Trapeze

TRAPEZE-and; well.[Greek trapezion - table]

1. A quadrilateral with two parallel sides (bases) and two non-parallel (lateral) sides. Calculate the area of ​​the trapezoid. Correct t.(isosceles).

2. Gymnastic apparatus - a crossbar suspended on two cables. Tumbling on a trapeze.

◁ Trapeze, in sign. adv.(1 digit). Coat, dress, etc.(in the form of a trapezoid).

(from the Greek trapézion, lit. - table), a quadrilateral in which two opposite sides, called the bases of the trapezoid, are parallel (in fig. AD and sun), while the other two are not parallel. The distance between the bases is called the height of the trapezoid (Fig. MN). The area of ​​a trapezoid is half the sum of the bases times the height.

TRAPEZION (from the Greek trapezion, letters - table), a quadrangle in which two opposite sides, called the bases of the trapezoid, are parallel, and the other two are not parallel. The distance between the bases is called the height of the trapezoid. The area of ​​a trapezoid is half the sum of the bases times the height.

encyclopedic Dictionary. 2009 .

See what "trapezoid" is in other dictionaries:

- (Greek trapezion). 1) in the geometry of a quadrilateral, in which two sides are parallel, but two are not. 2) a figure adapted for gymnastic exercises. Dictionary of foreign words included in the Russian language. Chudinov A.N., 1910. TRAPEZIA ... ... Dictionary of foreign words of the Russian language

Trapeze- Trapeze. TRAPEZIA (from the Greek trapezion, literally a table), a convex quadrilateral in which two sides are parallel (the bases of a trapezoid). The area of ​​a trapezoid is equal to the product of half the sum of the bases (midline) and the height. … Illustrated Encyclopedic Dictionary

Quadrilateral, projectile, crossbar Dictionary of Russian synonyms. trapezium n., number of synonyms: 3 crossbar (21) ... Synonym dictionary

- (from the Greek trapezion, literally a table), a convex quadrilateral in which two sides are parallel (the bases of a trapezoid). The area of ​​a trapezoid is equal to the product of half the sum of the bases (midline) and the height ... Modern Encyclopedia

- (from the Greek trapezion letters. table), a quadrangle in which two opposite sides, called the bases of the trapezoid, are parallel (AD and BC in the figure), and the other two are not parallel. The distance between the bases is called the height of the trapezoid (at ... ... Big Encyclopedic Dictionary

TRAPEZIA A quadrangular flat figure in which two opposite sides are parallel. The area of ​​a trapezoid is half the sum of the parallel sides multiplied by the length of the perpendicular between them... Scientific and technical encyclopedic dictionary

TRAPEZIA, trapezoid, female. (from the Greek trapeza table). 1. Quadrilateral with two parallel and two non-parallel sides (mat.). 2. A gymnastic apparatus consisting of a crossbar suspended on two ropes (sport.). Acrobatic… … Explanatory Dictionary of Ushakov

TRAPEZIA, and, wives. 1. A quadrilateral with two parallel and two non-parallel sides. Bases of a trapezoid (its parallel sides). 2. A circus or gymnastic projectile, a crossbar suspended on two cables. Explanatory dictionary of Ozhegov. WITH … Explanatory dictionary of Ozhegov

Female, geom. a quadrilateral with unequal sides, of which two are postenic (parallel). A trapezoid is a similar quadrilateral in which all sides are apart. Trapezohedron, a body cut by trapezoids. Dahl's Explanatory Dictionary. IN AND. Dal. 1863 1866 ... Dahl's Explanatory Dictionary

- (Trapeze), USA, 1956, 105 min. Melodrama. Aspiring acrobat Tino Orsini enters the circus troupe, where Mike Ribble, a famous trapeze artist in the past, works. Once Mike performed with Tino's father. Young Orsini wants Mike... ... Cinema Encyclopedia

A quadrilateral with two sides parallel and two other sides not parallel. Distance between parallel sides. height T. If the parallel sides and height contain a, b and h meters, then the area T. contains square meters ... Encyclopedia of Brockhaus and Efron

Books

• A set of tables. Geometry. 8th grade. 15 tables + methodology, . The tables are printed on thick polygraphic cardboard measuring 680 x 980 mm. The kit includes a brochure with methodological recommendations for teachers. Educational album of 15 sheets. Polygons...

1. Upper - adjoins the neck, is responsible for lifting the shoulders up.
2. Middle - between the shoulder blades, is involved in the rise of the shoulder blades.
3. Lower - in the lower part of the shoulder blades, is responsible for lowering the shoulder blades in the lower phase of movement.

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The main functions of the trapezium are the movement of the shoulders in the vertical and horizontal plane, tilting the head back, and also lifting the shoulder blades up.

Keeping the trapezoid in good shape is necessary for any athlete. This will increase your strength output in basic exercises, reduce the load on the shoulder joints and ligaments, reduce the curvature of the spine in the cervical region and minimize the risk of damage and injury to the entire shoulder girdle.

• Shrugs are rightfully considered the best exercise for developing the trapezoid, but many athletes do them wrong. You can not include biceps and forearms in the work. Wrist straps help to cope with this very well. The elbows should be almost completely extended throughout the approach, then the load will fall purposefully on the trapezoid.
• Do not use too much working weight. When training the trapezius muscles, it is much more important to work in full amplitude and feel the maximum muscle contraction at the top point, lingering there for 1-2 seconds.
• Do not press your chin to your chest when performing shrugs. This increases the compression of the cervical spine and can lead to injury.
• Trapeze loves pumping. To properly bleed these muscles, use supersets, combining shrugs of any variation with pulling movements that also involve the shoulders, such as close-grip chin rows. Another option to increase the intensity is to do dropsets at the end of each set: reduce the working weight and without rest do another set or two with a lighter weight.
• Trapeze is a relatively small muscle group, it is enough to train it once a week. It is optimal to combine it with a back or shoulder workout. To make the entire shoulder girdle look massive, do not forget to pay enough attention to your deltas and neck muscles as well. If you notice that the trapezium has begun to overtake the shoulders in development, which visually makes the figure less wide in the shoulder girdle, just stop doing separate exercises for this muscle group.
• Trapeze workouts should be short but intense. As a rule, one or two exercises are enough to work out this muscle group. Alternate different movements in each workout and perform them in a different order, then you will make progress faster.
• Watch your posture. Often, stoop in the cervical and thoracic spine does not allow you to fully train the trapezoid. The athlete simply cannot perform the desired movement in full amplitude and feel muscle contraction.
• Train moderately. Overtraining of the trapezius muscles will lead to a deterioration in blood circulation in the muscles of the neck and the entire cervical spine. This is fraught with an increase in intracranial pressure, headaches and dizziness.
• Shrugs do not involve rotation of the shoulder joints at the top. For some reason, many novice athletes sin with this. When using heavy weights, this rotation becomes one of the most damaging movements for your rotator cuff. The correct trajectory of movement implies raising and lowering the weight in the same plane, there should not be any extraneous movements.

The best exercises for working out trapeze

Now let's look at exercises that will help you achieve maximum results when working out the trapezius muscles.

Shrugs with a barbell

- This is the main exercise for the mass of trapezium. Their upper part works mainly here, since when lifting the bar is located in front of you. The movement should be amplitude, as if at the top point you are trying to reach your ears with your shoulders. In this movement, you can work with a fairly large weight, so you can better feel the stretch in the muscles at the bottom point. If necessary, use wrist straps and an athletic belt.

Use a medium grip at shoulder width to keep your shoulders out of the work. When lifting, keep the bar as close to the body as possible and minimize cheating - this method will do nothing but increase the risk of injury to the movement. An alternative option is shrugs in Smith.

- This is an exercise on the upper part of the trapezoid. Here it is recommended to use less weight, but do more repetitions, so you can more easily achieve intense pumping (blood filling of the muscles).

Since the hands are turned parallel to each other in this exercise, the forearms are actively involved in the work. So concentrate on keeping your arms straight and not bending your elbows. Then you will lift the dumbbells with the effort of the trapezium, and not with your hands. You can also use straps.

To turn dumbbell shrugs into a mid-lower trapezoid exercise, sit on a bench and lean forward slightly:

This will change the load vector, and you will bring your shoulder blades closer together at the top. Due to this, most of the load will go to the middle and lower parts of the trapezius muscles.

Shrugs in the simulator

For this exercise, you will need a lower block and a wide handle. Keeping your back straight, pull your shoulders up and slightly back. The biomechanics of the movement is different from the movements in classic barbell shrugs. By pulling your shoulders back, you load the middle part of the trapezium and the rear bundles of the deltoid muscles more. Because of this, the back of the upper back will look more massive and bumpy. In addition, the device of the block simulator predetermines a stronger stretching of the muscles at the bottom point, which only increases the efficiency of this exercise.

Shrugs with a barbell behind your back

This is a great exercise for the middle and lower trapezoid. It is not entirely suitable for beginners, as it requires a developed muscular frame and good stretching of the shoulder joints.

For convenience, this exercise is recommended to be performed in the Smith machine. At the bottom point, relax all the muscles of the shoulder girdle a little to lower the barbell as low as possible. But do not forget to keep the lumbar spine perfectly straight. The closer to your back you bring the bar as you lift, the harder the trapezoid will work. A further position will put more stress on the rear delts.

Barbell row to the chin with a narrow grip

- This is a basic exercise in which both the trapeze and shoulders work. In this exercise, it is important to take it narrow enough and keep the elbow above the level of the hand, then you will be able to work in full amplitude and load the entire area of ​​\u200b\u200bthe trapezius muscles. The wider you take, the more load goes to the middle deltas.

Alternate exercises: close grip Smith chin row, narrow grip two dumbbell chin row, kettlebell chin row.

Deadlift

A review of the exercises would be incomplete without a mention. Even its variety is not so important, whether it be classic, sumo, trap bar deadlift, Romanian deadlift or dumbbell deadlift. In this exercise, there is almost no dynamic load on the muscle group of interest to us, but the trapezium carries the most powerful static stress throughout the entire approach. Experienced athletes work with serious weights in this exercise, this determines the further growth of the trapezium. Therefore, it is powerlifters who, more often than others, can boast of impressive trapezes, without even doing separate exercises for this muscle group.

The trapezoid also bears part of the load when performing any horizontal rows for the thickness of the back: or, the lower block and others, as well as when using a narrow grip in vertical rods (pull-ups, pull-ups of the upper block, etc.). Indirectly, the load falls on the trapezoid and during many exercises for the deltoid muscles, for example, swings with dumbbells while standing, sitting or tilted, with a wide grip, abducting the arms in the simulator to the back delta and others.

Trapezius muscle training program

There is no fundamental difference between trapezoid training during periods of muscle mass gain and drying. All exercises (except the deadlift) are relatively isolated, and can be used at any stage of the training.

Training a trapezoid in the gym is a rather simple task. Pick a couple of exercises that work best for you and consistently improve your performance using various load progression methods. Use the following chart as a guide:

To fruitfully train trapeze at home, a minimum set of equipment is enough: barbells or dumbbells. An approximate version of a home trapezoid workout is as follows:

Many athletes also train trapeziums on the horizontal bars and parallel bars, performing an imitation of a shrug in the hang. These movements are more static, the amplitude is strictly limited, and it will not be easy to feel the isolated work of the trapezium in them. However, you can try to replace them with strength training if you do not have the opportunity to do weights.

> Trapezius muscle: the best exercises for training trapezius at home and in the gym

Trapezius muscle: the best exercises for training trapezius at home and in the gym

The trapezius muscle, or simply the trapezius, is one of the most important parts of the back. It is also one of the largest paired muscles in the body, the training of which is often neglected by athletes. In bodybuilding and fitness, exercises for the trapezius muscles are performed mainly to increase their size and give massiveness to the neck and shoulders. However, the upper back plays a vital role in everyone's life.

Where is the trapezoid, structure and functions

Understanding the structure, functions and effective exercises for the trapezoid will not only eliminate negative health consequences, but also create a powerful shoulder girdle, with highlighted trapezoidal “bumps”, which are the hallmark of many.

The trapezius is the muscle that forms the outer layer of the upper back. It starts from the neck and reaches almost to the middle of the back. It has the shape of a trapezoid, because of which it got its name. Depending on the level where the trapezius muscle is located, three parts of it are distinguished:

1. Ascending (lower) part.
2. Transverse (middle) part.
3. Descending (upper) part.

Despite the fact that each part has some differences, the functions of the trapezius muscle are common. All three areas work as a whole. It has a complex structure, as the fibers are located in different directions. In order to pump up the trapezoid, it is worth considering this feature, dividing the load on each part.

The main reason why the trapezius muscle of the back is not given enough attention is the visual aspect. Its upper part is very pronounced, and the middle and lower parts are partially lost against the background of more massive ones. However, the entire array of trapezoids plays a crucial role. It serves as a kind of "shield" for one of the most vulnerable and vital parts of the spine, affects posture and is involved in almost all movements of the arms and shoulder girdle.

1. Ascending part of the trapezoid

The ascending portion originates from the supraspinous ligaments of the thoracic vertebrae and the spinous processes of T4-T12 vertebrae. Anatomically, the trapezius muscle in this area is attached to the medial part of the spine of the scapula (through the aponeurosis). The lower part is responsible for pressing the medial edge of the scapula to the chest. Also, together with other muscles, the lower part presses the shoulder blade to the body. Due to this, the stabilization of the shoulder girdle is performed.

2. The transverse part of the trapezoid

Anatomically, the medial (transverse) trapezium originates from the nuchal ligament, spinous processes, and supraspinatus ligaments in the region of the C5-T3 vertebrae. Attaches to:

• Acromion.
• Awns of the scapula.
• Acromial end of the clavicle.

The main task is to stabilize and adduct the scapula. It is also the thickest part of the area, therefore, with regular exercise on the trapezius muscle, it can stand out noticeably under the skin.

3. Descending part of the trapezoid

This part is often called the trapezius muscle of the neck, since it starts from the external occipital protuberance, the cranial part of the nuchal ligament, and the medial part of the superior nuchal line. Attachment of the trapezius muscle:

• Acromion.
• Lateral part of the clavicle.
• Spinous processes of the cervical vertebrae (from 1 to 4).

The main function is the formation of the external relief of the neck, protection of the spine, fixation of the shoulder blade and shoulder girdle. Also, the upper trapezius muscle actively interacts with other muscles, sharing their functions. And she is involved in the extension and rotation of the head.

Functions should be considered taking into account the anatomy of the trapezius muscle of the back and dividing the area into three parts:

• Upper - adduction and external rotation of the scapula, elevation and protraction of the shoulder girdle.
• Medium - adduction of the scapula and retraction of the shoulder girdle.
• Lower - adduction, lowering and external rotation of the scapula, lowering the shoulder girdle.

In general, all three parts act as a “coordinator” in many movements of the shoulder girdle, therefore, training the trapezius muscle is considered necessary not only in sports, but also for the health of the back and spine.

Trapeze training features

To pump up the trapezius muscle, you do not need to perform a huge amount of exercise. It is enough to include from 2 to 4 movements in the training program to get a stable progression of the area. However, this is the main problem. Due to the “unpopularity” (as well as a misunderstanding of the importance of the muscle), upper back exercises are most often neglected by athletes. This leads to an imbalance in the development of the back muscles, which can negatively affect not only the progression in other exercises, but also the health of the spine and posture.

In addition to visual and aesthetic problems, poor tone can lead to a range of complications, from neck pain to posture distortion with an increased risk of protrusions. Also one of the most popular consequences of insufficient trapezoid training is cervical hyperlordosis. Along the chain, it is compensated by the development of lumbar hyperlordosis, which generally leads to serious problems and a deterioration in the quality of life.

The first thing to remember is that upper back exercises should not be performed with heavy weights.

Firstly, it will increase the risk of injury, and secondly, the movement will be carried out at the expense of other muscles. As a result, all exercises for the trapezius muscle of the back will be ineffective for the target area. Only as the strength and volume of the muscle increase, you can increase the weights to swing the trapezoid more efficiently. Main problems that can occur with excessive muscle overload(heavy weight, training volumes or improper technique):

• Pinched nerves.
• Headache.
• Pain in the neck or shoulders.
• Exacerbation of problems with intervertebral discs.

Basically, all problems are manifested due to excessive squeezing. For this reason, trapezoid exercises in the gym should be done no more than 1-2 times a week (or no more than 15-18 sets per week). Also, taking into account the specifics of work on this area preference should be given to multi-repetitive approaches, 12-20 times per set.

Top 3 Best Trapeze Exercises for Home and Gym

Almost all movements can be performed with dumbbells or a barbell. Therefore, you don’t have to worry about how to pump up a trapezoid at home. The entire set of features will be available even for the home. Moreover, even dumbbells are not needed for training (although it is much more convenient to make movements with them). To pump up a trapezoid at home, you only need a couple of water bottles (5-8 liters) or any weight loaded into bags.

1. Shrugs

The first and most universal movement that must be included in the program is to pump up the trapezoid at home or in the gym. Can be done with dumbbells, barbells or any other weight. It is important to remember the following technical features:

• When performing shrugs, you need to turn your shoulders back (bringing your shoulder blades together).
• Only the shoulder joints are involved in the exercise; visually, the technique is similar to a shrug of the shoulders.
• Focus on the trapezius to lift weight with them, and not other muscles.

It is optimal to perform shrugs in 3-4 sets, 12-20 repetitions each.

2. Pull to the chin (broach)

Exercise is usually classified as a group for. Although when using a narrow grip, the main load will switch to the trapezoid.

To pump up the upper back, turn on the movement per day, but only in the second half of the session (when the main muscles are tired and will not take the load from the trapezium).

In fact, this is one of the options for shrags, which gained fame thanks to. A big plus of the exercise is that in addition to the trapezium, they are also actively loaded. This helps improve posture.

Important points when performing the movement:

• One of the most common mistakes in technique is pulling with the forearms, it must be eliminated and controlled.
• You need to carefully choose the weight so that the load falls on the trapezoid.

Conclusion

To pump the trapezius muscle, it is enough to perform from 2 to 4 exercises per week. This area responds well to the load, responding with an increase in strength and mass. The top part is considered the slowest growing, and it also has the highest visual priority. The middle and lower parts are actively involved in most movements for the back muscles, therefore they do not need additional study.

Trapeze training in video format

The trapezoid is a metal crossbar 60-65 cm long (up to 90 cm in flight) and 25-30 mm in diameter. For a more comfortable grip, the crossbar is wrapped with braid, and the gymnasts rub their hands with magnesia. Ropes are attached to the edges of the crossbar (with a thin cable inside for strength), the ends of which are hooked on the stem. Outside, the ropes are decorated with braid or bandage. The length of the ropes can be adjusted, usually it does not exceed 4 m. Trapezes used in flights are suspended from the standard not on ropes, but on thin cables.

Trapezoids are single, double and group. The single trapezoid is used for the female solo performance. It demonstrates exercises performed in the hang and in support. The most characteristic are hanging on the knees, a "flag" on one hand, balancing on the back, a back planche, turns around the trapezoid, as well as various "cliffs" on the knees, on the heels, on the toes. "Cliffs" are also more complex, for example: "cliff" in socks from an emphasis on the neck, "cliff" on the knees from a position standing on a trapezoid in swing, "cliff" in socks from balancing on the back in swing.

Many tricks, such as hanging on heels, on toes, "cliffs", are more often performed on a swinging trapeze, as they are more spectacular. Demonstration of exercises of a dynamic nature is called a performance on the shvung trap.

The traditional final number on a single trapezoid is loping (from the English "looping the loop" - a dead loop) - rotation around the stem. There are several ways of such rotation, for example, standing tall, catching on special protrusions (pins) on the soles of the shoes for the slots of the rotating sleeve worn on the stem.
Another way is to rotate on a rigid trapezoid, that is, on a trapezoid that has solid metal lines on the sides instead of ropes or cables. (For the first time this trick was shown by the Bulgarian artist L. Dobrich in 1905). Having developed a circular rotation in one direction, he then transferred the rotation in the opposite direction.

Literature:
3.B. Gurevich, On the genres of the Soviet circus, M., 1977.