A developed trapezoid reduces the load on the shoulder joint and cervical vertebrae, reduces the risk of injury, and maintains posture. Beginning athletes are advised to pay attention to all exercises that, at least indirectly, affect the trapezius muscles. These include all tasks for the back, biceps, deltas and triceps. To increase the mass over time, you will have to increase weight or continue training in the gym. Exercises for the trapezoid using yard equipment of the sports ground and dumbbells: No. 1. Classic pull-ups on the horizontal bar: be sure to use a wide grip – the hands are wider than the shoulders, the palms are turned forward, the thumb is next to the index, on top of the pipe. When lifting, bring the shoulder blades together, exhale, lowering – inhale and relax the muscles. No. 2. Lifts on the horizontal bar behind the head (the crossbar runs behind the back of the head). The arms are positioned as described above, when pulling up, you should use the muscular corset of the back, not the shoulder, otherwise the pumping will go to the biceps. body without bending the elbows. Raise your shoulders up while bringing the shoulder blades to the spine, lower down, relaxing the trapezoid. “Shrugs” to do several times, it is necessary to ensure that the inventory is located strictly parallel to the body. No. 4. Climbing (shrugs) on uneven bars. Starting position: the body is perpendicular to the ground, the legs do not touch the surface, hands with unbent elbows hold on to the pipes, they try to move the body up and down, as if shrugging their shoulders. The execution technique corresponds to the previous task with dumbbells, only on weight. At the upper and lower points, the position is fixed for 10 seconds. No. 5. Push-ups on the uneven bars. Starting position: face up, hands holding the crossbars from below, heels placed on top of the pipes (thrown for convenience), head, body, pelvis – in one line, almost parallel to the ground. Task: with the help of the muscles of the back, in particular, the trapezoid, it is necessary to bring the torso up above the bars, pulling the chest until the shoulder blades come down to the spine. No. 6. Incline of dumbbells: PI – arms to the sides, perpendicular to the body, feet shoulder-width apart, knees slightly bent, torso at a right angle with legs, back straight, gaze directed to the floor. Move the upper limbs up to the stop, down not lowered below the body.