Trapezius and neck muscles are no less "ostentatious" muscles than biceps, abs or quadriceps. Large traps and a strong neck are a sign of real power. It is imperative to train these parts of the body, because a distinctly convex upper back and a brutal neck will clearly emphasize the athlete's athleticism.
Trapezius muscle anatomy
The trapezius muscle has a flat triangular shape, its base facing the spinal column, and its apex facing the acromion of the scapula. There are two given triangles on the back, one on the left side and one on the right. Together they form a trapezoid shape.
The trapezoid is located in the back of the neck and upper back. By its size, you can immediately determine whether a person is engaged in strength training or not.
Anatomical theory divides the trapezius muscle into three main areas:
- top part;
- middle part;
- Bottom part.
Each of the parts performs its own anatomical function.
The main function of the trapezium is the movement of the shoulder blades, which, in turn, provide rotation, raising and lowering of the arms. Separately, it looks like this:
- reduction of the shoulder blades to a fixed spinal column with maximum approximation, which occurs due to the general contraction of the muscles;
- raising the shoulder blades and the entire shoulder girdle with the upper muscle bundles, lowering - with the lower ones;
- rotation of the bone along the tangential axis while contracting the upper and lower parts of the trapezoid at the same time;
- retraction of the head back by a general contraction of the trapezium with a fixed scapula;
- a slight turn of the front of the head in the opposite direction when squeezing one of the triangles of the trapezoid.
Many novice athletes do not pay enough attention to the muscles of the trapezium, for them it is nothing more than a jumper between the neck and shoulders. However, it is impossible not to pay attention to the trapezoid. Its volume takes up at least a third of the back. When "hammering" on the trapeze, a huge "island" in the very center of the back is left without attention, which automatically makes it weak, and the athlete's shape disproportionate.
Pumping the trapezoid requires a well-thought-out program and hard training. The top of the trapezoid (in the neck area) is effectively worked out with the help of shrugs. The bottom (between and below the shoulder blades) responds best during shoulder training and overhead lifting. Pulling exercises can quickly pump up the middle (top of the shoulder blades).
When training the trapezius muscle, aimed at increasing it, the hollow near the shoulders and neck is removed, the volumes in the size of the neck itself progress. And the strength and endurance of the neck muscles is of great importance in deadlift exercises and affects the overall results in many sports.
Anatomy and function of the neck muscles
The neck is the part of the body that is constantly in sight, but it is its muscles that athletes spend the least time in their training plans. But in vain! Nothing demonstrates physical strength so clearly and visibly as a voluminous muscular neck. Neck muscles, depending on their location, are divided into:
- Surface: thoracic-clavicular-mastoid and subcutaneous muscles of the neck (platysma). The sternocleidomastoid muscle is designed for tilting and turning and tilting the head back. The subcutaneous muscle moves the angle of the mouth forward / downward and tightens the skin of the neck and sternum.
- Median: suprahyoid and hyoid muscles. The main functions of the midsection muscles include raising the hyoid bone, bringing the larynx closer to it, raising the larynx, lowering it back and pulling the lower jaw.
- Deep: prevertebral (anterior and lateral rectus muscles of the head, long muscles of the head and neck) and scalene muscles.
Deep muscles do their job when the head and cervical vertebrae are tilted forward, to the side.
The neck muscles have many important roles. They keep the head in balance, provide all movements, participate in the processes of swallowing, breathing and pronouncing sounds. A strong neck, the muscles of which are not "thrown" in training, has such undeniable advantages:
- removes imbalance in the physique: it is not very beautiful when the head dangles on a thin neck, like a dandelion on a thin stem;
- resists the pressure that may be exerted on her;
- minimizes the development of cervical osteochondrosis;
- reduces the risk of everyday pain and prevents numbness if a person is in an uncomfortable position for a long time, limits the appearance of stiffness in the neck after sleep;
- reduces the risk of cervical injuries during shocks, falls and other circumstances;
- protects against collisions in contact combat sports and reduces the likelihood that the enemy will be caught by surprise with various methods of strangulation and grabbing;
- will help to avoid concussion, as it will hold the head;
- attracts the views of the opposite sex: a brutal male neck is synonymous with strength and commands respect, and the beautiful female neck of the day of some men is generally one of the most seductive parts of the body and drives them crazy.
In weightlifting sports, a strong, muscular neck will ensure proper compounding exercises with heavy weight and will allow you to maintain balance in the deadlift and squats.
Regular training of the cervical and trapezius muscles will not hurt anyone. If professional bodybuilders who want to become owners of powerful scruffs need to work hard with weights, these muscle groups need to be worked out hard, then a 10-minute warm-up a day and 2-half-hour light workouts a week will be enough for an ordinary person looking after their health.
Video about the anatomy of the trapezius muscle (examples of muscle contraction) and what exercises will help pump up the trapezius:
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