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Senaman Gimnasium

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Senaman Gimnasium
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   1 NECK   2 Lying Face Down Plate Neck Resistance     Muscle Targeted:  Neck   Equipment Type: Other  Rating: 9.0 1.   Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip:  You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position. 2.   While keeping the plate secure on the back of your head slowly lower your head (as in saying yes ) as you  breathe in. 3.   Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second. 4.   Repeat for the recommended amount of repetitions. Caution:  As with all exercises, refrain from using any sort of sudden or jerking motions. Variation:  You can opt to use no resistance at first.   3 Lying Face Up Plate Neck Resistance    Muscle Targeted:  Neck   Equipment Type: Other  Rating: 8.1 1.   Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip:  You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position. 2.   While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you  breathe in. 3.   Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second. 4.   Repeat for the recommended amount of repetitions. Caution:  As with all exercises, refrain from using any sort of sudden or jerking motions. Variation:  You can opt to use no resistance at first.   4 Isometric Neck Exercise - Sides   Muscle Targeted:  Neck    Equipment Type: Body Only   6.5 Isometric Neck Exercise - Front And Back   Muscle Targeted:  Neck    Equipment Type: Body Only   5.9  
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