Shrug Na Stroji
Nauč se Shrug Na Stroji se správnou formou a technikou. Tento cvik s vybavením pákový stroj primárně zapojuje Trapézové Svaly, sekundárně pak Ramena.
Jak provést cvik Shrug Na Stroji
Postupuj podle těchto kroků, abys Shrug Na Stroji zacvičil se správnou technikou:
- 1Nastavte výšku sedadla and position yourself on the leverage machine with your back against the pad.
- 2Grasp the handles s nadhmatem and keep your arms straight.
- 3Keeping your back straight, lift your shoulders up towards your ears 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 Na Stroji
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- pákový stroj
- Část těla
- záda
- 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 Na Stroji?
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.
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Nejčastější dotazy
Jaké svaly cvik Shrug Na Stroji zapojuje?
Cvik Shrug Na Stroji primárně zapojuje Trapézové Svaly. Sekundárně zapojené svaly jsou Ramena. Díky tomu je to účinný cvik na rozvoj záda.
Jaké vybavení na cvik Shrug Na Stroji potřebuji?
Cvik Shrug Na Stroji vyžaduje pákový stroj. Ujisti se, že máš vybavení správně připravené a dostatek místa na provedení pohybu v plném rozsahu.
Jak zacvičit Shrug Na Stroji se správnou technikou?
Začni tím, že Nastavte výšku sedadla and position yourself on the leverage machine with your back against the pad. Grasp the handles s nadhmatem and keep your arms straight. Keeping your back straight, lift your shoulders up towards your ears 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 Na Stroji?
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 Na Stroji?
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 Na Stroji best for?
The Shrug Na Stroji 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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