Shragi is a great way to pump the trapezius. What is this exercise and how to perform it correctly?

Shragi is a great way to pump the trapezius. What is this exercise and how to perform it correctly?

It can be done with a barbell or with dumbbells, but beginners are better off using the second option.

It is difficult to find a more static exercise than shrugs. If you look, without looking, at a person performing it, you can at first think that he does nothing. The whole point of the exercise is to “shrug”. Together with the expert, we figured out how to perform it correctly in order to achieve results.

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Shrugs is an isolated exercise aimed at strengthening the trapezius muscles, as well as the rhomboid and scapular muscles. If your goal is to pump up your neck, it’s definitely worth adding it to your workout plan.

What is the correct way to perform shrugs?

The exercise will help pump up the neck and shoulder department, work the delts and improve blood circulation in this part of the body. All you need to do are two simple movements.

Anna Motina: Allowable variants of performance: with dumbbells or with a barbell. For those who are just starting to master these movements, it is better to use dumbbells: it is more comfortable and safer in terms of technique. The movement can be performed standing, sitting and lying down.

Today we will consider the standing variant.

Tehnika

• Take the dumbbells. Stand up straight, place your hands on the sides of the body, the grip of the dumbbells – neutral.
• Hold the projectiles firmly, not allowing the shoulders and trapezius to sag down under the weight.
• As you exhale, lift your shoulders up as if you were shrugging, hold that position for a second or two, and then as you inhale, return to the starting position.

How to avoid injuries when performing it?

The technique is quite simple, but there are a few nuances that everyone needs to know.

• Do not stretch the trapezius at the bottom point, it is traumatic.
• Do not reduce the shoulder blades, their movement is directed upward, not to the spine.
• Do not lower or tilt your head. Keep your head level throughout the exercise.
• Do not chase the weights, it is better to increase the load in moderation. Remember that the neck and shoulder joints are fragile departments, and it is very easy to harm them.
• Do not bend your arms at the elbows and do not help yourself with your hands at all. This exercise is aimed solely at shoulder movement.
• Shrugs are contraindicated for anyone who has hernias and protrusions in the neck and thoracic region.

Despite the external simplicity of the technique, do not treat the exercise after sleeves. Take into account all the nuances given above. Neglecting them will lead to injury, which will certainly make itself known in the future.