The function of the trapezius muscle is to move the scapula up, down, towards the spine. When the muscle contracts only with the upper bundles, it rises, lowers with the lower bundles, and with a simultaneous contraction, the shoulder blades are brought together. It trains by shrugs and vaults of the shoulder blades with the use of weights, horizontal bars, bars, push-ups. It is recommended to buy 2 dumbbells so that the load progresses. The number of approaches and repetitions the athlete needs to adjust independently. In training, execution technique and work to failure are important, and not speed and many sets, then it is easier to achieve goals. Trapezes are loaded along with the muscles of the hands. The cause of pain in the described muscle can be overstretching of the fibers, a bruise, painful seals at the attachment points of the bundles, regular injury to the muscle due to excessive load or wearing heavy bags on the shoulder, inflammation of the tissue, unnatural posture or pathology. With prolonged discomfort, it is necessary to consult a specialist. We pump the trapezoid at home without the use of any equipment, the muscles are pumped up by push-ups, lifting the body in a vertical position and the torso above the floor (cobra), rotational movements. Technique:

No. 1. Push-ups: starting position (hereinafter referred to as the reduction of IP) – lying emphasis, back and hips on the same line, elbows pressed to the body, palms placed on the floor in the center of the chest, slightly touching the thumbs and forefingers of both hands (the space between them resembles a heart). When pushing up, they strain the trapezium: they lower at a slow pace, touch the brushes with their chests, and rise in two seconds.
No. 2. Lifting the body: IP – next to the wall they stand on their hands with their heads down, palms wider than shoulders, limbs bent at the elbows, heels touch the wall. Several times as far as possible, move closer to the floor, straining the trapezius muscle. Exercise is contraindicated for hypertensive patients.
No. 3. “Cobra”: starting position – lie face down on a hard surface, legs together, arms bent, palms placed on the sides next to the chest. Task: raise the head, shoulders, chest higher without the help of hands, hold the position at the top for 30-40 seconds, lower. The stomach cannot be torn off the floor.
No. 4. Rotations with dumbbells: IP – legs shoulder-width apart, slightly bent at the knees, arms with equipment extended to the sides. Make circles with an approximate with a diameter of 40 cm forward and backward 20 times.