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Strength training is a part of every exercise routine that also includes aerobic and flexibility exercises. Strength training is very important not only for building up the body’s strength but also for progression to the higher stages of the exercise routine, where more strength may be necessary to perform certain positions. Strength training uses muscles to work against the extra resistance. These exercises are a great way to increase the muscular mass in the body, as it engages different muscles and builds them up. Regular aerobic exercise is aimed to increase the rate at which our heart pumps, increasing the metabolic rate and burning excessive calories. Flexibility exercises are designed to stretch the muscles, improve the posture, and increase the motion range. Therefore, only the strength exercises build muscles.

Basics of strength exercises

Strength exercises are typically performed using weights or weight machines. Simple free weights normally focus on only one group of muscles at the time, while weight machines work only one specific muscle during the training. Unlike the power lifting, strength training uses this equipment or body’s own weight to build up muscles and strength. Power lifting, on the other hand, is purely competitive and focuses on how much weight one person can lift. Power lifting is, therefore, more like a result of good strength training.

Building a strong neck

Strong neck is one of the hallmarks of physical strength and masculinity. However, having a strong neck is also beneficial for protection of the spine during a car accident, for example. It improves one’s posture and actually makes some exercises easier to complete.

Shrugs are probably the most efficient exercise for building up strong neck. This exercise can be done with barbell, dumbbells or with a standing calf press. A seated shrug-machine is also good choice. Shrugs are performed by standing up balanced with feet at shoulder-width apart. The knees should be slightly bent, stomach firm and shoulders bask. Dumbbells are normally held in the hands, and the exercise is performed by shrugging upwards and backwards, trying to reach the ear with a top of the shoulder. The important thing is to avoid bouncing and to keep the arms slightly tense.

If one works on the calf-press machine the starting posture is still the same, only instead of the dumbbells, one stands relaxed with one foot on the footpad. It is important to lift the shoulder pads with legs, not with the back, and grab the front of the machine to keep the balance.

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