Sharga with barbell: technique of execution
Sharga with a barbell is an effective exercise forthe buildup of the muscles of the neck and upper back. The load mainly falls on the upper trapezium beams. In addition, rhomboid muscles work. With the help of the pursuit of a clear line, dividing the delta and trapezium. Shrugs form a convex upper back and a powerful neck.
The essence of the exercise is to lift the shoulders with the bar, located in the lowered hands. It can be performed by holding the projectile in front of you or behind your back.
Classic shagi with a barbell. Equipment
Stand up so that your feet are shoulder width apart. Take the bar with the upper grip, while the distance between the palms should be slightly wider than the shoulders.
Back to keep straight, straightening the chest and shoulders. Slightly curl in the lower back, while the spine should remain in its natural position. Do not bend arms in elbows. Watch in front of him, his chin is parallel to the floor.
Take a breath, hold your breath, straintrapezius muscles. Shoulders raise to the ears, as if shaking them with surprise or bewilderment. Torso not tilt, elbows and knees do not bend. The meaning of the exercise is to lift the shoulders vertically as high as possible, leaving the rest of the body motionless.
Raising his shoulders to the maximum height, make an exhalation and hold this position for two or three seconds.
Slowly lower your shoulders.
Shraga with a bar behind his back
Stand up, keep your back straight, legs slightly bent at the knees are on the width of the shoulders. Take the bar from the partner, the palms are turned back, the distance between them is slightly larger than the width of the shoulders.
The chest is protruding forward and slightly elevated, the shoulders are pulled back, the stomach is retracted, the arms are fully straightened, looking in front of you. The bar is slightly lower than the buttocks.
Take a breath, hold your breath, raise your shouldersas high as possible. Keep your arms straight during the exercise. One shoulders move, and other parts of the body (back, chest, legs) remain motionless.
At the top of the movement, strain the trapezium as much as possible, and keep this position for two or three seconds. After that, make an exhalation, slowly take the initial position.
What should be remembered by performing shargs with a barbell
To achieve the optimal load on the trapezoid, it is necessary to keep the back straight throughout the exercise, lift the chest and put forward, the shoulders to be pulled back.
Correctly choose the weight of the bar. Too heavy a projectile will reduce the amplitude of movements, which is already so small, and will result in involuntary tilt of the shoulders forward during their descent, which can result in injury.
Shoulders need to be raised to the limit, so that the tension of the trapezoids is maximum.
Having lifted the shoulders, breathing should be delayed, so that it would be easier to fix the spine in the right position.
Shoulders should always move only up and down. To avoid injury, you can not rotate them.
To look it is necessary only before itself. The inclination of the head forward will lead to the rounding of the back, and with the inclination to the side, the curvature of the spine in the cervical region and the disproportionate development of trapezoids are not ruled out. In addition, the slopes of the head in this case are fraught with injuries to the back and neck.
Who is this exercise for? It is recommended that shags be included in the training of mid-level and high-level athletes. Beginners can not use it.
When and how many times do? Perform the shaggy barbell in the first part of the training, starting with the classic (in front of him), and then proceed to the option when the projectile is behind the back. Repeat 10 times in 2-4 approaches.
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