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Sragi with dumbbells

9 min read

Sragi with dumbbells – General developmental exercise to perform zimowego and shock swung, push, and deadlift. In bodybuilding it came from the strength sports, where the trapeze swing as she participates in the disruption of the projectile from the floor and allow you to lift almost any weight. In bodybuilding and fitness of srage with dumbbells choose those who have a disparity in the development between the deltoids and trapezoids. In nature this is rare, but many athletes want to be powerful and expressed a trapezoid, because it visually makes the torso more athletic. Fitness exercise is given for those who have a trapezoid is not developed from nature, and as one of the tie rods preparatory to the rod. The advantage of the variant with dumbbells is that it is available also for beginners. They can raise the shoulders with a relatively small weight, and gradually strengthen the muscles.

The contents

  • 1 Use and benefits
  • 2 What muscles are working
  • 3 Types of sragow with dumbbells
    • 3.1 Sragi with dumbbells standing
    • 3.2 Sragi with dumbbells in the slope
    • 3.3 Sragi with dumbbells sitting
    • 3.4 Chrage lying on incline bench
  • 4 Technique exercises
  • 5 Typical mistakes
  • 6 Possible injury when you shrug

Use and benefits

From the point of view of biomechanics, shragi develop the ability of the athlete to raise the shoulder. They help to more efficiently pull the barbell to deadlift, and learn to feel the muscle so as to isolate the trapezium in other movements. Sragi improve blood circulation in the neck area, help to get rid of cramps and headaches.

From the point of view of aesthetics – make the shoulders more massive, made to look more impressive. On the background of broad shoulders stands out waist, and looks good.

Sragi with dumbbells are different from exercises with a barbell on the following parameters:

  • Trajectory;
  • Method of retention of the projectile

The trajectory and amplitude with dumbbells are more natural to the shoulder joint, than with a barbell. Athletes with injuries of the shoulder are unable to do sragi with the rod at full amplitude since the shoulder joint is blocked due to the pain. Dumbbells allow you to move more freely, and to carry out the rotation in the shoulder as possible. If we are talking about a healthy athlete, he will be able to raise hands up, moving the elbows is much more considerable height. This will help to ensure that the muscle has decreased even more. The conclusion is simple. Large amplitude, a reduction of more than helps to pump the muscles with less weight. This is true for those who have spasms of muscles-the stabilizers of the body is not allowed to work in this exercise with a barbell and heavy weight. Dumbbells due to more natural paths are better suited to the beginner.

Performing sragi with dumbbells, the athlete may submit his hands to his sides accordingly, he will experience pain in the wrist and problems with the elbow joint and the wrist. This will help to gradually strengthen the grip, without the hand too heavily. So sragi suitable for beginners, people with a weak grip. As well as dumbbells, you can choose medium-weight, people will not receive distension, injury and will be able to gradually strengthen the grip.

Sragi with dumbbells allow you to develop the neuromuscular connection and to practice the technique when weight lifting above the level of the pockets.

What muscles work

The main mover – the trapezius muscle. When the athlete stands straight and dumbbells leads to a higher level of pockets, the work included both trapezius muscles, they allow you to lift the weight, and not push the shoulders forward. Trapezius muscle elevates the shoulder and is involved in “disrupting” the weight from the floor all weights and weightlifting exercises. Reduction with relaxing the muscles of the hand allows you to perform the shrug. In fact, exercise is insulating, with whatever projectile didn’t comply with his athlete.

As a stabilizer movements work all the muscles of the back, and the whole array of the deltoid. These muscles allow the shoulder does not “fall” forward. The movement involved and rhomboids, they stabilize the pose. If people tend to bend the elbows “moonlighting” biceps, and grip without using straps on heavy weight inevitably engages the muscles of the forearm. Of course, as stabilizers for the working press, and leg muscles. They allow to reduce the buildup of the housing to a minimum.

The types of sragow with dumbbells

The types of sragow with dumbbells vary depending on the type of adopted reference position. In short, the insulating-line of srage is sitting, with minimal buildup of the body. But there may be nuances caused by the structural features of the athlete. The athlete is required to do the variant that best suits his purpose.

Sragi with dumbbells standing

The classic “quick” option for finishing your workout. Big plus is convenient. The athlete simply takes the weight off the bar, not far away, exercises and goes. You don’t need a bench to haul somewhere dumbbells or doing something else. Sragi standing include all the stabilizers and give some load on the spine. Because they can be done as a preparatory exercise for heavy complex lifts, and included in training plans beginners.

Sragi with dumbbells in the slope

This option is suitable for those who have a behind the back beam of the deltoids and the trapezius. Tilting shifts the load onto the rear surface of the body, and allows you to work out this part. Srage in slope – exercise in the Arsenal of professional bodybuilding, but to many fans it makes life easier due to the fact that helps to correct posture. The movement is indispensable if in ordinary life most of the time a man spends with his shoulders bent forward.

Sragi with dumbbells sitting

This variant of the technique is indispensable if the axial load on the spine is not valid or requires a reduction. It allows you to get rid of cheating, it tilts and pushing the body. Sragi sitting technically difficult, many people may not reach peak muscle contraction in this position, and therefore not able to efficiently work the muscles.

Sragi lying on incline bench

Exercise is reminiscent of the thrust rod or dumbbells to the belt on a flat bench. You need to lie face down, stomach on the bench and bring the dumbbells up, working shoulders. This option exercise is the least traumatic to the spine, but requires the use of light weights only, since the position of the joint is not natural to run sragow.

Technique exercises

The movement begins with the removal of the dumbbells from the racks or the floor. It is important to keep toned abdominal muscles and concentrate on the fact that the back was straight.

Further, all of srage look more or less like:

  • Athlete stands up straight, looks forward, keep the body straight, trying not to wobble;
  • Your arms should be straight, bending at the elbows and wrists is not allowed, the blades given to the spine firmly locked to the shoulders during exercise did not change the situation;
  • Then, it runs like a “shrug” — the athlete raises and lowers shoulders;
  • The exhale is on the rise, which is accompanied by the peak force;
  • When lowering the shoulders need to take a breath. Breathing in this way is not natural and usual for a human, that can cause problems with the movement. Dropping his shoulders, instinctively we breathe out. In the confusion breath lies the main cause of problems;
  • Lower the dumbbells smoothly need, to do everything without jerks;
  • In standing tilt tilt is performed by bending at the hip joint;
  • In the variation of sitting on the bench need to tightly squeeze the shoulder blades to the back;
  • If you want to perform the exercise lying on a flat bench, it is important to choose the right tilt so that it was not “jamming” the shoulder joints
  • Typical mistakes

    Many beginners make sragi wrong. It is quite dangerous, since the trapezius is a strong muscle, and she can literally “drag” posture to his side and leave the person in the “skewed” condition. Injuries occur, but most often a consequence of wrong technique is that the person simply does not reach the result which he sought, and started training.

    Technical errors can be fixed by yourself, taking off your technique on video, and analyzing, but you can ask for help from the coach, which will eliminate all problems and deliver the correct technique.

    Errors in the shrug can be divided into:

  • The violation of the amplitude of the movement refers to too-short control when the lift height is not enough to trapezoid decreased. To get rid of the errors quite simple. You need to submit with each repetition, as if trying to get the shoulders up to the ears, it will help to perform the movement correctly. There is another point – you need to actively implement Shrage , but with less weight;
  • The execution of the movement to his chest with his chin. Error allows too actively stretch the muscles of the neck, and can lead to a pinched nerve. And yet the majority of people it does not help to achieve the result;
  • The bending of the arms at the biceps. This movement only takes part of the burden of the trapezoids, allowing the hands to move by inertia, and not helping in the leveling target muscle groups, Flexing the biceps can also cause injuries to the elbow and wrist, so you need to monitor the position of the hands in exercise;
  • The tendency to perestrelyat of the trapezoid. Many athletes mistakenly believe that the smaller the muscle group the more often it can work out. It is not, because the trapezius muscle in many exercises. All the thrust to the belt, deadlift, thrust in the slope as a barbell and dumbbells, and exercise machines load this muscle group. The result of one – peretiranie muscles do not grow, the athlete is approaching the injury. It is desirable to combine the training of a trapezoid with the work on the shoulders, or the day when the athlete performs a standing strict press, if its focus is strength training, not bodybuilding;
  • The avoidance movement of women. Girls tend to do a bunch of swings in the middle Delta and to avoid working with the trapezius muscle. This in term leads to injury while trying to take more weight in the “typical women’s exercises” like the Romanian deadlift and tilting of the post. If a girl performs at least a few approaches a trapezoid, it is less likely to stretch the trapezius muscle while performing “movements for buttocks”;
  • Ignoring the belt, if the back is weak. Using the weight limit and the technique with a thrust in the slope, it is important not to forget about the weightlifting belt. This will not only help to avoid technical mistakes, but to keep back health
  • Possible injury when you shrug

    Because when you exercise, you should apply significant weight, injury is possible. In addition, we cannot ignore the congestion of trapezius and deltoid muscles in the home due to normal daily activity. To qualitatively discuss the trapezoid, it is necessary to avoid injuries.

    First of all, threatened the health of the joint capsule of the shoulder joint, the rotator cuff of the shoulder. If an athlete performs a movement, not pulling the scapula towards the spine, and fixing the shoulders, he should pay more attention to technique.

    When using the marginal weights should pay attention to the technique, and objevte zone. The probable damage of the spine, displacement of the vertebrae, herniation and protrusion. But those consequences come to those who are not strengthened muscle corset, or doing, is not following the right technique.

    Pinched nerves and injuries of the cervical spine is likely in violation of the movement of the shoulders. It is also possible sprains of the elbow, and damage to the forearms.

    How to avoid injuries:

  • Not to put shragi the first exercise of the training plan, as this can lead to taking too high of weights, and trauma;
  • To perform a full General and joint warm-up. To start warming up the entire body with light aerobic exercise, then a rotation in the joints;
  • Not to overstate my working weights, try to do without cheating in this exercise;
  • Do not exceed a given training volume, not to do the “extra approaches” to “better feel the muscle.” Excess workout through the pain and feeling unwell – the most common cause of injuries.
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