Chrage of the post: technique

Srage the post-effective exercise for building the muscles of the neck and upper back. The load mainly carried on the upper beams of the trapezium. In addition, working the rhomboid muscles. Through exercise, achieve a clear line separating the Delta and trapeze. Sragi form a convex upper back and powerful neck.

The Essence of the exercise is to lift the shoulders with the bar being lowered straight arms. It can be performed by holding the shell in front of him or behind his back.

Classic chrage of the post. Appliances

1. To get Up, so his feet were shoulder width apart. To take the bar top grip, the distance between your hands should be slightly wider than shoulder width.

2. Keep your Back straight, squaring his chest and shoulders. Slightly bend at the waist, and the spine should remain in a natural position. Elbows do not bend. Look ahead, chin is parallel to the floor.

3. Inhale, hold the breath, stretch the trapezius muscles. Shoulders up to your ears as if shrugging them in case of surprise or disbelief. The torso is not tilted, elbows and knees do not bend. The purpose of the activity is to raise the shoulders vertically as high as possible, leaving the rest of the body motionless.

4. Lifting the shoulders to the maximum height, exhale and hold this position for two or three seconds.

5. Slowly lower your shoulders.
   

Sragi with a barbell behind my back

1. Stand up, keep your back straight, slightly bent at the knees, feet are on width of shoulders. Make partner post, the palm thus tapped back, the distance between them slightly more than shoulder width apart.

2. The Chest is thrown forward and slightly raised, shoulders pulled back, stomach in, arms are fully extended, look ahead. The rod is located slightly below the level of the buttocks.

3. Inhale, hold the breath, raise the shoulders as high as possible. Hands to keep straightened throughout the exercise. Move shoulders alone, and the rest of the body (back, chest, legs) remain stationary.

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4. At the top of the movement the maximum strain of a trapezoid, to keep this position for two or three seconds. Then make an exhalation, slowly take the starting position.
   

Remember, doing sragi with a barbell

1. To achieve optimal load on the trapeze, it is necessary for the entire exercise to keep your back straight, chest lifted and put forward, the shoulders retract.

2. To choose the Right weight rod. Too heavy a shell reduce the range of motion, and so small, and lead to involuntary tilting of the shoulders forward while lowering that may result in an injury.

3. The Shoulders need to be raised to the limit, to the voltage of the line is maximized.

4. Lifting the shoulders, breathing must be apprehended, to make it easier to fix the spine in the desired position.

5. The Shoulders should always move up and down. To avoid injury, not to rotate.

6. You need only Look in front of him. Tilt the head forward will cause rounding of the back, and tilt sideways not exclude the curvature of the spine in the cervical and disproportionate development of the trapezoids. In addition, the head tilts in this case is fraught with injuries of the back and neck.

For whom is this exercise? Sragi is recommended to include in the training of athletes of medium and high level training. Beginners it can not be used.

When and how often to do? Performed by shragi the post in the first part of training, ranging from the classic (front), and then move to option when the ball is behind. Repeat 10 times in 2-4 approaches.