To do shragi the post is useful for everyone. Yes, even the fitness ladies and office workers. In particular, because the movement improves cerebral blood circulation, makes think fast and helps to get rid of kyphotic posture. Yes, if you overdo it with a shrug, neck will be visually shorter and thicker. But for the bodybuilder is a plus. And for an athlete of extreme sports – and even the option of maintaining your health, because if the neck is well protected by muscles, injury will be more difficult. Shragi the post to do a little harder than with dumbbells, but it’s worth it.
- 1 the Benefits of exercise
- 2 What muscles are working
- 3 Types of sragow with a barbell
- 3.1 Sragi with a barbell standing
- 3.2 Sragi with a barbell behind
- 3.3 Sragi lying on a bench
- 4 Technique
- 5 Tips
- 6 Application
The benefits of exercise
Trapezius muscle not only helps us to raise and lower the shoulders, but also allows the shoulder blades to the spine and expand the shoulders to each other. It helps in breakdown of all types of weights from the floor, and stabilizes the shoulders, when we catch up or pull rod to the belt. The sturdy trapezoid – a good “helper” in the bombings, takes on breast and other weightlifting movements.
Study of the trapezium with the help of sragow helps to get rid of the feeling of stiffness in the shoulders and back that haunts those engaged in office work or driving a car. This movement allows to increase circulation all of the upper body, and the brain power. Sometimes the simple additive sragow in the training plan gets rid of headaches better than any manual therapy.
Applied aspects of sport exercise significant. Without working on the trapezius muscle is hard to imagine a high quality “build” back in squats and bench presses, as well as work in traction. Trapezius muscles help the athlete to efficiently perform all types of basic exercises that involve the back. Without consideration of the trapezoid is difficult to imagine training shoulders in bodybuilding, because undeveloped trapezoidal figure will never be harmonious.
Important: in the struggle or extreme sports are important for strong muscles of the neck. Athletes these types of can include srage in General physical training, to protect the cervical spine from injury and reduce the risk of spinal injury.
Full there are no contraindications, except in two cases:
- Violation of the outflow of venous blood (pathology of venous valves);
- Severe scoliosis in the thoracic
Domestic sources added here and herniation in the lumbar, the Americans are not so radical, they think that hernia is not a hindrance, enough quality to strengthen the straight abdominal muscle and the muscle running along the spine.
For women, there are two options. In the power sports will just have to accept some increase in trapezoids. Still there to pump up something really huge will not work, and the puny shoulders of the model will not withstand the weight, which usually squat girl. But those who are engaged in fitness just makes sense to do exercises on the trapezius muscle not at failure mode, and to perform about 20-25 repetitions to achieve fatigue, but not failure. So the muscle will not grow substantially, and hypertrophy could not be achieved.
What muscles work
Sragi working on the whole muscular array of the upper body:
- The trapezius muscle;
- Small pectoral and intercostal;
- Muscle, levator scapulae
As stabilizers specifically in the shrug with a barbell to work the muscles of the legs, abdomen and body.
Trapezius muscle consists of three segments
The types of sragow with a barbell
Different types of exercises involve different functional areas of the trapezius muscle. Each variety of exercises brings a certain use
Sragi with a barbell standing
This movement is called srage with the rod straight in the lowered hands. For the most part, the movement helps to work the trapezius muscle in their upper segment. This is the classic “exercise on the trapeze”, which allows to achieve hypertrophy. The movement consists in moving the rod up and down along the vertical body.
Sragi with a barbell behind
Individual athletes consider it the movement aimed at the development of rear beam deltoid muscle, but this is not true. Delta works with the arms bending at the elbows, if the movement is limited only by the lifting of the shoulders, the target will be solely the trapezoid, and all its beams, as when you hold a shell behind you, people will collect the scapula to the spine in any case.
Sragi lying on a bench
This is to some extent universal movement. It helps to work out all the bundles of the deltoid muscle and allows you to adjust the level of the load due to the inclination of the back benches. Sragi allow you to actively engage in work and rhomboid muscles due to the fact that the blades must be kept are given. This movement allows us to efficiently develop muscles and develop posture.
Many athletes prefer to perform this exercise with a special handle unit, or with dumbbells. Rod may not correspond to the anatomic features, its movement along the body can be difficult. Training with a barbell allows you to work out stabilization, and teaches people to perform elements of weightlifting exercises, but can adversely affect the health of the joint.
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).