Shrag are versions and how it is correct to do shrag?

The men borrowing with development of the body for obtaining good results, have to include different exercises in the trainings effectively to study all muscular groups. Shrag are the best for inflating of a trapeze.

What is shrag?

Exercise which is used in a power training to pump over the top part of a trapezoid muscle – a shraga. Its sense consists in a raising and lowering of shoulders under loading, and rotations and other movements are completely excluded. Exercise of a shraga can be carried out under different corners, and finishing a nachin from a vertical with a horizontal, and in different position of a body: lying or sitting. Thanks to it muscles are studied most carefully. It is not obligatory for beginners to include this exercise in the complex.

Shrag – what muscles work?

The trapeze consists of three parts which need to be studied different exercises. For those whom interests shrag for what are necessary, and so they join in a training to increase a part of a trapezoid muscle which is from above in volume. Except it diamond-shaped muscles and muscles which are engaged in a shovel raising also are involved in work. Experts recommend to carry out for careful study of muscular groups exercise with different stock.

Shrag – what weight to take?

Effectively to train and minimize risk of getting injured, it is necessary to pick up loading correctly.

1. Many make a serious mistake, carrying out shrag with a big weight. As a result of it the efficiency of exercise is limited and significantly the risk of getting injured of a backbone increases.
2. If additional weight is big, then loading will not concentrate on the necessary muscular group, and to share among all muscles of a humeral belt.
3. Doing shrag, it is important to select operating weight so that it was possible to make 10 ideal repetitions in three approaches. When the objective comes easily, it will be possible to increase weight.

How to do shrag?

There are several recommendations which should be considered for receiving from exercise performance only advantage and to exclude risk of a trauma.

1. The chosen shell needs to be held on straight arms below.
2. Finding out how to carry out shrag, it is worth specifying what movements has to be carried out only by shoulders, without bend of hands in elbow joints.
3. When using a bar it is possible to take both a direct, and curved signature stamp.
4. During the training it is important to keep weight strongly, keeping a body in constantly suspense.
5. Doing shrag standing or sitting, you remember that the backbone has to be direct for what strain muscles of a back and a press.
6. Important during the training to feel how the trapeze is loaded.
7. It is recommended to include exercise in the complex directed to study of deltoid muscles or a back. Consider that shrag – the auxiliary movement which needs to be carried out after base.

Shrag with dumbbells

The simplest, and the available option of this exercise means use of dumbbells which are on sale in shop or it is easy to make them independently. Thanks to such stock it is possible to keep the building in direct situation that is impossible when using a signature stamp. Dumbbells give the chance to concentrate load of trapezes. There is a scheme as it is correct to do shrag:

1. Take dumbbells and get up exactly. Lower hands down so that palms went to hips.
2. Inhaling, lift dumbbells most highly, but only do it at the expense of shoulders. At the end of the movement stop, and then, return on a breath to SP.

Shrag with a bar

When using this apparatus it is necessary to consider that for the correct equipment it is necessary to take away slightly a basin back, and to give the case a little forward. As a result a part of loading is displaced on a back, but without it it is correct to carry out exercise it will not turn out. There is an instruction how to do shrag with a bar:

1. Take a bar and record it, having put legs at the level of shoulders. You hold a signature stamp so that the distance between hands slightly exceeded width of shoulders. Slightly bend in knees, take away a basin back and bend forward. It is necessary for the free movement of a bar.
2. Doing shrag in bodybuilding, on an exhalation raise shoulders up and as it is possible above. Stop for couple of seconds and lower a shell in initial situation on a breath.

It is possible to carry out exercise, not only holding a bar ahead, but also behind. At the same time consider the following features:

1. Take a bar so that it appeared behind. Palms have to look in the opposite direction from a body. The distance between hands can be a little wider than shoulders.
2. Further exercise is carried out according to the same scheme, as in case of front arrangement of a bar.

Shrag with weights

This exercise can be considered a kind of shrag with dumbbells, that is technology of performance is identical:

1. Take on the weight and you hold them near hips on each side, having turned palms to a body.
2. Carrying out shrag with the weight, lift and lower shoulders, keeping the building in a motionless state.
3. Do everything slowly, and at the end of the movement be late for concentration of loading.

Shrag on bars

It is possible to study trapezoid muscles and on bars which are not only in gym, but also in the yard on the platform. Shrag the wide successful fellow, that is hands will be a little more widely than shoulders, are carried out according to such scheme:

1. Undertake on bars and raise a body, straightening hands. Legs should be bent and crossed that will allow to avoid a body razbaltyvaniye.
2. Holding position of a body, raise an upper body, lowering shoulders down. The movement has to be similar as though the person shrugs shoulders up/down.
3. Carry out a stop at the end, and then, slowly come back to SP. It is recommended to increase pause duration over time that will promote increase in loading.
4. Important, doing shrag on bars, not to bend.

Shrag in Smith

In gym there are special installations which are suitable for pumping of a trapeze. It is easier to carry out Shrag in Smith's exercise machine, than just with a bar as the shell will move only on one trajectory therefore muscles stabilizers will not work, and all loading will be received by trapeze muscles.

1. At first it is necessary to establish correctly a signature stamp that it could be held on outstretched arms. Palms have to look down, and distance between them as width of shoulders.
2. Remove a signature stamp from the exercise machine, having relaxed shoulders and hands. The back has to be in direct situation.
3. Inhaling, lift a signature stamp most highly due to the movement of shoulders. At the end of the movement stop for couple of seconds. Control that bicepses did not participate in work.
4. On a breath return to a signature stamp in initial situation.

It is possible to find in gym also other installations which are suitable for performance of shrag.

1. For performance of exercise on the lower block attach the handle to the lower cable of the exercise machine. Pick up it, so that the distance between the palms directed down has to be as width of shoulders.
2. Standing directly, relax shoulders and hands, and then, on a breath lift a signature stamp most highly, due to the movement of shoulders. Having recorded situation in a final point for several seconds, return to SP.

The third option means use of the exercise machine for a shin training.

1. It is necessary to put an emphasis on the vertical golenny exercise machine on shoulders. It is important that in initial situation the shoulders were not strained.
2. Lift and lower shoulders, holding from at the end of the movement for couple of seconds.

Shrag – harm

Can seem that exercise is safe, but actually there are some subtleties. Deliberating over whether to do shrag or not, it is necessary to consider the existing contraindications.

1. It is forbidden to train with an additional weight to people who have problems with a backbone.
2. It is important to observe the correct equipment as it is possible to load seriously joints, and it is not safe.
3. Not to load and to injure a backbone, it is necessary not to round a back during performance of exercise.

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