Barbell Shrug
分步讲解
动作要领
- Keep your arms extended fully, allowing the barbell to hang in front of your thighs.
- Lift your shoulders towards your ears as high as you can, without bending your elbows or moving the barbell with your hands, focusing on the contraction in your traps.
- Hold the contraction for a second at the top of the movement.
- Slowly lower your shoulders back to the starting position, ensuring a controlled movement and not letting the weights simply drop back down.
概览
关于这个动作
The Barbell Shrug is a strength training exercise that primarily targets the trapezius muscles in your upper back and neck, contributing to improved posture, shoulder stability, and upper body strength. This exercise is suitable for individuals of all fitness levels, from beginners to advanced athletes, who are looking to enhance their upper body conditioning. People might choose to incorporate Barbell Shrugs into their workout routine not only for its physical benefits, but also for its role in injury prevention and enhancing performance in other lifts and sports.
教练提示
姿势要点
Hold the barbell with an overhand grip (palms facing your body) and your hands slightly wider than shoulder-width apart. Avoid holding the barbell too tightly or too loosely as this can strain your wrists.
Lift your shoulders straight up towards your ears as high as possible, then lower back down in a controlled manner. Avoid using your biceps to lift the barbell, as this can lead to muscle imbalance and injury. The movement should be driven by your trapezius muscles, not your arms.
A common mistake is to roll the shoulders back at the top of the movement.
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