Shrug S Gumou
Nauč se Shrug S Gumou se správnou formou a technikou. Tento cvik s vybavením guma primárně zapojuje Trapézové Svaly, sekundárně pak Ramena.
Jak provést cvik Shrug S Gumou
Postupuj podle těchto kroků, abys Shrug S Gumou zacvičil se správnou technikou:
- 1Stůjte s nohama na šíři ramen and place the band under your feet, holding the ends with your hands.
- 2Keep your arms straight and relaxed, and let the band hang před stehny.
- 3Zapojte trapézové svaly by zdvihnutím ramen upward, lifting the band co nejvýše.
- 4Výdrž v kontrakci na chvíli, then pomalu spusťte shoulders back down to výchozí polohu.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Shrug S Gumou
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- guma
- Část těla
- krk
- Kategorie
- Rozšířené
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Shrug S Gumou?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Související cviky
Nejčastější dotazy
Jaké svaly cvik Shrug S Gumou zapojuje?
Cvik Shrug S Gumou primárně zapojuje Trapézové Svaly. Sekundárně zapojené svaly jsou Ramena. Díky tomu je to účinný cvik na rozvoj krk.
Jaké vybavení na cvik Shrug S Gumou potřebuji?
Cvik Shrug S Gumou vyžaduje guma. Ujisti se, že máš vybavení správně připravené a dostatek místa na provedení pohybu v plném rozsahu.
Jak zacvičit Shrug S Gumou se správnou technikou?
Začni tím, že Stůjte s nohama na šíři ramen and place the band under your feet, holding the ends with your hands. Keep your arms straight and relaxed, and let the band hang před stehny. Zapojte trapézové svaly by zdvihnutím ramen upward, lifting the band co nejvýše. Soustřeď se na kontrolovaný pohyb v celém rozsahu. Kompletní pokyny ke správné technice najdeš výše v návodu krok za krokem.
How often should I do the Shrug S Gumou?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Shrug S Gumou?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Shrug S Gumou best for?
The Shrug S Gumou fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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