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TRAP WORKOUT: THE 5 BEST TRAP EXERCISES FOR BUILDING MASS

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TRAP WORKOUT: THE 5 BEST TRAP EXERCISES FOR BUILDING MASS

Get an incredibly muscular physique with well-developed trapezius muscles. The trapezius muscles, or trap workout, sit at the top and center of your back. This three-part muscle attaches at the base of your skull and continues down to the middle of your spine. Exercises that specifically target this muscle group will add both size and definition to your back, and create a solid frame. Additionally, the trap workout not only look great when strong and defined, but they also improve your posture and help prevent shoulder injuries.

Upper Traps 

The upper traps are the easiest section to target. They allow movement in the scapula and cervical spine, including upward rotation, as well as provide shoulder stability.

Mid Traps

The mid traps sit across the back of your shoulders. These muscles are responsible for the retraction of the scapula. They also support the function and movement of neighboring muscles.

Lower Traps

The lower traps assist in the upward rotation, posterior tilt, and external rotation of the scapula, and also provides stabilization for the scapula in other motions.

Best Trap Workout and Exercises

1. Barbell Shrug

Barbell shrugs are a great traps exercise for emphasizing the upper traps and building strength. To get the most out of your shrugs, you’ll want to focus on both your grip and shoulder blade retraction. Firstly, for your grip, make sure you hold the bar with a wide grip. By doing so, the direction of the movement reflects the direction of the fibers in the muscle. Secondly, for the shoulder position, focus on pulling your shoulder blades together, rather than just up. This will make sure you have maximum activation, and therefore results.

Steps

  1. Stand with your feet hip-width apart, and hold the bar in an overhand grip, wider than shoulder-width. 
  2. Shrug the weight up, focussing on squeezing your shoulder blades together, activating that mid-trap section.
  3. Release the weight back down with control.

2. Dumbbell One-Arm Row

Engage your entire body, not just your traps, with a dumbbell one-arm row. One-arm rows are brilliant for working the whole back muscle region, including the traps, lats, and other stabilizing muscles. However, you can make one small change to shift the emphasis to the upper traps. This is done with a simple shrug to bring the arm into the row. Another benefit of the one-arm row includes identifying if you have a weak side and being able to work on that. You’ll also build core strength, as your abdominals engage to prevent twisting. Plus, because this exercise is done standing, is more athletic and requires full body activation.

Steps

  1. Stand facing the back of an incline bench so that you can hold on with one hand. Have your feet set wide with your toes pointing forward, bend your knees slightly and tilt at the hips, so your butt is sticking out. 
  2. Hold the dumbbell in one hand, and brace yourself on the upright of the incline bench with the other. 
  3. Keep your arm straight and shrug your shoulder up so that it pulls your arm up and back.
  4. Once your shoulder is shrugged, continue to pull the weight towards your chest, allowing your elbow to extend behind your body. 
  5. Release the weight back down with control. 
  6. Complete a full set on one arm before moving to the other.

3. Rack Pull

Rack pulls are a great way to build mass and maximize your upper trap activity. Starting the pull at knee height is the section of the lift where the upper traps have the highest level of engagement. Additionally, because the range of movement in this lift is small, this is also the perfect opportunity to increase your weight to overload the muscles. However, make sure to be loading within your relative capabilities, otherwise, you do risk injury. The final thing to note with a rack pull is to focus on your shoulder blade retraction, pulling them together to ensure your shoulders don’t round as you lift.

Steps

  1. Set yourself up with your barbell on the rack just above knee height. 
  2. Stand with your feet hip-width apart, tilt forward at the hips, bend your knees slightly, and grip the barbell with an overhand grip. 
  3. Pull the bar up, focusing on squeezing the shoulder blades together. As you pull, your body will straighten. The move should finish with the barbell in front of your thighs.
  4. Release the weight back down with control.

4. Face Pulls

Feel the burn throughout your upper back, build stability, and improve posture with a good quality face pull. However, there are a few things to keep in mind to do this exercise correctly. The first is equipment. Ideally, you would use a cable machine with ropes long enough to get a full extension of the arms. Additionally, you’ll need to be pulling from an anchor point above your head. Secondly, is your standing position. You should be square to the cable machine, in an athletic stance. The third is your grip. You want to use an underhand grip and lead with your thumbs, so they win the race to behind your head. Next, you want to pull to your face height — aim for your nose. Finally, don’t use too much weight — you want enough for a proper contraction, but not too much that you need momentum.

Steps

  1. Position yourself into an athletic stance, square to the cable machine. Your feet will be wider than hip-width apart, knees bent but shins vertical, hips moved back, and your chest up. Anchor the cable above your head.
  2. Hold the ropes in both hands, in an underhand grip.
  3. Pull the cables back towards your face, leading with your thumbs. At the back of the move, your traps should be fully contracted. Additionally, your arms will be out wide, with elbows bent at 90-degrees. 
  4. Release the cables back with control. 
  5. If you want to level up this traps exercise, at the back of the move, add a hands-up press to the ceiling to engage your lower trap muscles. 

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Advice On Extending The Life Of Your Memory Foam Bed

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Advice On Extending The Life Of Your Memory Foam Bed

The ultra-absorbent polyurethane foam used to produce memory foam mattresses sometimes referred to as “synthetic viscoelastic foam,” provides pliable support that makes lying on one feel like lying on a cloud. Given that NASA developed memory foam for space shuttles, that is logical. Customers have gushed about the wonderful comfort these beds offer since memory foam entered the mattress market.

Maintaining the quality of the best memory foam mattresses you have purchased became essential over time. At the end of this post, you will grasp the tips on how to maintain the comfort and durability of your memory foam mattress. read in advance;

1. Ensure Your Mattress Is Safe

Innovative mattress protectors. A mattress protector should fit snugly, like a fitted sheet, to prevent spills and stains. Encasement protectors, which cover all six sides and have a zipper, are also available (including the bottom). Sleepers with allergies or bedbugs can utilize the best mattress encasement protectors. Whether you eat in bed or not, a mattress cover is vital to protect your mattress from bodily fluids, skin flakes, spilled food, and drinks.

2. Lay A Firm Foundation

Having a base isn’t required for a memory foam mattress to operate well, but it will raise your bed to the right height. If you use memory foam mattresses, your base must be solid, level, and gap-free. Slats on a slatted base should be no more than 2.75 inches apart to prevent uneven mattress wear. If the slats are too far apart, you’ll need to buy extra or use a plywood board.

3. Prevent Pets And Children From Jumping

This counsel is direct. Pets who roam freely and lie on the bed stimulate the spread of germs, insects, and bacteria where you sleep. The perfect situation is when you meet a nice and cuddly bedmate. The worst-case situation is parasite eggs nearby about to hatch. It’s encouraged to ban youngsters under 8 from jumping on beds. Bouncing on the bed is not only hazardous, but it also damages the mattress. The memory foam is overworked by the quick up-and-down movements, which don’t prolong its life.

4. Rotate Your Mattress Regularly

It’s common if you’ve heard of this advice, but have you ever put it to use? Rotate your memory foam mattress 180 degrees every season, starting right away. This method is based on the idea that sleeping in the same spot on the mattress every night could be uncomfortable and lead to a concentration of wear and tear in that area. It should be noted that certain high-end made in the USA mattress producers make mattresses that don’t need to be turned.

5. Make Your Mattress Clean

Your memory foam mattress may be protected against sweat, dust mites, and other allergies by vacuuming it at least twice a year. Start by sprinkling baking soda on your stripped mattress since the longer it remains there, the better. A few drops of essential oil are an optional addition. At some point, take out the vacuum and completely remove the baking soda using the upholstery attachment. The tufts, seams, and areas between the mattress and foundation are known to be dust mite havens.

6. Do Not Make Your Bed

You did indeed read that correctly. While it might appear illegal to put off making your bed, it is not recommended. Delaying making the bed gives your memory foam mattress and linens time to breathe, giving any moisture that may have accumulated throughout the night a chance to evaporate.

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