The technique of performing the exercise for pumping the trapezoid is standing barbell shrugs. There are two types: the barbell in front and behind the back. Videos and photos. Trained trapezius muscles give the shoulder girdle massiveness and make their owner more self-confident. Shrugs are an exercise that will help you pump your traps in a fairly short period of time. The main thing is to adhere to the correct execution technique and not "play" with large weights.
When contemplating the bodybuilders who have taken to the stage, the visual and aesthetic significance of the trapeze skyrockets. During competent posing, the trapezoid is the visual center of attention to the athlete in the rear view. And even in frontal poses, this brutal muscle group is capable of surprising with its power. Trapezium development is also essential for competitive performance in other explosive sports, as muscles are involved in all movements of the shoulder girdle.
There is no universal tool for the complex development of trapezoids. The structure of the trapezius muscle is such that for its pumping it is necessary to simultaneously use three different beams in the work, and this cannot be realized with more than one known movement.
3 functionally independent areas of the trapezium muscles - the top, middle and bottom, must be purposefully trained separately. The middle beam of trapezoids is worked out when the athlete performs a variety of rows in the slope. The lower beam is pumped by lifting the weight above the head. The upper muscles are trained using shrugs.
Barbell shrugs are the most popular trapezius muscle building exercise. It is the basis for mass gain and an increase in the thickness of the apex of the trapezoid along with the neck. In bodybuilding and fitness, scars increase the volume of the upper back and neck, emphasize the muscles of the trapezius muscle and deltas, draw a clear separation between them during the drying period. There is another option - shrugs with dumbbells.
Shrugs are performed in different ways, but in any case, the lion's share of the load falls on the upper region of the trapezium, and other muscle groups that act as stabilizers receive an indirect load. The most famous option is standing barbell shrugs.
Front barbell shrugs: technique
The essence of performing shrugs is to raise and lower the shoulders with weights without involving the muscles of the arms in the work. The execution technique is simple and even a beginner can easily cope with it, but deviating from the prescribed action plan and recommendations can easily cause injury. Before starting the exercise, you need to do a good 10-15 minute warm-up complex so as not to tear the muscles and not provoke a stretching of the tendons.
- Approach the bar, place your feet shoulder-width apart, slightly bent at the knees. This will be the starting position.
- With a straight grip (from above), lift the bar off the racks, keeping the distance between your palms slightly wider than shoulder width apart. If the bar is initially on the floor, lift it with a deadlift.
- Standing straight, straighten up, straighten your shoulders, bend a little in the lower back, put your chest forward.
- Raise your chin to parallel with the floor and look straight ahead.
- Inhale, hold your breath and without bending forward or backward, without bending your elbows, raise your shoulders as high as possible towards your ears. Imagine just shrugging your shoulders, not knowing the answer to the question being asked.
- At the top point, exhale and maintain a short two-second pause and return to the starting position.
- Lower your shoulders as low as possible without moving other parts of your body. At the end point of the amplitude, the muscles should be as tense as possible.
- Repeat the exercise for the required number of approaches with smooth movements (as a rule, this is 8-10 repetitions).
Shrugs with a barbell behind the back
The technique for performing shrugs behind the back is similar to the technique for performing shrugs with a barbell at hip level. The only difference is in the position of the projectile and the range of motion - it turns out to be less.
The muscles in this embodiment will contract less, but this does not mean that the shrugs behind the back are less effective. They are ideal for posture correction, the position of which is aggravated by the appearance of "rounded" shoulders during the classic shrug.
It is very difficult to take the bar on your own, so ask your neighbor to bring the equipment and insure on the approaches. Now you can start doing the exercise.
At the end of the repetitions, you should not relax your shoulders so that the weight of the load does not pull them down.
The main nuances of performing shrug
Trapezium training involves the use of medium weights in the work in order to target the target muscle and not harm the posture with excessive weights. But you need to start with minimal loads in order to hone the execution technique to the ideal and only then gradually increase the weights. When pumping muscles with a very heavy projectile, it is advisable to use straps to confidently hold the weight in your hands.
Is working with large weights effective? Not for everyone and not always. A very heavy barbell will not allow the maximum contraction of the back muscles and the efficiency in the set of "meat" will drop. The load from the trapezius muscles will be transferred to the muscles of the shoulder girdle. In addition, heavy weight will involuntarily intend the athlete to round their back.
Whichever version of the shrug is used, you should never rotate your shoulders so that there are no problems with the shoulder joints.
Shrugs are an isolating exercise that is more suitable for experienced athletes at a serious level of training, but beginners should also pay attention to their central part of the back. Regular use of a barbell shrug in your training arsenal will reward you with a powerful neck and a distinctly arched upper back.
Video about shrugs with a barbell standing - execution technique: