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The rear beam of deltas is traditionally considered the most difficult to pump. Most of the exercises for pumping the delta, as a rule, load the front and middle beams,…

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If you have not been involved in sports for a long time, start “entering” the fitness training carefully and gradually step by step. First of all, consult your doctor, make…

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STRETCHING EXERCISES
Stretching is an integral component of a person’s physical fitness. With the help of stretching exercises, ligaments and muscles become elastic, thickened and gain strength. Why stretch? Stretching is the…

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SCRATCHES WITH DUMBERS

A trapezoid, of course, is not the muscle for which “pumping” first of all any person who came to the gym is taken. But the more sophisticated he becomes in bodybuilding and fitness, the more often the desire and understanding of purposeful work on trapezius muscles can be seen. And at this very moment it is not superfluous to recall the scars.

Despite the fact that in many strength exercises and even everyday situations (for example, walking from a store with heavy bags in their hands), trapezes get a load, yet in order to maximize growth and development they require purposeful work on themselves. And it is precisely the scars that are considered exercise number one for such a trapezoid pumping.

Schrags is a simple movement consisting in a shrug, which, nevertheless, involves practically all the muscles of the upper back in the work. There is far from one type of scars, but now we will pay attention to one of them, namely, the scrag standing with dumbbells in their hands. This exercise has certain advantages and disadvantages in comparison with other options: let’s say you cannot work with the same huge weights as when doing shrugs with a barbell, but the amplitude of movement when working with dumbbells is much larger, which allows you to better pump the top of the trapezius muscles.

Scar technique with dumbbells

Proper exercise technique:

1. Stand straight, put your legs narrower than when working with a barbell. Take the dumbbells, so that the palms are turned to the body, and hold them in the lowered hands. Keep your back straight, turn your shoulders, bend your knees slightly, and lift your chin up. This is the starting position.

2. Start lifting your shoulders, trying to do it as high as possible. While lifting, you can lower the chin slightly, this will increase the reduction of the trapezoid. At the top of the movement, make a small pause, and then smoothly lower the arms with the dumbbells to the starting position.

3. Perform the scheduled number of repetitions.

It is important:

When lifting dumbbells, do not tilt the body forward and do not include the biceps in weight lifting.

It is important to choose the right weight dumbbells: too heavy will not allow you to minimize and stretch the muscles. Therefore, if you feel that the reduction is rather weak, then take the dumbbells easier.

Very often, people, lifting the weight to the top point, begin to rotate with their shoulders, they say, it is even better that it does not correspond to reality. Remember: there is no need to rotate the shoulders, on the contrary, these forced movements prevent the muscles from contracting completely and overstrain the shoulder joints, which can lead to injury.

Embodiments of

Shrug lying on a horizontal bench. This option allows you to work on the pectoral muscles, deltas and trapezoids.
Scars on an inclined bench at an angle of 45 degrees. This embodiment provides an excellent load on the trapezius muscles, captures the muscles of the upper back, delta and forearm. In addition, it is the scars on the incline bench that will help you get rid of the stoop.
Working muscles when doing scars with dumbbells

trapeze
upper back
deltoid muscles
forearm
Alternative exercises

Shrugs with a barbell
Barbell pads on the back

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