worth noting the important fact that the trapezius and large biceps receive the greatest attention.
Advice!
Therefore, we will consider the most effective exercises for pumping up the trapezius , on parallel bars, horizontal bars, and push-ups.
For quick pumping, we recommend reading the article: a protein shake at home for muscle growth recipe, and how to quickly gain muscle mass.
Trapezius exercises
Important: training on the trapezius can be carried out in parallel with training on the arms or pectoral muscles. Before starting classes, warm up thoroughly so that you don’t pull anything. Don't forget to eat foods rich in proteins and carbohydrates. If you don’t know when and what to eat, we recommend a useful article: what to eat after training to gain muscle mass.
How to pump up a trapezoid on a horizontal bar
So, let's start with the most effective and working way to pump up the large trapezius muscles - wide-grip pull-ups on the bar. I don’t think I need to tell you what a wide grip on a horizontal bar is. In a word, this is a grip with the arms positioned as far apart as possible during the pull-up, that is, place your arms wider than your shoulders.
Starting position: take the horizontal bar wide, do not wrap your thumb around the bar. Try to pull yourself up to your chest; when doing this, you should bring your shoulder blades together so that the load is focused on the trapezius muscles . Do 4 sets of 6 – 12 repetitions. Do everything beautifully and without jerks.
It is worth noting another effective option for pumping up the trapezius on the horizontal bar - pull-ups by the head. Starting position: also grab the bar with a wide grip and try to pull yourself up by your head. While doing pull-ups, try to keep your biceps muscles relaxed and your trapezius muscles tense. Do 3 sets of 4 – 8 repetitions.
For large, toned trapezius, you also need a large, muscular back, so we recommend the article: how to pump up your back at home.
How to pump up a trapeze on uneven bars
Now let's move on to the next exercise for pumping up the trapezius muscles at home - these are push-ups. The question of how to pump up trapezoids on the uneven bars is quite difficult, but very solvable. Therefore, for this you will need beams, which can be found in any yard.
Starting position: you need to hang on the parallel bars so that your body is parallel to the floor or ground. If it’s hard for you to do or you’re a beginner, then you need to put your feet on the bars.
Attention!
In a word, your body should be in the shape of a wheel, when you have chosen the starting position, try to push up in such a way as to load the trapezius as much as possible, and bring your shoulder blades together.
When everything is easy for you, bend your knees together and press them up to the pectoral muscles, this will allow you to load the trapezius as much as possible. Do 4 sets of 12-16 reps.
How to pump up your trapezius with push-ups
Another cool exercise that will help you build up your trapezius at home quickly .
Starting position: take a lying position, place your hands at chest level so that your large index fingers touch one another, keep your back straight, do not lift your buttocks up. Slowly lower yourself down until your chest touches your arms.
Again, during the movement, tighten the trapezius muscles . Elbows should be pressed to the body, not to the sides. Do 4 sets of 12-16 repetitions.
Strong delts - powerful arms
Delts or shoulders are very important for a person. It is with the help of them that we pull and lift heavy weights. In addition, it is the powerful shoulders that complement the outlines of strong and muscular arms. Have you ever seen an athlete with good biceps and triceps, but no toned shoulders? Most likely no.
This is easiest to do using traditional methods, that is, you should gradually increase either the number of approaches or the number of pull-ups. It is through this that you can seriously increase your strength, and your muscles will become not only stronger and stronger, but also more resilient. You shouldn't expect to do more reps every day, it takes time, it's best to increase the number of pull-ups by 2 every two weeks, and the number of sets from about 3 to 6 over three months.
