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Neck Workouts - Advanced Workout Routine #1 For a Big
Neck
Advanced Neck Workout #1
Exercise: Isometric
Neck Exercises - Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: For the front exercise, place your hands flat on
your forehead. Next, firmly push your forehead forward against your
hands. The key to this exercise is to not allow your forehead to
move forward so as to create and maintain constant tension on your
neck muscles. Continue pushing forward for a 10 second count and
then relax and switch to the back or rear part of this exercise.
For the rear exercise, begin by clasping your hands behind you head.
Next, firmly push the back of your head against your hands. The
key to this exercise is to not allow your head to move backward
so as to create and maintain constant tension on your neck muscles.
Continue pushing for 10 seconds and then relax and switch to the
front part of this exercise and repeat.
Exercise: Isometric
Neck Exercises - Sides
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Place your right hand flat on the side of your head.
Next, firmly push your head against your right hand. The key to
this exercise is to not allow your head to move so as to create
and maintain constant tension on your neck muscles. Continue pushing
against your right hand for a 10 second count and then switch to
the left side and repeat the exercise.
Exercise: Lying
Face Down Plate Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Lie face down on your stomach on a flat bench with
your chest at the top of the bench, allowing for your head and neck
to be extended beyond the edge of the bench. Set a light weight
(2.5 pounds or less) on the back of your head, holding it in place
with both hands. Beginning with your head pointed down, slowly move
your head upward as high as you can using only your neck muscles.
Return to the start position and repeat.
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