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Tip: Building from top to bottom



Shrugs are a great option to build the upper traps, but the traps actually run from the cervical spine down to the lower thoracic vertebrae. They also insert on the collarbone, acromion and scapula. Your traps are everywhere!

To really build the traps from top to bottom, you need a variety of moves that effectively hit each area of ​​the traps. Farmers walks always make the list of those who play in Jochbau.

To create tension in the back muscles, put the shoulder blades in retreat and depression, d. If you do it right, you should feel this in the middle traps and rhomboids.

You should also have bent the slats and maintained a neutral spine. When you throw all these things together, the farmer's walk does an amazing job of growing the yoke, improving the movement patterns for the shoulder and the T-spine, and below

  • Breast off
  • Lats bent
  • Neutral Spine
  • 1
    9659005] Loading
  • See where the store is located? It's Last If all other things can not be maintained, you'll be too heavy!

    Perform them at the end of a back or leg session for 4 trips of 30-40 yards and use a suitable load where you can maintain the above position. This means you should not try to convince the Globo Gym that you are preparing for the strongest ego in the world.


    Construction of the complete yoke



    The hardest loaded stretcher



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