The vertebrae in the cervical region are more fragile than the rest. Therefore, exercises on the muscles of the neck should be performed with extreme caution. To avoid injury, work with little or no weight at first.
It is necessary
- - dumbbells;
- - sports pancake.
Instructions
Step 1
Warm up. Start with a circular motion with your head. Bend back and forth and left and right. Place your palm alternately, first on the forehead, then on the back of the head, then on each temple. Pressing lightly on your head, continue turning and bending. You need to warm up for at least 10 minutes.
Step 2
Lie on the floor. Lift your lower body up. Only the thoracic spine and head should remain on the floor. This position is called the wrestling bridge. Keep your arms bent at the elbows at chest level. Perform rolls from the back of the head to the forehead. Those. as a result, you must stand on the bridge, resting your forehead and feet on the floor. If you are in good physical condition, pick up dumbbells when doing this exercise. Do 3-4 sets of 6-8 reps.
Step 3
Place your forehead and toes on the floor. Bend your arms at the elbows without touching the surface. Perform rolls from the forehead to the back of the head. Do 3 sets of 8-10 reps. You can take dumbbells in your hands.
Step 4
Lie crosswise on a bench. The shoulders should be on the surface and the neck should be free to move. Put a thick towel on the bridge of your nose, and on top of it a pancake weighing 2-3 kilograms. Lower your head back as low as possible. Lock the position for five seconds. Then lift slowly until your chin touches your chest. Do 3 sets of 10 reps.
Step 5
Do neck exercises once every three to four days. Take a couple of minutes between sets to allow your muscles to relax. Do not try to do the exercise with a lot of weight. An increase in the severity of dumbbells is permissible only after a month of active training. Warm up after your workout.
Step 6
Watch your breathing while exercising. Exercising to pump up your neck muscles can cause high blood pressure. Try not to strain too hard. This threatens to malfunction in the cardiovascular system. Once every two months, arrange for yourself a "deload" week, in which you only do a warm-up for the muscles of the neck.
