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Showing posts with label muscle building. Show all posts
Showing posts with label muscle building. Show all posts

Thursday, March 26, 2015

Sport Workout: The Neck

Hello everybody!  Today I want to talk about the neck.  I've written exercises that help stretch and strengthen the neck however today I want to go into further detail about the structure itself and follow it up with an extreme exercise that will ultimately help build your neck.  However before we can build up a structure we should understand what that structure consists of.

The neck has 5 main muscles:
  • Cervical
  • Suprahyoid
  • Infrahyoid  (Also known as the "Strap")
  •  Vertebral  (Also known as the "Anterior")
  • Lateral  (larapilo muscle)
Each of these 5 main muscles that make up the neck have their own counter-parts.

The Cervical can be broken down into two muscle parts.  The Platysma and the Sternocleidomastoid.

The Suprahyoid can be broken down into four muscle parts.  The Digastric, Stylohyoid, Mylohyoid, Genionhyoid.

The Infrahyoid (Also known as the "Strap" muscles) can be broken down into four muscle parts.  The Sternohyoid, Sternothyroid, Thyrohyoid, Omohyoid.

The Vertebral (Also known as the "Anterior") can be broken down into four muscle parts.  The Longus Colli, Longus Capitis, Rectus Capitis Anterior, Rectus Capitis Lateralis.

The Lateral  (Also known as the "Larapilo" muscle) can be broken down into four muscle parts.  The Scalene, Anterior, Medius, Posterior.

Everyone of these muscle structures can be strengthened to give us the figure we are looking for.  Now that we understand what muscles the neck structure consists of we can start to build these muscles safely.  Below I have detailed an exercise that is effective because it focuses not only on the muscles main parts but also on the muscles counter-parts.

Let's begin;

First thing you want to do is stand with your feet shoulder width apart with your hands on your hips like in figure A.



Next you want to tilt your head to the left, like in figure B.


Now Rotate your head forward and to the right like in figure C & D.


You should rotate your head in one movement.


Now with your head tilted to the right continue rotating tilting your head back and then to the left ending up back in starting position.  Figure A, B, C, D, E below.


Repeat this stretch 10 to 15 times in one direction and then switch and rotate 10 to 15 times in the other direction.  

The next exercises are focused on strengthening the neck.



 Sport Workout: The Neck

Sunday, October 27, 2013

Muscle Structure: 4 Day Swell (Day 2)

Hello Everyone,

Here is Day 2 of this series.  It's not as much work as Day 1 but we want to give our muscles a rest so they heal properly.  Tomorrow we will push harder.  Enjoy.

video