Shrug

This exercise is for the trapezius muscles of the upper back.

Position: Stand with the feet shoulder width apart. Hold a weight Action: Pull the shoulders up toward your ears as far as possible in your hands with the arms locked in a straight position. and then backward. Always keep your arms completely straight.

Next, lower your shoulders to the starting position. This is one repetition. Do 8 to 12 repetitions to muscle failure.

The following exercises can be performed to condition the muscles of the mid-section (erector spinae, rectus abdominus and external and internal obliques). As the soldier becomes more conditioned on these exercises, resistance can be added.

Position: Lie on an incline board with your knees bent at approximately a 90 degree angle and your feet anchored. The steeper the incline of the board, the more difficult the sit-up will be. Interlace the fingers behind your head.

Action: Curl your torso up as far as comfortably possible. Return to the starting position. This is one repetition. Do 20 to 50 repetitions to muscle failure.

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