? Workout Plan:
For Online Coaching: YashSharmaFitness@gmail.com
?Important Workout Gear
Neck Harness
►
Best Weightlifting Belt in India
►
Wrist Support
►
Wrist Straps
►
Knee Support
►
Elbow Sleeves
►
Bodyweight Scale
►
Food Weight Scale
►
Best exercises for traps / trapezius muscles? When it comes to training traps, most of the lifters perform only one exercise i.e. Shrugs. But shrugs only targets our upper trapezius muscles, however there are two more parts of our trapezius muscles i.e. middle traps & lower traps.In order to maximize growth in your trap muscles, it is important that we target each part with proper technique, applying the right exercise science. The function of upper traps is scapula elevation, the function of middle traps is scapula abduction / retraction and the function of lower traps is to perform scapula depression. The primary exercise for building huge traps needs to be: The Rack Pulls. In rack pull all the three heads of your trap muscles, undergoes isometric activation. Isometric Activation: A third type of muscle contraction, isometric contraction, is one in which the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length. An example of an isometric contraction would be carrying an object in front of you. The weight of the object would be pulling downward, but your hands and arms would be opposing the motion with equal force going upwards. Since your arms are neither raising or lowering, your biceps will be isometrically contracting. Rack pulls is the reason why Chinese weightlifters, Russian Weightlifters, Bulgarian weightlifters and power-lifters have extremely well developed trap muscles. The next best exercise for traps is: wide grip shrugs. Performing shrugs with hands abducted towards the sides allows for better activation in the upper trapezius. Furthermore Face Pulls both: high pulley and mid pulley face pulls are an important exercise for traps. Face pulls not only works on your traps but also your rear delts / shoulders & middle back. Face pulls is also an important exercise for fixing bad posture.
Monkey shrugs & cable shrugs are two more secondary exercises for traps. If you develop your neck muscles along with your traps, you can achieve a superman look. Aamir Khan an Indian Bollywood actor has been working-out from several years, he always had well developed traps in his movies like: Ghajini, Dhoom 3. But in Dangal he also transformed his neck muscles, which completely transformed his overall look. You only need two exercises for building a thick & muscular neck i.e. neck extensions & neck flexion.
My goal is to provide evidence based fitness knowledge packed in an entertaining way like Jeff Nippard, Abhinav Mahajan, Jeremy Ethier.
Yash Sharma is a former state level footballer. Now a Fitness- Coach, Author & YouTuber. He has 8 years of experience in strength training and transformed over a 100 clients. He aims to educate people about fitness and help them achieve their best version.
