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Sragi with a barbell

The shrugor lift the shoulders with the weights – this exercise is specifically aimed at the development of the trapezius muscle. It gives the shoulders a solid appearance, convexity, and solidity. The main function of this muscle is to pull the entire shoulder girdle upward, and to a lesser extent, ago.

To perform the exercise you will need a rod big enough weight, because the trapezius muscle is very strong, and its study requires a solid load. So please be weightlifting belt because of a possible spinal injury! It will not hurt and wrist straps, or even gloves, as holding the rod with your bare hands, you can accidentally drop or hurt the skin. In addition, if you have weak fingers, without straps you will not be able to perform and half of the planned number of repetitions, will reduce the effectiveness of the exercise.

Technique

  1. Legs apart shoulder-width apart and grip the neck of the top rod grip. The gap between your hands slightly wider than shoulders.
  2. Fully align your back, straighten your shoulders and chest, slightly arch your lower back, lift your head parallel to the floor. In the starting position your arms should be straight, the back is in the vertical plane, the deflection of the spine's natural S-brasny and look directly.
  3. Inhale and stop the breath, strain the trapeze, lift the shoulders up, at the rate of to the ears. Imagine that you just shrug when you asks about something and you don't know what to answer him.
  4. Do not fold arms, do not tilt the torso and not squat. Your General task is to lift the shoulders in the vertical plane as possible, while keeping all other parts stationary.
  5. Lifting the shoulders is very up, exhale and for a few seconds and try to pin the shoulders in this position.
  6. Slowly lower shoulders to starting position.

Tips

  1. During the entire set keep your back straight posture: shoulders laid back, chest expanded, back straight and slightly arched in the lower back. If you find it difficult to keep the shoulders pulled back, do sragi only with dumbbells.
  2. To achieve the maximum reduction of trapezoids, complete sragi with the rod so that shoulders up as high as possible.
  3. Always stop your breath while lifting the shoulders. So much easier to stabilize the correct position of the spine and focus on the reduction of the trapezium.
  4. The objective of this activity — the upper part of the rhomboid and trapezoid muscles, which perfectly respond to the load and rapidly increasing, especially in width and up that optical is manifested in the form of an inflatedneck and distinctly convex top spins on the background of pumped up shoulders. Of course, this underlines the strength of the figure, but only... men. What in relation to the female figure, here the excessive development of the trapezoid can root to deprive it of all attractiveness and femininity. We strongly advise the girls not to get carried away with the shrug with a barbell (or even fully eliminate them from your training list).
  5. Working weight should be feasible, giving the opportunity to raise the shoulders up extremely. Excessively heavy rod fatal will reduce the amplitude of movement and at the time of lowering the shoulders will make you reflective to direct them forward, rounding the spine is risky and can lead to injury.
  6. During all exercises the shoulders only move up and down. No rotational movement is dangerous, because the heavy weight of the trapezium moves on the shoulder joints.
  7. For approach look only to themselves. Lowering the chin, you run the risk of bending the spine. Tilting his head to one side, you create all the conditions for the disproportionate development of the trapezoids that will eventually lead to curvature of the cervical spine.

Application

Intended for: Everyone from beginner to Pro.

When: In the beginning training on trapeze. In the middle of a training run of srage with dumbbells and/or barbell and thrust to the chin.

How much: 3-4 sets of 10-15 repetitions.

Sport coaching: In bodybuilding chrage of the post are carried out in order to increase the top of the neck and back, othercity a dividing line between the deltoids and trapezoids.

Regular execution of the shrug with a barbell will improve your skills in volleyball (shooting and ball and lock up on outstretched hands, strikes), gymnastics (exercises on the uneven parallel bars and horizontal bar) and other sports, which is typical of the rise of blades and the execution of various hand movements from a position above the head , javelin, baseball, tennis (serve).