Shrugs barbell - effective exercise for building up muscles in the neck and upper back.The load falls mainly on the upper beams of the trapezoids.Additionally, rhomboid muscles are working.With the help of exercise achieve a clear line separating the delta and trapeze.Shrugs form a convex upper back and powerful neck.
essence of exercise is lifting the shoulders over the bar, located in the direct hands descended.It can be done by holding a shell in front of him or behind him.
Classic shrugs wide.Technique
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Stand up to your feet shoulder-width apart proved.Take the bar top grip, the distance between your hands should be slightly wider than shoulder width.
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back to keep straight, squaring his shoulders and chest.Slightly bend at the waist, and the spine should be in a natural position.Elbows are not bent.See front of him, his chin is parallel to the floor.
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Inhale, hold the breath, stretch the trapezius muscles.Shoulder to raise to his ears as if shrugging them in amazement and disbelief.The torso is not tilted, elbows and knees are not bent.The meaning of the exercise is to raise the shoulders vertically as high as possible, leaving the rest of the body immobile.
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his shoulders to the maximum height, to exhale and hold this position for two or three seconds.
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Slowly lower arms.
Shrugs with a barbell behind
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Stand up, keep your back straight, slightly bent knees are shoulder width apart.Take your partner barbell, palms turned back at the same time, the distance between them is little more than shoulder width.
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chest protrudes slightly raised, shoulders back, stomach in, arms fully extended, to look ahead.The bar is somewhat below the buttocks.
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Inhale, hold the breath, raise the shoulders as high as possible.Hands straightened to keep throughout the exercise.Move one's shoulders, and the other parts of the body (back, chest, legs) remain stationary.
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In the top of the movement to exert maximum trapeze, save this state two or three seconds.Then exhale slowly to take the starting position.
Things to consider performing barbell shrugs
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To achieve optimum load on the trapeze, it is necessary for the exercise keep your back straight, chest lifted and thrust forward, shoulders pull back.
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right to choose the weight of the bar.Too heavy shell will reduce the range of motion, which is already low, and lead to involuntary tilt shoulders forward during their descent, which could result in injury.
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shoulders need to raise the limit to a maximum voltage of trapezoids was.
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his shoulders, hold your breath should make it easier to fix the spine in the correct position.
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shoulders should always move only up and down.To avoid injury, they can not be rotated.
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only need to look ahead.Tilt the head forward will lead to rounding of the back, and when tilted sideways curvature of the spine is not excluded in the cervical and disproportionate development of the trapezoids.Furthermore, the head slopes in this case are fraught with back and neck injuries.
Who is this exercise?Shrugs are encouraged to include the training of athletes in middle and high-level training.For beginners it can not be used.
When and how many times to do?Perform with a barbell shrugs in the first part of training, ranging from the classical (before him), and then move to the option when the projectile is behind.Repeat 10 times at 2-4 approaches.
