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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.
本期視頻將會告訴你如何安全，正確地使用摔跤訓練方法鍛煉頸部肌肉。由于頸部是人體的軟弱部位，因此進行高強度的訓練很有必要。
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 米切爾，是終極訓練聯盟倫敦區的負責人，今天給大家講述如何進行肌肉訓練。
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.
我們將會按照不同的主題，竭盡所能地幫助你進行訓練，并最終幫助你塑造出完美的肌肉線條。今天我們將學習如何鍛煉頸部肌肉，實際上頸部的肌肉很容易成型，而我給你的建議既不是去體育場館也不是待在自己家里，而是向天生強壯的男人和摔跤手們學習。
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.
不知道你平時注意到沒有，摔跤手都有一個很粗很粗的脖頸，你可能不太想要自己也到那樣的地步，但是他們訓練的方法是很有效的，可以借鑒。試想一個雄偉的男性體格，一個強壯的充滿力量的脖子，棒極了。最好的一種訓練方法叫做角力者橋的方法。
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.
我們來看看戴夫，看他如何做。這里有各種各樣的運動形式，最簡單的形式是身體保持靜態平衡。如果覺得頭部不適，可以使用毛巾進行扶持，或者像他那樣用手進行輔助。
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，戴夫很擅長做這個。這是鍛煉頸部肌肉最簡單的方法：身體保持靜態，持續20到30秒。最好能連續做上3-4組。
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.
當你能連續做四次，每次30秒鐘，你可以向更高級的形勢邁進。戴夫將會向你展示如何做。像現在這樣背部平躺，頭部著地，現在看看他做的怎么樣。他先是身體懸空，然后慢慢地讓背部重新著地。
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，起來。現在很殘酷的事情是他起來的速度非常快，但是下去的時候用力控制。由于頸部太過于脆弱，因此需要在保證安全的情況下進行鍛煉。
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. .
如果覺得無法控制自己，那么要在你感覺安全可靠的時候再做。再做一個，戴夫，再來一個，然后他把時間降低到4-5秒來做恢復性動作。以上內容就是如何做頸部肌肉鍛煉。
Thanks for watching video How To Build Neck Muscles.
謝謝收看本期“鍛煉頸部肌肉”節目。
