Thursday, December 6, 2012
Purpose of the exercise
This resistance exercise engages and develops the trapezius. These large muscles are located on the range upper back and cover the entire upper part of the neck and back.
Targeted Muscles
Beam upper trapezius, shoulders (harness side) forearm to hold the bar.
Running the exercise
Use a straight bar or two dumbbells for this exercise is the development of trapezius muscles. Starting position standing, feet apart and taking the average width of shoulders, palms downwards, raise the bar by doing shrugs and keeping the arms straight.
It must be mounted in high position, contract sharply trapezoids, then go down as low as possible and achieve smooth movement that could lead to severe injury.
Breathing
Inhale while raising the bar and exhale while returning to the starting position.
Safety
The biggest mistake this resistance exercise is to heavy. You can load the bar very heavy because they are strong and powerful muscles, but rather react with trapezoids long series. They are like forearms, calves and abs pretty durable because they are asking a lot throughout the day. So if reps with heavy weights do not grow your trapezius do not hesitate to reduce the load.
Preferably use dumbbells because the bar over-stretches the trapezius and obliges them to adopt a posture back slightly forward. To avoid back injury, bend your knees slightly if you use the bar and tighten your abdominals.
Variants
The exercise also called shrug shrug is achievable with bar, dumbbells, machines trapezoids, both arms or one at a time.
The dumbbells have the disadvantage rub along the body.
Do not place extremely heavy, it feels better in the trapezius sets of 12 to 15 repetitions and the amplitude is better than the series to 200kg.
