Shrugs with dumbbells - a recipe for a beautiful trapeze

In addition to the basic exercises to build a beautiful athletic figure, there are many minor, which the athletes recall having worked a powerful torso, and remarking on the background of lagging muscle. We are talking about the legs, neck, forearms, and trapezoid. Quickly and correctly to develop lagging muscles will not be difficult, the main thing - to follow the proper technique and have the desire. The focus of the exercise, which allows for short time to develop the muscle trapeze - shrugs with dumbbells.

Shrugs with dumbbells - a recipe for a beautiful trapeze

The advantages of dumbbells

As you know, the same exercise can be done either with a barbell or dumbbells. In addition, the bar is considered to be more versatile and allows the projectile to pump any muscle in the human body. This is a serious factor, and you can not argue with him. However, there are a few exercises that are performed with a barbell is not effectively obtained. The load is transferred to other muscles, it is inconvenient and may even lead to injury. These exercises are and shrugs with dumbbells. Technique requires to keep the body straight, but with the stamp of this can not be done, and a slight tilt forward transfers the load with trapezoids on the shoulders and back. Therefore, all athletes, without exception professionals recommend only perform shrugs with dumbbells, regardless of the type of exercise - standing, sitting, or at an angle.

Shrugs with dumbbells - a recipe for a beautiful trapeze

The classical performing standing

Most athletes prefer to do the exercise standing and subsequently pass on their experience to young athletes. Having taken the correct stance, it is possible to virtually eliminate the rolling and focus directly on the performance of the exercise, "shrugs with dumbbells." performance technique is quite simple:

  1. to pick up a dumbbell. Stand up straight, their feet slightly narrower than shoulder width. Socks deploy to the sides for better stability. Back straight, shoulders are deployed, chin up.
  2. Raise your shoulders up as much as possible, as much as possible. The endpoint may be omitted chin down and always pause for 1-2 seconds. Gently release the dumbbell down.
  3. In the process of implementation need to monitor the arms so that they are relaxed in the biceps and divorced in hand.

Farmer Walk

If shrugs with dumbbells standing do not give proper result, you should pay attention to the exercise called "farmer's walk." We need to take the heaviest weights and easily move them around the room, periodically stopping and doing dumbbell lifting shoulders up. A large number of repetitions to count it is not necessary. It is important to load on the base of the trapezoid and fastening it to the other muscles. Naturally, the owners of weak and underdeveloped forearms such exercise will not bring results, so "walk" perform most professional athletes, for whom shrugs ineffective. But try this technique is still worth it.

Shrugs with dumbbells - a recipe for a beautiful trapeze

In favor of a healthy back

Interestingly, many of the athletes in the hall recommend doing shrugs with dumbbells sitting. Motivated by the fact that in the sitting position load on the spine is not as strong as in the standing position. If you recall the performance technique, you can draw attention to the fact that the back should be straight. No matter in what position will the athlete - standing or sitting with the spine load is not going anywhere, and the difference between these exercises only convenience. One likes to sit, the other - to stand. A positive aspect in the sitting position is the lack of care in the exercise other muscles. Because of the body resting on the bench or not be able to jump or to make an effort in order to help the pelvis trapezoid in pulling great weight.

Shrugs with dumbbells - a recipe for a beautiful trapeze

Schrage on the stoop

Exercise "shrugs with dumbbells," at an angle of 45 degrees while lying on his stomach is a little different from the classics. And it can not be called comfortable.

  1. It is necessary to lay down on his stomach on the bench, inclined at an angle of 45 degrees. Location of the head should be above the edge of the bench. Feet rest against the floor for the removal of spinal load.
  2. The partner must submit a dumbbell that you must take a grip on top. The main thing - do not let your hands sharply down with the weight.
  3. On the inhale, slowly but surely bring the shoulder blades together. From the side it would be like to lift the shoulders. On the exhale, return to the starting position.

If the boom does not

If the gym shrugs with dumbbells to perform there is no possibility, athletes remains the only way - to develop a trapeze with the help of the bar. Technique is no different from intended for training with weights. But self fulfillment will create inconvenience. Take the front bar is not recommended, as this will stand to the stoop, note shoulder inside and finish the job quickly exercise the biceps pain, back and neck. If the room there is the Smith machine, the question is removed. Taking the neck in his hands and put them under your feet, it is recommended to lean forward over the body by 5-10 degrees. So the load does not go away on the shoulders and neck will not stretch over the whole body up. In other cases, you need to take the vulture hands, standing back to him. This position will be maximally flat spin.

Shrugs with dumbbells - a recipe for a beautiful trapeze

Finally,

Figure out how to do shrugs with dumbbells, it is necessary to clarify, by weight, the number of sets and reps, as well as the frequency of pumping these muscles. Trapeze well responsive to stress, therefore, to work out these muscles enough to carry out no more than 4-5 sets. Weight should be chosen such as to make the order of 15-20 repetitions, no more. Of course, not every athlete's forearm to cope with the load and will keep the dumbbells, so professionals recommend the use of a special restraint straps. Shrugs with dumbbells can be done once a week, preferably in the day devoted to training the muscles of the back.