The trapezius muscles are delimited by two areas: the occipital area of the skull and vertebra 12. In turn, perform the function of balancing the scapula and facilitating its movement, together with the cervico-dorsal extension. In that sense, its importance is capital and the 5 trapezius exercises without weights that we will expose become essential.
Exercising the traps not only allows toning for those looking for a figure in optimal condition, but also has flattering effects on posture. In short, working the traps without an external load could decree the end of back pain.
Trapezius exercises without weights recommended
With the selection of trapezius exercises without weights that we leave here a gradual development of the muscles is sought, reducing complications associated with injuries.
1. Bring your shoulders together
It is a simple but absolutely functional exercise to strengthen the traps without excesses. It is considered an activation training. Although there is a variant in which some weight is added, this time we will focus on its realization without any load. Follow these simple steps:
Stand up straight with your feet parallel to each other and each arm relaxed on its respective side.
Raise your shoulders to maximum height that you are able to achieve without incurring overexertion.
Hold your shoulders up for a while approximately 5 seconds.
Release the tension and drop your body back to its primary posture.
Repeat the procedure 15-20 times.
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2. Press on the shoulder blade
Squeezing the shoulder blade works for stabilizing the shoulders and its subsequent toning. In addition to this, it can help correct the unwanted winged scapula. To achieve the above, the following applies:
Position your feet parallel and your back straight.
Press the shoulder blades with an intermediate force.
Preserve the squeeze for approximately 3 seconds, until you start to feel it working.
Gradually reduce the pressure and return to the starting position to repeat the work.
Do the exercise 10-15 times.
It is possible to increase the impact on the shoulder blade with the use of a resistance band. Working the trapezius supposes a considerable reduction in back pain that appears with aging.
3. Flexion of elbows
Elbow flexion or push up It is one of the trapezius exercises without weights capable of exercising the entire shoulder girdle. Of course, it also works on other muscles, but the upright version has a somewhat more specific mission. To carry it out, put into practice what we indicate below:
Stand with a safe distance between your feet and on your toes.
Let your body fall slightly forward and rest your hands on a wall.
Bend your elbows, bringing your chest closer to the wall. It is very important that the entire torso is kept straight, as is the head.
Push the body with the strength of the arms towards its starting position.
20 repetitions of the exercise are recommended. However, the series that are applied will depend on the resistance and the integral physical condition of each individual.
He superman It is an exercise that may seem somewhat demanding on the first attempts, but it allows results in both the traps and the lower back in a short period of time:
Lie face down on a mat to exercise.
Extend your arms to the front.
Keep your back and legs straight; the latter must not touch the ground.
Hold the position that resembles a bridge for 2 seconds.
Slowly drop your arms and legs on the floor to rest.
Repeat the exercise 10 times and perform 2 or 3 sets according to the body's response.
See also: 5 exercises that benefit your back muscles
5. Arm circles
We close the 5 trapezius exercises without weights with a classic and simple technique that, applied regularly, can also be important for the forearms. Just do the following:
With your feet wide apart, stand tall and stretch your arms out to your sides.
Move your arms slowly, drawing circles in the air clockwise.
Evaluate how long you can sustain the movement. And while 1 minute is preferable, you can start with 30 seconds in the adaptation phase.
Do the move again, but shifting counter-clockwise.
The repetitions vary according to the resistance of the person and the results to be achieved.
Avoid injuries and stretch for traps exercises without weights
Trapezius exercises without weights become a risk in the absence of stretching. And is that the principle of any physical activity should consist of conditioning the body, so that injuries do not make an appearance.
In the case of this muscle, it is advisable to use static and dynamic stretching exercises that include the descending, middle and lower area of the trapezius. Among the most used are the following:
Interlacing of the fingers of the hands.
Cross over the nape.
Elongation of arms.
With the previous stretches, in addition to avoiding injuries, it will be possible to optimize the mobility of the cervicals, reduce the problems associated with contractures and eliminate the remaining tension of the trapezius muscles.
Trapezius exercises without weights with variety
The 5 traps exercises without weights should be performed alternately. In principle, you can use 3 of them and increase the intensity with higher repetitions and series in each session.
In turn, if you feel any discomfort or discomfort, it is advisable to suspend the exercise and go to a specialist to adapt the type of training.
Remember not to see the trapezius exercises without weights as an exclusive tool for bodybuilders, since They are also useful for balance in older adults, to maintain good posture and rule out back pain.
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