< strong>The origin, insertion and function of the trapezius muscle
In back muscle training, the trapezius muscle plays an important role. Compared with the latissimus dorsi muscle, it will make your back wider. , the trapezius muscle determines the thickness of your back
In training the trapezius muscle, we need to take all aspects into consideration. The trapezius muscle is a relatively large muscle, extending from our neck all the way down to Middle back
Today we will introduce you to the trapezius muscle from an anatomical point of view, and understand its shape, location and function. This will better help you understand the trapezius muscle and train better. !
Location: The surface of the neck and upper back
Shape: Triangular flat muscles on one side and rhomboidal muscles on both sides
Starting point: External occipital protuberance, nuchal ligament, all thoracic spinous processes
Insertion point: External 1/3 of clavicle, acromion, Scapular spine
From an anatomical view, the trapezius muscle can be divided into upper, middle and lower parts according to the direction of the muscle fibers. The functions of the three parts will also be somewhat different
The upper part of the trapezius: retraction, elevation, upward rotation of the scapula, flexion, lateral flexion, and neck rotation
The middle part of the trapezius muscle: retracts the scapula
The lower part of the trapezius muscle: retracts, sinks, and rotates the scapula upward< /p>
Among them: The upper, middle and lower parts of the trapezius muscle can perform the action of retracting the scapula. Both the upper and lower parts of the trapezius muscle can rotate the scapula upward, and the middle part of the trapezius muscle can rotate the scapula upward. You can only perform the action of retracting the scapula
How to train the trapezius muscles?
The more classic exercises for training the upper trapezius muscles are shoulder shrugs and overhead presses. Pay attention to the use of lifting and upward rotation of the scapula.
To train the trapezius muscles The best exercises for the middle part are those that include scapula retraction, such as various horizontal pulling movements
The best exercises for the lower part of the trapezius are those that include sinking the scapulae, such as pull-ups, Pull-down and other actions