Aerial gymnastics, one of the types of circus gymnastics, is designed to demonstrate the skills of artists working on special equipment and apparatus. Many elements of gymnastics have been known since antiquity in various countries of the East, but the main basis of the modern technique of aerialists was formed and consolidated by circus performers at the beginning of the twentieth century.

The aerial gymnastics arsenal includes working with trapezoids, rings, canvases and other structures suspended at a certain height. Structures can be either static or moving.

Tricks in aerial gymnastics are performed either solo by one artist or by a group of artists using various apparatus suspended above the circus arena. It is worth mentioning the main tools of aerial gymnasts - bamboo, frame, trapezoids, rings, loops, etc.

The genre of aerial gymnastics also includes performances with stunt flights of artists from trapeze to trapeze or from trapeze to the hands of a catcher. Aerial flights among aerialists are considered a difficult and risky part of aerial gymnastics, accessible only to true masters of their craft.

Vaulters must be able to evenly distribute muscular energy, have an ideal eye, have a keen sense of rhythm, have professional courage, courage and impeccable plasticity.

The genre of aerial gymnastics is based on the demonstration of outstanding skills in controlling one's body, significantly exceeding the capabilities of an ordinary person.

The work of aerialists is similar to the work of stuntmen, because aerialists risk not only their health, but also their lives, performing the most daring stunts. Without risky stunts, the limits of a person’s capabilities, strength of spirit and plasticity of the body cannot be shown.

In a circus show, the aerial gymnastics genre is recognized as the most intense and spectacular. Spectators tickle their nerves and see everything with their own eyes here and now. It is not uncommon for elite trapeze artists to perform without a safety net, supported only by the alarming beat of the snare drum in the orchestra. Fragile girls often show not only beauty and plasticity, but also perform complex power elements in the air that require significant muscular effort.

The spectacular performances of aerialists are preceded by titanic work with the material, which the average person does not see and about which the audience is only very vaguely aware. The daily training of gymnasts is associated with injuries, bruises and calluses, and only fanatics remain in the world of aerial gymnastics. The artists solve the rigors of everyday work, training, classes, sewing costumes, creating special aerial props and renting a venue at their own expense, which is very difficult to do in times of economic crises. However, real artists are not stopped by obstacles and the best gymnasts break through to their fans in any way, demonstrating class work, despite hundreds of large and thousands of small, everyday problems and inconveniences.

Today, the capabilities of aerial gymnastics are a rare trump card that organizers of entertainment and entertainment events can and do use. Amateur pole dancing and karaoke singing in recent years surprise no one. A serious guest of a hotel, restaurant, or exhibition will remember only the brightest performances of the artists; everything else, “budget art” will only make a sophisticated audience seriously versed in art, sports and show business laugh.

The trapezoid is a metal crossbar 60-65 cm long (in flights - up to 90 cm) and 25-30 mm in diameter. For a more comfortable grip, the crossbar is wrapped with braid, and gymnasts rub their hands with magnesium. Ropes (with a thin cable inside for strength) are attached to the edges of the crossbar, the ends of which are hooked onto the standard. The outside of the ropes is 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 mainboard not on ropes, but on thin cables.

Trapezes are single, double and group. Single trapeze is used for female solo performance. It demonstrates exercises performed while hanging and standing. The most typical are hanging on the knees, a “flag” on one hand, balancing on the back, a back plank, rotations around the trapezoid, as well as various “breaks” on the knees, on the heels, on the toes. “Cliffs” can also be more complex, for example: “cliffs” into the toes from support on the neck, “cliffs” to the knees from a position standing on the trapeze in a swing, “cliffs” into the toes from balancing on the back in a swing.

Many tricks, such as hanging on your heels, hanging on your toes, and “cliffs,” are often performed on a swinging trapeze, as they are more impressive. A demonstration of dynamic exercises is called a performance on a shwung trap.

The traditional finale of a single trapeze routine is lopping (from the English "looping the loop" - a dead loop) - rotation around the standard. There are several ways of such rotation, for example, standing tall, hooking special protrusions (pins) on the soles of shoes onto the slots of a rotating sleeve put on the standard.
Another way is to rotate on a rigid trapeze, that is, on a trapeze that has solid metal slings on the sides instead of ropes or cables. (This trick was first shown by the Bulgarian artist L. Dobrich in 1905.) Standing on the apparatus, the artist, having reached the greatest swing amplitude, turned over with the trapeze around the standard. 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.

Trapezoid

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

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

2. A gymnastic apparatus is a crossbar suspended on two cables. Tumble on the trapeze.

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

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), and the other two are non-parallel. The distance between the bases is called the height of the trapezoid (in Fig. MN). The area of a trapezoid is equal to the product of half the sum of the bases and the height.

TRAPEZE

TRAPEZION (from the Greek trapezion, lit. - table), a quadrilateral in which two opposite sides, called the bases of the trapezoid, are parallel, and the other two are non-parallel. The distance between the bases is called the height of the trapezoid. The area of a trapezoid is equal to the product of half the sum of the bases and the height.

Encyclopedic Dictionary. 2009 .

Synonyms:

See what “trapezoid” is in other dictionaries:

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

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

Quadrangle, projectile, crossbar Dictionary of Russian synonyms. trapezoid noun, number of synonyms: 3 crossbar (21) ... Dictionary of synonyms

- (from the Greek trapezion, literally table), a convex quadrangle 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, lit. table), a quadrilateral in which two opposite sides, called the bases of the trapezoid, are parallel (in the figure AD and BC), and the other two are non-parallel. The distance between the bases is called the height of the trapezoid (at ... ... Big Encyclopedic Dictionary

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

TRAPEZE, trapezoid, women's (from 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 (sports). Acrobatic... ... Dictionary Ushakova

TRAPEZE, and, female. 1. A quadrilateral with two parallel and two non-parallel sides. The bases of the trapezoid (its parallel sides). 2. A circus or gymnastics apparatus is a crossbar suspended on two cables. Ozhegov's explanatory dictionary. WITH … Ozhegov's Explanatory Dictionary

Female, geom. a quadrilateral with unequal sides, two of which are parallel (parallel). Trapezoid, a similar quadrilateral in which all sides run apart. Trapezohedron, a body faceted by trapezoids. Dahl's Explanatory Dictionary. V.I. Dahl. 1863 1866 … Dahl's Explanatory Dictionary

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

A quadrilateral in which two sides are parallel and the other two sides are not parallel. The distance between parallel sides is called. height T. If parallel sides and height contain a, b and h meters, then the area of T contains square meters … Encyclopedia of Brockhaus and Efron

Books

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

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

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

The trapezius muscle, or simply trapezius, is one of the most important parts of the back. It is also one of the largest paired muscles in the body, which athletes often neglect to train. In bodybuilding and fitness, exercises for the trapezius muscles are performed primarily to increase their size and make the neck and shoulders look massive. However, the upper back plays a vital role in every person's life.

Where is the trapezoid, structure and functions

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

The trapezius is a 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, which is where it got its name. Depending on the level where the trapezius muscle is located, its three parts are distinguished:

Ascending (lower) part.
Transverse (middle) part.
Descending (upper) part.

Although each part has some differences, the functions of the trapezius muscle are common. All three areas work as a single unit. It has a complex structure, since the fibers are located in different directions. In order to pump up the trapezoid, it is worth taking this feature into account, dividing the load into each part.

The main reason why the trapezius back muscle 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 critical 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 part begins from the supraspinous ligaments of the thoracic vertebrae and the spinous processes of the T4-T12 vertebrae. Anatomically, the trapezius muscle in this area is attached to the medial part of the spine of the scapula (via 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 shoulder girdle is stabilized.

2. Transverse part of the trapezoid

Anatomically, the trapezium in the middle part (transverse) begins from the nuchal ligament, spinous processes and supraspinous ligaments in the region of the C5-T3 vertebrae. Attaches to:

Akromion.
Spine of the scapula.
Acromial end of the clavicle.

The main task is stabilization and adduction of the scapula. It is also the thickest part of the area, so with regular trapezius exercises, 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, as it originates from the external occipital protuberance, the cranial part of the nuchal ligament and the medial part of the superior nuchal line. Attachment of trapezius muscle:

Akromion.
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. She also participates in extension and rotation of the head.

The functions should be considered taking into account the anatomy of the trapezius muscle of the back and the division of 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, which is why training the trapezius muscle is considered necessary not only in sports, but also for the health of the back and spine.

Features of trapezius training

To pump up the trapezius muscle you do not need to perform a huge number of exercises. It is enough to include 2 to 4 movements in the training program to get stable progression in the area. However, this is the main problem. Due to its “unpopularity” (as well as a lack of understanding 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 number of complications, from neck pain to postural distortion with an increased risk of protrusions. Also, one of the most popular consequences of insufficient training of the trapezius is cervical hyperlordosis. Along the chain, it is compensated by the development of lumbar hyperlordosis, which generally leads to serious problems and deterioration in quality of life.

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

Firstly, this 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 back muscle will be ineffective for the target area. Only as the strength and volume of the muscle increases, you can increase the weights to pump the trapezius more effectively. Basic problems that can arise from excessive muscle overload(heavy weight, training volumes or incorrect technique):

Pinched nerves.
Headaches.
Pain in the neck or shoulders.
Worsening problems with intervertebral discs.

Basically, all problems occur due to excessive compression. For this reason, trapezius exercises in the gym should be done no more than 1-2 times a week (or no more than 15-18 approaches per week). Also, taking into account the specifics of work on this area multi-repetition approaches should be preferred, 12-20 times per set.

Top 3 best trapezius 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 your trapezoid at home. The whole range of possibilities will be available even for home. Moreover, you don’t even need dumbbells for training (although doing the movements is much more convenient with them). To pump up your trapeze 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 to pump up the trapezoid at home or in the gym. Can be performed with dumbbells, barbell or any other weight. It is important to remember the following technical features:

When performing shrugs, you need to turn your shoulders back (squeezing your shoulder blades together).
Only the shoulder joints are involved in the exercise; visually the technique is similar to shrugging the shoulders.
Focus on your traps so that you use them to lift the weight rather than other muscles.

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

2. Pull to the chin (broach)

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

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

In fact, this is one of the shrug options that became famous thanks to. The big advantage of the exercise is that in addition to the trapezius, they are also actively loaded. This helps improve posture.

Important points when performing the movement:

One of the most popular mistakes in technique is pulling using the forearms; it needs to be eliminated and controlled.
You need to carefully select the weight so that the load falls on the trapezius.

Conclusion

To pump up the trapezius muscle, it is enough to perform 2 to 4 exercises per week. This area responds well to load, responding with an increase in strength and mass. The upper 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 training.