Shragi with a barbell. Schrah Execution options

Making shragi with a barbell all. Yes, even fitness ladies and office employees. The latter is especially, because the movement improves the brain circulation, makes it harder to think and helps get rid of kifotic posture. Yes, if you overdo it with shrages, the neck will be visually shorter and thicker. But for Bodybuilder is a plus. And for the athlete of extreme sports - also the option of preserving health, because if the neck is reliably protected by muscles, it will be more difficult to get injured. Shragi with a barbell to do a little more difficult than with dumbbells, but it is worth it.

The trapezoid muscle not only helps us lift and lower the shoulders, but also allows the blades to the spine and deploy the shoulders from each other. It helps in a breakdown of all types of burdens from the floor, and stabilizes the shoulders when we tighten or pull the bar to the belt. Strong trapeziums are a good "assistant" in undermines, takes on the chest and other heatletic movements.

Stretching of the trapezium with the help of shragov helps to get rid of the feeling of stiffness in the shoulders and back, which pursues those who are busy with office work, or a lot of car drives. This movement allows you to improve the blood circulation of the entire top of the body, and the nutrition of the brain. Sometimes a simple supplement of shrags in training plan eliminates headaches better than any manual therapy.

Applied sports aspects of exercise are significant. Without work on the trapezoid muscle, it is difficult to imagine a high-quality "assembly" of the back in squats and gims lying, as well as work in the traction. Trapezoid muscles help the athlete qualitatively perform all types of basic exercises, in which the back is involved. Without trapezing, it is difficult to imagine and training the shoulders in bodybuilding, because with an undeveloped trapezoid figure will never be harmonious.

Important: in the fight or extreme species Sports are important to the top muscles of the neck. Athletes of these species can include shragi in total physical trainingTo protect the cervical injury and reduce the risk of spine damage.

There are no complete contraindications, with the exception of two cases:

Violation of the outflow of venous blood (pathology of velves);
Strong scoliosis in the thoracic

Domestic sources are added here and hernias in lumbar Department, Americans are not so radical, they believe that hernia is not a hindrance, it is enough to strengthen the live muscle of the abdomen and muscles walking along the spine.

For women there are two options. IN power sports We'll have to simply accept some increasing trapezium. Anyway to pump out there, something really will not work, and the model's punches will not stand weight, which usually squat girls. But the same who is engaged simply for fitness makes sense to make exercises on the trapezoidal muscle not in the removal mode, and perform about 20-25 repetitions to achieve fatigue, but not failure. So the muscles will not grow significantly, and the hypertrophy will not succeed.

Schrags work out the entire muscular array of the vertex of the body:

Trapezoid muscles;
Diamond-shaped;
Small breast and intercostal;
Muscle rapid

As stabilizers specifically in shragas with a barbell, leg muscles, press and housing work.

The trapezoidal muscle consists of three segments

The bottom presses the bottom of the blades to the back;
Middle - blades for the spine;
Upper - directly raises and lowers shoulders

Types of shragi

Different types of exercise involve different functional zones of the trapezoid muscle. Each variation of the exercise brings a certain use

Shragi Stand standing

This movement is also called shragi with a barbell in directly lowered hands. For the most part, the movement helps to work out the trapezoid muscles in their upper segment. This is a classic "trapeze exercise" that allows you to achieve hypertrophy. The movement consists in moving the rod up and down along the vertical of the body.

Separate athletes consider this movement aimed at the development of the rear beam deltaid musclesBut this is not entirely true. The delta works when the hands bended in the elbows, if the movement is limited only by lifting shoulders, then the goal will be exclusively a trapezoid, and all its bundles, since when holding a shell behind his back, a person will collect the blades to the spine in any case.

It is to some extent a universal movement. It helps to work out all the bundles of deltoid muscles, and allows you to adjust the load level by inclination of the bench back. Schrags allow you to actively involve both diamond muscles due to the fact that the blades must be kept presented. This version of the movement allows you to qualitatively develop the muscles and work the posture.

Many athletes prefer to perform this exercise with a special handle of the block, or with dumbbells. The rod may not correspond to anatomical features, its movement along the body can be difficult. Training with a barbell makes it possible to work out stabilization, and teaches a person to perform elements of heatletic exercises, but can negatively affect the health of the joint.

Divide your legs on the width of the shoulders and grasp the rod upper grab. The gap between the palms is a little wider shoulders.
Fully align your back - straighten your shoulders and chest, slightly drive into the lower back, lift your head to the parallel with the floor. In the original position, the hands are straightened, the back is located in the vertical plane, the spine is natural, s-pens, and the look is directed strictly ahead.
Inhale and, stopping the breath, strain the trapezoid, lift the shoulders up, at the rate of the ears. Imagine that you just shrug when you ask you about anything, and you do not know what to answer him.
Do not bend your hands, do not tilt the torso and do not quit. Your basic task is to lift the shoulders in the vertical plane as high as possible, while holding all the other parts by fixed.
Raising the shoulders extremely up, make an exhale and for a couple of seconds try to secure your shoulders in this position.
Slowly lower the shoulders at the starting position.

During the whole set, keep your back to a smooth posture: the shoulders are reserved back, the chest is stripped, the back is straight and slightly flashed in the lower back. If you find it difficult to keep your shoulders back, do shragi only with dumbbells.
To achieve the most maximum reduction in the trapez shragi with barbell So shoulders rose as high as possible.
Always stop your breath while lifting shoulders. So much easier to stabilize proper position Spine and focus on the reduction of the trapezium.
Task exercise - top part Rhombid and trapezoidal muscles that react perfectly on loads and quickly increase, especially in width and up, which is optically manifested in the form of a pumped neck and a clearly convex top of the back against the background of the pumped shoulders. Naturally, it emphasizes the strength of the shape, but only ... in men. What about female FigureHere, here excessive developed trapezes can be deprived of her whole attractiveness and femininity. So we strongly recommend girls not to get involved shragi with a barbell (and even completely exclude them from your training list).
The working weight should be satisfactory, giving the opportunity to raise the shoulders extremely up. Excessively heavy rod fatally reduce the amplitude of the movement and at the time of lowering the shoulders will make you reflectively direct them forward that risky twists the spine and may result in injury.
During the entire exercise, the shoulders are moving only down and up. No rotational movements are dangerous because heavy weight From the trapezium goes to the shoulder joints.
For the approach, see only before you. Omitting chin, you risk bend the spine. Tilting the head of the sideways, you form all the conditions for the disproportionate development of the trapezium, which ultimately lead to curvature cervical department spine.

This is a beautiful - individually-isolated exercise, aims to develop the top of the back, to create a spectacular triangle between the shoulders and the beginning of the head. Include it in your program, after several months of classes, after leaving everything and lift physical shape. Since the shragi is well shipped lower back, before the start of their execution, strengthen the lower back hyperextensia.

Trainable muscles

Develops a muscle raising a rhombid and, especially the upper part of it, the middle and rear portion are additionally included.

Initial position

Go to the racks on which the rod is lying, approximately at the height in the middle of your hips. If the height of the bar comes to the belt, and it is not possible to lower it below, to put special wooden supports under the feet or on an extreme case a pair of pancakes by 20 kg. Under each leg, but do not lift the bar from the floor, spending additional efforts, to other muscles, you need strength for trapezium.

Talk a little under the barbell and take it, the hands are slightly bent in the elbows for removing the voltage in the elbow joints, straighten your back, arming it in the lower back and exposing the breast forward, rear delta take back, look straight and chin looks straight.

Motion technique

From the original position, straining the muscles of the press, typing on the legs, straighten the torso to the verticalalive position, the rod is on straight hands completely straightened in the elbows.

Deeply inspire and exhausted lift the shoulders strictly up as high as possible, trying to get the ush, reaching the upper point for 2 seconds, even stronger the trapezoids, after lowering the rod down, allowing the shoulders to drop so low as possible, to the feeling of stretching the trapezes, while The back does not slope and again move up.

♦ Do not rotate shoulders - increases the risk of injury shoulder joints;

♦ Do not bend your hands in the elbows when lifting - Raise weight including biceps, reducing the load on the trapeze - reduce the weight or ask the partner to hold the elbows and did not allow them to bend.

♦ Do not throw the weight of the legs from the bottom point - facilitate movement give him a great amplitude of movement, but remove the tension of the trapezings;

♦ Weight too fast down down - You can stretch very much and damage the muscles and trapezes.

♦ Use narrow, medium and wide grip – narrow - develops the most edge of the trapezium, which is immediately over the shoulders middle - Center, and wide - The most upper part.

♦ Apply belts and belt - Apply only for large scales, the belt will help remove the load from the loin, and the belts hold the rod to the end of the exercise.

♦ Second delay at the top - It will strengthen the muscles, slowly lower the weight, let him stretch the trapezoids well at the bottom point.

♦ Use slopes - If you tilt the housing ahead, the load from the very top of the trapezium will shift below and the stronger the angle of inclination is, the more the bottom of the trapezoid muscle will work.

♦ Trapezing along with back or shoulders - It means that they are at the end of the training of these muscles at the end of the training, as the training of the back and shoulders, you partially include a trapezium.

Types of shragov

1) with dumbbells - Dumbbells are located on the sides, the palms look at the body, make it possible to raise your shoulders even higher, are well suited to eliminate uneven development of the left and right of the trapezium. Minus - you can't lift too big weight.

2) in the simulator Smith - it turns off the task of the stabilization of the body, it makes it possible to fully focus on the lift lift;

3) with a barbell - a more complex version of execution, weight is needed small, the upper and central part of the trapezium is being worked out;

4) on inclined bench - putting it at an angle of 45, lie on it with belly and chest, holding the dumbbells on straight hands, raise the shoulders up, at the same time reducing the blade. This species Schrah, helps straighten posture, it means especially useful for adolescents.

Schrag - the only insulating exercise for study trapezoid muscles. With the growth of sports indicators in athletes, there is a need to train trapezoids, you can neglected this exercise. Shragi mainly load the upper part of the trapezium, as well as rhombid and muscles raising the blade, can perform this movement with dumbbells, barbell, weights, it is recommended to train in the standing position.
The most popular exercise for trapezium in the world of bodybuilding. This exercise is convenient because you can do in training any muscular groupBut best way to train trapezoid muscles together with delta. With too large scales, it is recommended to use straps to confidently hold the bar.
Technique performing shragi with a barbell standing

Keep the torso in a steady position, evenly distribute the load, do not move from one foot to another.

Strictly follow the technique of execution, do not rotate the shoulders during the training, it can lead to injuries.

Do not use maximum weights, your main priority should be an amplitude, too heavy shell will not let you raise it high.

While performing shragov, keep your hands strain locks Susta It will not give you to work effectively, your task is the maximum peak reduction.

Do not tilt your head down, it will lead to the rounding of the back, which is very attempting.

Shragi lying - Exercise for trapezium, which, besides the upper part, is also working as a middle section of trapezoid muscles. In this exercise, the main thing to focus on the movement of shoulders. For large weights Use straps.
Shragi lying - technique
Go to the bench, take the right position, wrap straps on the bar and take it.

Keep your hands straight, the movement is performed exclusively at the expense of the shoulders, breathing on the rise, exhale when descending the rod. When training, it is impossible to flex a hand.

Choose this weight so that you can raise the bar as high as possible, it is necessary to better reduce the target muscular group, which ultimately will force it to grow.

Another popular variant of the trapezium pumping is the execution of shragi with a barbell. During the movement, the rear delta is also involved, this exercise It also has another name.
The technique of performing shragi with a barbell behind the back is very simple - go to the rod with your back and take it in your hands, if the weight is very heavy, then use the straps, perform the grip rise quickly, and lowering slowly and controlled, work only in a trapezium, hold a small fixed deflection in the elbow Sustain and do not use hands while driving. You can see how it looks in real life From the video roller at the end of the article.
Schrah training program
Here is an example of a training program that is very popular in bodybuilding. The trapezium often train along with delta and back. So, complex training of the back, deltoid and trapezoid muscles:
Pull-ups on the horizontalist wide grove;

Traction rod in the slope;

The block of block to the belt in the simulator;

Dumbbells sitting sitting;

Traction rod to the chin is widespread;

Shragi with dumbbells.

It is recommended to perform 8-12 repetitions in 3-4 approaches. Before each exercise you need at least 1 workout approach. Such comprehensive training will result in the emission of a plurality of anabolic hormones in your body that will force your muscles to grow.
Features of the technique of performing shragi with a barbell standing - video

Shragi with a barbell lying - video

Shragi with a barbell behind the back - video

In this article, we will tell about the technique of performing shragi with a barbell - exercises, which is quite often the attention of the beginnings. And in vain. And then we will deal, why.

Schrags are a little amplitude tightening of the shoulder athlete up, to the ears (shrugs). Shragi swing a trapezium, especially its top.

Exercise is performed with a barbell, with dumbbells and with other weightlifiers. For beginners, the exercise is not recommended: do basic exercises, and you can add shragi if, after long-stranded workouts, the shoulders will be too straight.

The names of the exercise "Schrah" comes from "to shrug", which translated from English means "shakering shoulders."

The main advantages of regular schrah performing:

Improvement of posture, getting rid of shortness, visual increase in athlet shoulders.
Result regular occupations It will be noticeable in everyday life: heavy bags to carry will be much easier.
The top of the back becomes the relief, the volume.

Muscles: Basic and Additional

Shragi with a barbell allow you to work out the top group of muscles, namely the area of \u200b\u200b"trapezoids" - paired muscles located immediately under the neck at the top of the back. Trapezoid muscles contribute to support smooth posture Human, they also do not allow to sign shoulders under the pressure of weight, which helps to raise and carry various gravity. For proper fulfillment Rhombus muscles will work.

If there are any problems with the spine and neck, injuries shoulder belt Perform such an exercise is not recommended without prior consultation with the doctor. A specialist will either prohibit schrahs, or will recommend that this kind of exercises will be fulfilled only with small weighting agents.

Too heavy weight, when performing this type of exercise, it is not recommended, as it does not only reduce the efficiency of the shrag, but also may injure the spine.

Schragi with a barbell: variation and execution technique

General important moments Exercises:

do not make a wide grip: on the width of the shoulders or slightly wider. Hands are a little bent in the elbows, but try to load biceps;
it is necessary to keep a "spring" rack, stand on straight legs is not recommended: bend the knees slightly;
shoulders rise as high as possible - complete amplitude. The head can be a little tilted forward. At the top point, fix the neck for a while;
the movements of the "jerks" should be avoided, the shoulders should be raised smoothly by controlling the work of the muscles;
working with heavy shells is recommended to use brush straps to make grip more durable.

Execution technique from Alexey Shredder:

Technique of execution from Yuri Szokokukotsky

Muscles of triceps are restored faster after load. But the back can be restored much slower. Be sure to consider this when building a training program.

There are several exercise options:

shragi with a barbell in front of them.
With a barbell behind his back.
In the simulator Smith.

This is the most popular appearance. Legs are located on the width of the shoulders. The bar can be taken both direct and reverse grogue. We raise the bar to the knees. Be careful in the lower back and we are racing the chest. Eyes look ahead, the chin is driving smoothly, not going through and not dropping it. Shoulders take back, the back is fixed, the body is not tilted forward.

At inhale raise your shoulders up. At the top point you need to be lined for 2-3 seconds, feel the tension in the "trapezoids" muscles, after which it is smoothly lowered your shoulders and return to its original position. You can not bend your hands while performing shragov, otherwise all the load will go to them.

Execution of shragov, holding a bar behind his back, will help to work out the middle part of the "trapezoid" muscles. The technique of performing exercise is the same as in the case when the rod is kept in front. The only thing, the rod should be raised from the floor, but to shoot with a high rack so as not to get an injury of the lower back.

The technique is not the most convenient, but if it is regularly carried out regularly, it is possible to achieve the growth of trapezoid muscles in thickness.

Schrags in the simulator Smith

You can make shragi with a barbell and standing in the Smith simulator. You can work in two positions of the weighting agent: in front and behind the back. The specifics of the shragi with a pole in the power frame are almost the same as in the usual embodiment of the exercise, with the exception of some factors. Exceptionally target muscles work, perform movements correctly much easier. Treger will not allow unnecessary swinging, as when working with a free weighting agent.

In order not to injure the spine, performing shragi with a barbell behind your back, you can wear a special belt that will support the lower back.

How often and how much do

Enough to do once a week. 4-5 working approaches of 8-10 repetitions (not counting the warm-up). Maximum amplitude approaches. The last set can be made in Drop: reduce the weight of the rod by 50% and make a few more approaches.

We remind you that the exercise of newcomers do not recommend not recommended because of difficulty, but in view of the priority of basic exercises. Shragi still worth doing in the presence of a certain muscular mass. Hypertrophied trapezes visually narrow your shoulders.

Including in your schrag training, thoroughly, how to do them correctly. Below we give a list of rules to be paid attention to:

No need to delay the breath during the exercise. Raise the shell on the breath, omit - on exhale. Proper breathing - This is the key to efficient training.
Keep the housing in a vertical position, do not bend back or go ahead. It is especially important to observe the direct position of the spine.
Hands in the elbows, try not to bend, so as not to switch the burden on the biceps.
Do not rotate shoulders when you do shragi not to damage the joints.
Raise weight smoothly by controlling movement.
Keep my head smoothly, look forward. Do not turn the neck to the sides, do not lower the chin.

And most an important ruleto pay attention to fans heavy weights: perform shragi needed with the weight that will provide proper technique Exercise performing and at the same time the maximum amplitude of movement. It makes no sense to take a heavy weight if it is hardly possible to raise. This is ineffective and fraught with injuries.

If you respond to the study of the theory of schrah, you can successfully carry out such exercises during your workouts. Shragi with a barbell will help develop the "trapezoids" muscles, get rid of the slope and will increase other indicators in different types strength exercises.

Schrags are a weightlifting bodybuilding exercise. His task is the development of the trapezoid muscle (trapezium). it basic exercise To increase the mass and thickness of the trapezium.

Trapezoid muscles always look impressive when they are well inflated. And Schragi is, in fact, the only exercise that has an isolated impact on this muscle group.

In addition to the trapezium, diamond-shaped muscles and muscles are involved in the shragas, raising the blades. At the same time, the muscle rhombid and lifting the blade is equally developing and working neither less than the trapezoid muscles.

It is necessary to get up at the rod and put legs on the width of the shoulders. After that, carefully remove the rope from the rack or if the rod is on the floor, it is to raise it with the help of traction.

Show the barAt the same time, the grumps of the grid with straightened hands are used, palms are located slightly more than the width of the shoulders.

Need to straighten your chest and shoulders, straighten up and run a little in the lower back, the chin at the same time should be held horizontally, and the glance is directed directly in front of yourself.

On slow exhale, pull shoulders as much as possible. At the height of the movement should be measured for a few seconds. Then neatly returned to its original position. Thus, we perform the number of repetitions.

Important:

During movement, keep a fixed posture. The back must be kept straight, and the shoulders are a little reserved back. For incorrect execution Exercises are possible trauma of shoulder joints.
Weight should be selected adequately, in its capabilities. Since too much weight will not give an exercise with the maximum amplitude, and the low weight will not help develop muscles and achieve the necessary relief.

You can see the exercise on this video:

Behind the back

This kind of shrags contributes formation of the upper part of the trapezoid muscles With the unusual body torso.

Proper technique for performing such shragi shragi:

The rod should be put on low holders of a special power rack or a smith machine frame for correct exercise.
Wherein the height should be such that the GIF is located a little bit above the knees..
Near the rack you need to turn back to the rod. Foot feet should be put a little shuffer, and hand brushes on the jiff must be located a little wider shoulders.
When performing the exercise usually use the grip "Thumbs of the grinds around the griff". Palm unfold to the torso, while the style of grip can be combined at different approaches.
Before raising the bar, you must first strain and straighten your back, and the blades are reduced, the chin should be lifted upwards.
The projectile should be balanced, and then straighten. Follow all the time vertical position back.
Cyclic shrug shrugs should be performed in the same way as during classic shragas.

After completing the exercises, returned to the rack and set the neck to holders. The main thing is not to relax my back, while the rod does not take his place on supports.

Schrags can be performed by all, from a beginner to a professional. Shragi usually perform at the beginning of training on a trapezium. 3-4 sets of 10-15 repetitions are performed. But before performing the exercise, heat the top belt.

Video on how to perform shragi with a barbell behind:

Schrags are far from the only technique, pumping back. Meet more effective!

Do you need to dry the body and get rid of excess fat? Help simple I. effective exercises with a slimming rope?

Lying on a horizontal bench

This exercise is performed lying on the back on horizontal bench In the perimeter of the power frame. Feet to put on the floor or on special stands, just as for the fulfillment of the usual bench.

The limiters are set to 10 cm below the point in which it usually happens when the hand straightening is rectified in the elbows. It is necessary to take a chance of grabbing - palm on the width of shoulders. With ordinary wide grip Shoulder joints can be injured.

The neck is taken from the stops or directly from the frame limiters. And immediately straighten your hands in the elbows. This position is the initial position.. Then, without bending hands in the elbows, press the blades to each other, and the shoulders are completely on the bench. The neck is slightly lowered. Now it follows the blades to push and lift the shoulders from the bench at the exhale.

Hands remain straightened, the upper part of the back and head do not break away from the bench. Now compress breast muscles, as if pressed them to each other.

Another exercise is lying on the stomach - presented in this video:

Schragi with a barbell is very simple and at the same time effective exercises that allow you to quickly achieve the result, the main thing is to know how to do them correctly.