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Shrugs

Target Muscles Target MusclesBACK MUSCLES
Synergist Muscles Synergist MusclesTrapeziusmuscles
Stabilising Muscles Stabilising MusclesTrapeziusmuscles

Description

In today’s run of life, most people do desk jobs. For this reason, while working on the laptop in the office, they spend a lot of time bending their neck forward and keeping the shoulder stable in one place.

Doing this for a long time can cause pain in the neck and shoulder muscles. Now it is not necessary that this problem is only with those who do not go to the gym.

 

Actually, this problem can happen to everyone. Now you can do exercises to overcome the problem and to strengthen the muscles around your neck and shoulders.

 

This will also strengthen these muscles and you will not face any problem. The best exercise for this is “Shrug”. This makes the muscles around the neck strong.

 

So today I will tell you about Shraga Exercise / Workout, how do, benefits and precautions etc. Also, I will give information about the mistakes made while doing it.

Preparation

<ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li>To perform shrug exercise, keep your neck relaxed and head slightly forward. After that, standing straight with a dumbbell or barbell in both hands, bend forward slightly.</li> </ul> </li> </ul> &nbsp; &nbsp;</li> </ul> </li> </ul> &nbsp; &nbsp; <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li>After that, raise your shoulders up and hold for 1 second while keeping your elbow upright.</li> </ul> </li> </ul> &nbsp; &nbsp;</li> </ul> </li> </ul> &nbsp; &nbsp; <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li>This will create muscles around your neck and tension on the upper back.</li> </ul> </li> </ul> &nbsp; &nbsp;</li> </ul> </li> </ul> &nbsp; &nbsp; <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li>This will be called a reps. Similarly, make 3 sets of 10-12 reps from the weight according to your capacity.</li> </ul> </li> </ul> &nbsp; &nbsp;</li> </ul> </li> </ul> &nbsp; &nbsp;

Action

Return

Type: Strength
Duration: 15 seconds per repitition
Frequency: 5-6 min
Repetitions: 3
Rest Periods: 30-50 sec

Contra-Indication

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