A common difference between a bodybuilder who's been at it for a while, and a bodybuilder who's getting big, but not THAT big, is that the neck is much more developed. Growing a thick and strong neck can help prevent injuries when lifting heavier weights during the major comprehensive exercises like behind the neck press and bench press.
The shrug is the most common exercise that you can use to improve the muscles in your neck. There are variations on the shrug that you can use to help give the exercise a little more intensity, but it is a very simple exercise to perform.
It is possible to do the shrug using dumbbells or a barbell. You might be surprised at how much weight you can actually lift with the shrug. The exercise has a very short range of motion and can be done very simply. Just hold the weight near to your waist and shrug your shoulders. One of the important factors in this exercise is the amount of control that you use to complete the exercise. Make sure that you shrug slowly up and down.
The amount of strength that you can develop is quite high with this exercise. The ideal amount of repetitions is between five and seven. Make sure that you are well warmed before you do your shrugs. Do some workouts using a lesser amount of weight to determine where your repetition range should be. You don't want to have an injury in the neck, it can affect your entire workout.
There are some other exercises that you can add after you have begun to develop the muscles in the neck.
The exercise is called the weighted neck flexion and it is performed as follows:
1. Wrap a weight plate in a towel
2. Lay back on the bench with the head off the end of the bench.
3. Place the plate on the forehead and support it with your hands.
4. lift your body in a situp style movement using your neck muscles till your chin touches your chest
5. Lower your body until you are back to the original position.
6. Repeat until you're done.
Do this exercise in reverse on your stomach.
There are other exercises that can be used to improve the strength of your neck. Put your hands on one side of your head and push your head in the other direction. You will be using your own body to perform the exercise and not risking injury with weights. This is the ideal way to start the exercises for your neck. It is important that you do not do neck exercises like the neck bridge unless you have been working out for some time and already have a strong neck. This type of exercise is most often done by those that are into wrestling.
The neck is a small part of your upper body workout and should be strengthened along with your chest, back and shoulders. Make sure that you are working on the muscles in your neck to gain the strength that will benefit you in other parts of your workout routine. - 16955
The shrug is the most common exercise that you can use to improve the muscles in your neck. There are variations on the shrug that you can use to help give the exercise a little more intensity, but it is a very simple exercise to perform.
It is possible to do the shrug using dumbbells or a barbell. You might be surprised at how much weight you can actually lift with the shrug. The exercise has a very short range of motion and can be done very simply. Just hold the weight near to your waist and shrug your shoulders. One of the important factors in this exercise is the amount of control that you use to complete the exercise. Make sure that you shrug slowly up and down.
The amount of strength that you can develop is quite high with this exercise. The ideal amount of repetitions is between five and seven. Make sure that you are well warmed before you do your shrugs. Do some workouts using a lesser amount of weight to determine where your repetition range should be. You don't want to have an injury in the neck, it can affect your entire workout.
There are some other exercises that you can add after you have begun to develop the muscles in the neck.
The exercise is called the weighted neck flexion and it is performed as follows:
1. Wrap a weight plate in a towel
2. Lay back on the bench with the head off the end of the bench.
3. Place the plate on the forehead and support it with your hands.
4. lift your body in a situp style movement using your neck muscles till your chin touches your chest
5. Lower your body until you are back to the original position.
6. Repeat until you're done.
Do this exercise in reverse on your stomach.
There are other exercises that can be used to improve the strength of your neck. Put your hands on one side of your head and push your head in the other direction. You will be using your own body to perform the exercise and not risking injury with weights. This is the ideal way to start the exercises for your neck. It is important that you do not do neck exercises like the neck bridge unless you have been working out for some time and already have a strong neck. This type of exercise is most often done by those that are into wrestling.
The neck is a small part of your upper body workout and should be strengthened along with your chest, back and shoulders. Make sure that you are working on the muscles in your neck to gain the strength that will benefit you in other parts of your workout routine. - 16955
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