Shraga with standing post – A simple and effective isolating exercise designed to train the trapezius muscles of the back, especially from the upper part. There are several variations in the performance of this exercise, among which I would like to note the barbell with the bar in front of him or with the bar behind his back, the dumbbells with dumbbells in the standing or sitting position, as well as the dumbbells with dumbbells on the inclined bench. Today, we will take a closer look at the correct technique and discuss the peculiarities of performing the exercise "Shrug with a pole facing you".
Sharga with barbell: technique of execution
It would seem that there is nothing easier than the shaggy barbell. I took a barbell or dumbbells in my hands and do shrugs. However, many newcomers manage to do this exercise completely wrong, dissipating the load throughout the body, while the main task in this exercise is to concentrate on the work of the trapezius muscles.
Sharga with a barbell is an isolating exercise, so it must be done so that the entire load falls on the trapezoid, and not scattered throughout the body. So, how to properly make shagi with a bar? Follow the simple instructions:
- Grasp the bar of the bar with a straight middle grip. Stand up straight with your feet shoulder-width apart. Hold the bar in front of you in the lowered hands. Keep your head straight. This will be your starting position.
- On the exhalation, accentuated by the effort of the trapezoid muscles, lift the shoulders as high as possible, as if trying to get them the lobes of the ears. When you reach the upper point of the amplitude of the movement, take a short pause, while holding down the peak of the trapezium. Then, under control, lower the shoulders and the bar to the initial position, while breathing in.