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Sragi with dumbbells

The rise of the shoulder girdle (shrug) with dumbbells on the implementation of technology and provide the effect similar to the shrug with a barbell, in fact, these two exercises are virtually indistinguishable from each other, and aims at the development of the trapezius muscle. The difference is that the shrug with dumbbells to perform better, as weight in this exercise, usually smaller – paradoxically, two dumbbells that weigh as much as the bar, can hold more difficult.

You will need two dumbbells or two dumbbells of the desired weight. Dumbbells can be used as a collapsible and cast. Sure to put stanitski belt, otherwise you can injure the lower back. If desired, mount the fingers on the vultures dumbbell using wrist straps.

Technique

  1. Stand on one and lift up the heavy dumbbells. Move feet slightly narrower than shoulder width, straighten the legs, but it is not the greatest (not to delay in the joints of the cups).
  2. Dumbbells hanging freely on straightened hands on the side of the hips. Move them a little forward and slightly expand the palm inward (toward the front of the thighs). Straighten your body, lift your head to a horizontal position, straighten your chest and take your shoulders back. In the initial position, the spine smooth, slightly bend at the waist, hands and shoulders relaxed, but not completely, otherwise reflective of the Delta will move forward and will fall.
  3. Inhale and stop the breath, strain the trapeze, lift. Lift the shoulders up for sure, avoid pushing the shoulders forward and do not bend the elbows. Imagine that the hand is turned into ropes, to the ends of which are attached weights, and your job is to raise them solely by the tension of the trapezium.
  4. Raised shoulders are extremely up, exhale, more of a trapezoid tension and try to consolidate this position for a few seconds.
  5. Slowly lower the shoulders and return to starting position.
  6. From bottom to pause, take a breath, start the next repetition.

Tips

  1. Before you shrug make sure you thoroughly stretch the ligaments of the shoulder joint: initially a few seconds to direct the hands and we can hang out on the bar, and after do a few consecutive pull-UPS, reach up only 14-16 inches with full weakening of hands at the bottom between reps.
  2. Despite the fact that srage with dumbbells are performed solely by the tension of the trapezium, it is not necessary to completely relax the arms and shoulders (especially at the bottom of a shrug). These muscles keep the shoulders back, which is extremely important, as putting forward Delta forward, you will inevitably round your back and risk injury to earn spine.
  3. The higher you lift the Delta, the moreloaded top of the trapezoid and elevates scapula muscle, which contributes to the recruitment of muscle mass.
  4. Use heavy dumbbells, but don't overdo it! Otherwise you will not be able to perform sragi with dumbbells in full swing and to keep the Delta backwards.
  5. Always stop your breath while lifting the shoulders. This stabilizes the torso in an upright position and allows more to reduce the trapeze.
  6. Raise and lower your shoulders vertically. Don't turn your shoulders and raise them diagonally. It's dangerous!
  7. Always hold the head horizontally and look exactly in front of him. Lowering the chin, you run the risk of injury of the cervical spine.
  8. Sragi with dumbbells (vs. a barbell) allow much deeper to work out the height of the trapezium.

Application

Intended for: Everyone from beginners to professionals.

When: In the middle of the workout on the muscles of the trapezium. At the beginning of the workout on the trapeze practice of srage the post. At the end, it is recommended to do a reverse thrust rod to the chin and wide grip pullups behind the head.

How much: 3-4 sets of 8-14 reps.

Sports coaching: Sragi with dumbbells visually enlarge the shoulders and attach to the relief of the top of the neck and back, secrete trapezoid amid the deltoids and back.

Lifting shoulders, characteristic shrug, is what happens when you raise your hand (arm) up over my head. The most effective this movement is done in the gym (run on the high parallel bars and horizontal bar), tennis (pass ball and strikes from behind the head), volleyball (blocking and pass meat) and wrestling (throw an opponent). In addition, the powerful muscles of the neck and the trapezoids are an excellent protection against injury when falling, which is inevitable in any competitive sport.