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  • What's up, guys? Jeff Cavaliere, Athlean-X.com.

  • A little up close and personal today because we're going to get into our traps. I'm going

  • to show you how to start getting these muscles to start standing up a little bit more by

  • first understanding how they sit in your body in the first place.

  • You see, when you look at your traps they're a musclethey're a really big muscleand

  • they're actually attached all the way here at the back of my head and they go down into

  • my spine. It attaches to my spine, but they come around the back here.

  • You can see as they come around here as I stretch, all the way down here. This is this

  • muscle, all the way to the front here at the acromion, the outer third of the clavicle.

  • So this bone here in our body, they're wrapping around.

  • They're a big, meaty area here that you have to consider. But what do we do when we train

  • our traps? We do this. We go straight up and down, right? That's not necessarily the angle

  • that the muscle sits at.

  • If you really want to truly get at the angle the muscle sits at, what you want to do is

  • step your low cable here at an angle so my body is starting in this position here.

  • Now we're taking advantage of the fact that my headthe origin up hereand then

  • down here, the outer third of the clavicle, are separated as far as I can get. Now what

  • I would do is shrug from here. Of course, we know that they can retract the scapula

  • as well.

  • So what I'll do is, as I come around I would just rotate. So I would shrug, then rotate,

  • then pull. Shrug here, and then rotate and pull back. So in one motion it just looks

  • like that. I get a little bit of a half-turn, quarter turn of my body. Okay, so you can

  • see it from here.

  • It's like this, roll, and turn. Next thing you want to understand is, you want to make

  • sure that you're working the lower traps and the mid traps as well because they will help

  • to stabilize the scapula on your rib cage and then also help to prevent shoulder issues.

  • You could do that by raising a 25lb plate up and over your body. All the way up to the

  • top and then down, and then all the way up. Now, people do this in this fashion. They

  • take it all the way down and all the way up.

  • The thing is, your traps are really kicking in from this point up, okay? From here up,

  • you're working mostly front delt. We know that the front delts are really going to kick

  • in and work on that first part. You don’t have to do that.

  • You can take an inclined bench like this and then take your 25lb plate here up on top,

  • and then just use that as the low point and basically raise from there. So up top, down

  • eccentrically, and up. Then down.

  • Try to get as many reps as you can until failure, but go for high rep ranges here. These muscles

  • are built for endurance and when we train them strictly for strength we lose out on

  • the opportunity to expose them to the tension that they're used to getting.

  • You want to try to hold your shoulder blades down and back as you do this to, again, reinforce

  • the actions of the traps.

  • If you want to start getting these muscles to start popping up a little bit more, then

  • you have to get an understanding a little bit more about how they lay in your body to

  • appreciate how you really need to start training them.

  • Guys, we're putting the science back in strength here as we always do. If you've found this

  • video helpful make sure you leave your comments and thumbs up below.

  • In the meantime, whatever you want to see, you let me know that too. If you're looking

  • for a training program that cuts through the crap, shows you how to train and get the most

  • out of every single workout you do then head to AthleanX.com right now and join my team;

  • team Athlean.

  • I'd love to be able to train you for the next 90 days to show you what's truly possible.

  • I'll see you guys over there. Bye.

What's up, guys? Jeff Cavaliere, Athlean-X.com.

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A2 初級

ビッグトラップへの2つの動き(TRAP WORKOUT MUSTS! (2 Moves to Bigger Traps (TRAP WORKOUT MUSTS!))

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    happinessfr に公開 2021 年 01 月 14 日
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