Surely, many people paid attention to the powerful trapeziums of professional athletes: bodybuilders and weightlifters. Many envy such well developed trapezius muscles, trying to discover the secrets of a back workout. But few people know how to pump them correctly.
But it is enough to perform an exercise as simple as scars.
What are scars? What types of this exercise exist?
How to perform them correctly? What is the correct execution technique?
Shragi exercise involves mainly trapeze, it is considered an insulating exercise. According to the execution technique it is similar to shrugging shoulders.
You take the projectile (bar or dumbbell) in the fully extended arms and lift the trapeze upwards. Another exercise can be done in the Smith simulator.
They can be performed standing or sitting.
Today we will see how to do this exercise correctly, consider all the variations and nuances of the technique.
Varieties of this exercise.
Below are the main types of this exercise and a brief description of the technique. Each option is good in its own way. It all depends on the equipment available to you in the hallway.
Sometimes it is useful to change the exercises so that the muscles have a slightly different load each time. Do not be afraid to experiment within the framework of common sense, properly assess your strength to avoid injury and overtraining.
- He shrugs with standing dumbbells. Technical performance Take 2 dumbbells. It is better to start with a relatively small weight, and eventually go to the heavier ones. You stand in full growth, with your arms lowered and fully extended at the elbow joints. We looked at ourselves in the mirror, stretched our shoulders and the trapezes and began to shake them gently. Try to work only with trapezoids, until the last time, without connecting other muscles to work. Remember that this must be a purely isolated study of a specific muscle. It will be the best option to perform 10-12 repetitions to the download state. The number of approaches is from 3 to 4. You can make a superset with other exercises, for example, make a superset of scars with a dumbbell bar with weights.
- Scars with a bar. The correct technique starts with a moderate weight on the bar, keep the grip at shoulder level and lift it off the floor. Legs fully extended on the knees, back also. Hands lowered and fully extended at the joints of the elbow. We look at the mirror in front of us, stretching the shoulders and the trapezoids and begin to shake them gently. Try to work only with trapezoids, until the last time, without connecting other muscles to work. Remember that this must be a purely isolated study of a specific muscle. The best option is to perform 10-12 repetitions to the download state. The number of approaches – from three to four. You can make a superset with other exercises, for example, to make a superset of scars with a bar with weights. The slings with a bar behind the back are made with a more even back and with a belt to support the waist.
- In Smith. In essence, it is the same as the previous exercise, but it has some peculiarities. For example, the load selection algorithm in the Smith simulator is slightly different. Due to the fact that the work is established in a strictly defined path and there is no load on the stabilizing muscles, as in the case of free weight, you can carry more weight and work with a greater degree of failure without the risk of injury. If you do not face the weight, simply lower the levers of the simulator and all this will end.
- He shrugs with dumbbells to sit down. Analog of a similar standing exercise. The technique. We sit in a chair with a straight back, tight against this back strongly. We look at the mirror in front of us, stretching the shoulders and the trapezoids and begin to shake them gently. Try to work only with trapezoids, until the last time, without connecting other muscles to work. Remember that this must be a purely isolated study of a specific muscle. It will be the best option to perform 10-12 repetitions to the download status. The number of approaches – from three to four.
How to connect to the training process.
It will be correct to do trapezoids after the main volume of training work, to include them at the end of the training. Beginners to perform this exercise are not necessary, but if you are ready for the effective development of your back, provide some rules.
It is better to perform them on the day of the shoulder girdle or the day of the back. One or two training exercises will be more than sufficient in the initial stage.
You can train them no more than 1 or 2 times a week, especially if you are a beginner. Unused muscles can hurt during the first 2 days, especially if you’ve given yourself a load of basic exercises before.
Let’s summarize. The exercise for the development of the powerful trapeze is quite simple in execution and does not require the presence of specific equipment.
Everything you need to make a bush, a bar, dumbbells, the Smith simulator, you can find it in almost any gym. The technique is quite simple and consists of lifting the trapeze up and down without the help of other muscles. The main thing is to correctly dose the load and increase it gradually from time to time.
Do not chase the weight, observe the insulation. And in this case, this exercise will serve you very well, it will help you to be like your idols.
We hope you have found enough detailed information. We wish you not to lose enthusiasm in the path of your life, to do everything possible to make your dreams come true, to look for new victories in sports. Take a healthy lifestyle and you’ll open any horizon!
Be true to the sport, but do not worry, carefully plan each step. You have a health and you should not experiment with it.
Have a sense of proportion.