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How to build neck muscles - 4 Steps

When planning most muscle building routines, it is the neck that gets missed. Asked more often is what is the right way to build the muscles up in your neck.

 
PRLog - Aug. 20, 2010 - When planning most muscle building routines, it is the neck that gets missed. Asked more often is what is the right way to build the muscles up in your neck. There are no neck specific muscle building exercises though they do get worked on through the workouts aimed at other muscle groups. Strong neck muscles are important for anyone who is heavy into contact sports. With stronger neck muscles, there is a lower chance of injury.

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Your body gets more rounded out when you get your neck muscles developed. Each fiber of the neck muscle are targeted in specific exercises. Neck muscles can be exercised with both free weights and manual resistance Neck muscle;e can be toned and grown using a time tested four step routine described below.

Step 1. Located at the base of the neck in the back is the trapezius muscle. Perform a set of shrugs to exercise the trapezius. Hold a set of dumbbells in your hands and hold them down by your sides. Your feet need to be separated and placed at shoulder width. Lift and squeeze shoulders. Lower them back down and repeat. When doing this exercise your arms should remain straight. Do no more then twelve reps and four sets to encourage building neck muscles.

Step 2. Lie on a bench with a weight plate. This is how you preform a neck flexion. Place your shoulders at the edge of the bench and let your head hang over the edge of the bench. The weight plate should be placed on your forehead and held into place with your hands. Lower your head to the floor. Bring your neck back up by flexing the muscles within your neck. For three or four sets perform ten to twelve reps. You do not have to hold the weigh tightly. As you are doing this, make sure that you only se the neck muscles.

Step 3. Look to neck extensions to help you build up muscles in you neck. Lie face down on a bench with a weight plate. Place your shoulders at the edge of the bench and let your head hang over the edge of the bench. The weight plate should be held with both hands on the back of the head. When the plate is in position, your head should be lowered to the floor. Bring the head back into the original position. Use the muscles in you neck. Perform this exercise in about ten to twelve reps with three to four sets.

Step 4. To work the neck muscles, do isomeric exercises. Press your right hand to your head and as you push your head have your head resist the pressure. 20 seconds is all you need for this exercise. Now, do the same thing on the left side. The same exercise should be done to the back and front of the head. Execute this on each side of the head three or four times.

You can now see how easy it is to quickly build up neck muscles. Neck muscles should not be overlooked in your exercise regimen.

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Source:Jack Bush
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Tags:build neck muscles, build up muscles
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