This video will teach you how to safely, and correctly build up neck muscle using wrestling techniques called the wrestler's bridge and static hold. It's important to work up to more advanced exercises since the neck is such a fragile part of the body.
本期视频将会告诉你如何安全，正确地使用摔跤训练方法锻炼颈部肌肉pvJj.L%1TS[AB[2q=je。由于颈部是人体的软弱部位，因此进行高强度的训练很有必要7hr+6cj]@7lfv4。
Hi. My name is Nick Mitchell. I'm the owner of Ultimate Performance training here in London, and today we're going to talk about how to build muscle.
大家好，我是尼克 米切尔，是终极训练联盟伦敦区的负责人，今天给大家讲述如何进行肌肉训练*B@5%zME*MzU。
We're going to look at various different topics and cover everything that we can to help get you the muscle mass, the muscle development that you want, and to give you all the little tricks of that trade that helps make this personal training business here the best in the business. Today, we're going to learn how to build neck muscles. The neck is actually quite an easy muscle to develop, and the easiest way for me to give you some exercises that you can do either in the gym or in the comfort of your own home, is to take a lesson from all-time strong man and wrestlers.
我们将会按照不同的主题，竭尽所能地帮助你进行训练，并最终帮助你塑造出完美的肌肉线条x5CfJ8zIm3]nH31!Fmdb。今天我们将学习如何锻炼颈部肌肉，实际上颈部的肌肉很容易成型，而我给你的建议既不是去体育场馆也不是待在自己家里，而是向天生强壮的男人和摔跤手们学习axKwOD|8yx。
If you remember, wrestlers often have that very, very, thick neck. You might not want such a thick neck, but the way these guys always trained is very, very, very affective at developing strong, powerful necks that can help break holds and can also give this look of power to the, especially, to the male physique. The best movement for building the neck is called the wrestler's bridge.
不知道你平时注意到没有，摔跤手都有一个很粗很粗的脖颈，你可能不太想要自己也到那样的地步，但是他们训练的方法是很有效的，可以借鉴60K[,UII3eb]X。试想一个雄伟的男性体格，一个强壮的充满力量的脖子，棒极了^8B,%!2,8_;)@。最好的一种训练方法叫做角力者桥的方法,2-vc|9-vlg。
If we look at Dave down here, there are various different variations we have of the wrestler's bridge. The easiest and most simple variation is just a static hold. Now if there's a problem with your head, you can use a towel to help support it or something like that.
我们来看看戴夫，看他如何做S^DxNxqR_t(+aB;D。这里有各种各样的运动形式，最简单的形式是身体保持静态平衡WHAVfQk%x&od#O。如果觉得头部不适，可以使用毛巾进行扶持，或者像他那样用手进行辅助yDO1%XV3C(fpB。
Dave, as you can see, is very good at doing this and just going to hold that. The best way to build the neck muscles, using this exercise, would be to hold the static hold for maybe 20 or 30 seconds. Do about 3 or 4 sets.
你可以看到，戴夫很擅长做这个K;|^=k7PO|8LTAa。这是锻炼颈部肌肉最简单的方法：身体保持静态，持续20到30秒OxA|uAuu)@Q。最好能连续做上3-4组!dIU48TbDKv[。
When you can do 4 sets of 30 second holds, you can move onto a more advanced version of the exercise, which Dave is going to show you. So you're going to lie flat on your back, head on the floor, now watch what he does. All the way up, then he goes slowly and controlled.
当你能连续做四次，每次30秒钟，你可以向更高级的形势迈进N=)YwF^XR#s~;~jv。戴夫将会向你展示如何做^H@lpOkML[U|ki(。像现在这样背部平躺，头部着地，现在看看他做的怎么样h-iT+j8@A1_x%。他先是身体悬空，然后慢慢地让背部重新着地y=q4I+7ETj。
All the way down, all the way up. Now, the crucial thing here is he's going up quite quickly but he's going down under control. You must do this! The neck is obviously a very fragile part of your body so this must be done under control.
下去，起来KoBYXHmUYItyGINj。现在很残酷的事情是他起来的速度非常快，但是下去的时候用力控制b5#c*TuvF,NsB)J;。由于颈部太过于脆弱，因此需要在保证安全的情况下进行锻炼SqlmR3Fk5AMJ。
If you feel that you haven't got control, concentrate on doing the static holds first until you feel more safe and more secure. Just one more, one more Dave.then he controls it down, 4-5 seconds on the lowering part of the movement. And that's my best advice on how to build up your neck muscle as quickly as possible. .
如果觉得无法控制自己，那么要在你感觉安全可靠的时候再做|3+#v_eA8wp@21xoceAX。再做一个，戴夫，再来一个，然后他把时间降低到4-5秒来做恢复性动作AyT^~4]^ekPnH*3QpL,。以上内容就是如何做颈部肌肉锻炼mYl)6.x4HhnQV;N。
Thanks for watching video How To Build Neck Muscles.
谢谢收看本期“锻炼颈部肌肉”节目n!I&YyL%LXR5d)5。