In fitness exercises, Dumbbell shrugs are a famous exercise. If you insist on training dumbbell shrugs, it will help the body a lot. At the same time, dumbbell shrugs There are many benefits, but many people don’t know how to do dumbbell shrugs. So, what is the best and most correct way to practice dumbbell shrugs? Let’s take a look at the dumbbell shrug.
How to practice dumbbell shrugs
1. Hold a dumbbell in each hand, stand upright, lift your chest and draw in your abdomen. Let your arms hang naturally at your sides, palms facing each other. This is the starting position of the movement.
2. Keep your arms straight, lift your shoulders as high as possible, pull the dumbbell upwards, and exhale at the same time. Lift your shoulders to the limit and pause for a moment at the top.
3. Then lower the dumbbells back to the starting position and inhale at the same time.
The benefits of dumbbell shrugs
Dumbbell shrugs can well exercise the trapezius muscles, which may not be unfamiliar to many people. Well-developed trapezius muscles not only give people better visual effects and make them look crisp no matter what clothes they wear, but they are also beneficial to many sports. For example, during fitness, if you want to lift a barbell, just Requires well-developed trapezius muscles for support. To achieve this effect, doing dumbbell shrugs is a good choice. And the benefits of dumbbell shrugs go far beyond that.
Precautions for dumbbell shrugs
1. The principle of shoulder shrug training is: not too light, and not too heavy. A reasonable weight should be such that you can complete the entire movement strictly as required, that is, bring your shoulders as close to your ears as possible and hold for a while without bending your elbows. Then, lower both shoulders to their lowest point at the same time. The entire movement can be done for 10-12 repetitions.
2. If you flex your wrists slightly and turn the tips of your elbows outward, it will be more effective in contracting the trapezius muscles on the shoulder
3. Trapezius training strategy: Like other body parts, try to diversify your movements and avoid simplistic movements. After trying a variety of shrugs, including traditional shrugs and upright rows, focus on the most effective ones. Insist on using barbells and dumbbells as the basis for trapezius training, with exercises such as tensioners as auxiliary options.
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