How to properly perform iron shaking?

Barbell orgasms are one of the best exercises for those called the hoods, or the hood muscles, which connect the nape of the neck with the scapula and collarbone. When using a barbell, you can use the greatest load compared to other types of jerks – with dumbbells or dumbbells. Exercising with a barbell helps you achieve an athletic figure.

The barbell shrug is a classic hoodie exercise. With a shoulder raise, you can effectively strengthen your back and shoulder muscles and increase your overall strength.

How do I properly do front barbell orgasms?

The word “shrugsy” comes from the English language shrug This literally means shrugging your shoulders. That’s exactly what this exercise is all about – it’s being done shoulder rises An iron bar is held in your hands to increase muscle strength. There are also other variants, such as dumbbells or dumbbells.

Classic iron shake step by step:

  • Stand straight in front of the bar with your head held high. Keep your legs wide apart.
  • Bend your knees, keeping your back straight, buttocks raised, and your head elevated.
  • Hold the bar with an overhand grip about the width of your shoulders (it can be a little wider too). The snatch means that the back of the hand should be facing forward.
  • Smoothly raise the barbell to hip level. Keep your hands tensed and straight, your back straight and your knees straight but not locked.
  • Inhale, raise your shoulders and hold for 1-2 seconds. The muscles should be fully tensed, the chest taut and the shoulder blades taut.
  • Exhale below your shoulders. Do not completely relax your muscles, try to keep your movements smooth. The shoulders should be lowered at a slower pace than the lifting.
  • Repeat steps 5 through 6.

attention! You have to raise your shoulders all the way to get this Covers Workout It was effective. Don’t circle your shoulders if you want to avoid injury. The only movement should be around the shoulders

Back barbell shake and other forms of exercise

way harder to Shake the shoulders with a barbell is to hold it behind the back or to exercise while sitting. These variants can be performed after mastering the traditional jerks and properly strengthening the back muscles.

Shrug the shoulders with the barbell behind the butt step by step:

  • Stand in front of the iron bar.
  • Bend with your back straight and buttocks extended.
  • Hold the bar with the top handle slightly wider than the shoulders.
  • Gently raise the bar to the height of the thighs.
  • Raise your arms by inhaling, keeping your back straight and chest extended. The elbows may bend slightly and the knees are straight and not blocked.
  • Hold with arms raised and neck muscles fully tensed for a few seconds.
  • Slowly lower your shoulders as you exhale.
  • Repeat a few times.

sitting shake iron:

  • Put the iron under the seat.
  • Put your feet firmly on the ground.
  • Tilt your back straight forward while deflecting your buttocks and raising your head.
  • Smoothly raise the barbell until you can keep your back straight, bending slightly forward. To ensure the correct position of the spine (lordosis), lift your breasts forward and keep your buttocks slightly taut.
  • Just as in the previous exercises, do the pushup by moving your shoulders only. An interesting variation of this exercise is Zercher shrugged. It consists of placing the barbell in the elbow flexion and lifting the shoulder. Performing the Zercher shake is essentially the same as the other variations of this exercise.
  • However, you may want to protect your elbows in direct contact with the skin.

Iron shake – increase pregnancy

To increase grip strength during shoulder heights (which is useful with high loads), it is worth using an alternating grip:

  • Place one hand in the handle and the other in the handle, with the back of your hand facing your body. Make a series of jerks (Train in the same way as above) Change the position of the hands – what was in the bushes is now in the bushes, do the same number of repetitions.

What muscles are exercised with iron orgasms?

ignore it Popular Headwear Exercise (the hood muscles or trapezius muscles, extending from the back of the neck to the shoulder and collarbone), parallelogram, deltoid muscle, levator scapula. Its regular performance allows you to increase the mass of the back muscles and form an athletic figure. With different types of exercise, the muscles are strengthened slightly differently. by ignores the classic The upper part of the covers receives more load, and the lower part of the version receives an iron bar in the back. Shoulder shrugs, a typical cover-up exercise, should be practiced after shoulder exercises. It is best to do the training at least twice a week.

Other types of tremors

There are very similar exercises, also involving “shrug shoulders”, but using different types of weights:

  • Dumbbells shrugged his shoulders, dumbbells shook, lower shoulders shook, Crane Smith shook. The principle of their execution is the same. Iron shakes allow you to use a maximum of heavy weight. On the other hand, the position of the hands during exercises with dumbbells or dumbbells is more comfortable and natural.

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