Unlike strong biceps and iron abs, the neck is always in sight. Therefore, well-pumped, it will demonstrate your physical development in any weather. Of course, a strong neck is beautiful. In addition, her muscles protect you from many injuries. Making your neck strong is easy. The exercises do not require a lot of energy and can be done at the end of the workout for a few minutes.
It is necessary
- Towel
- Gymnastic bench
- Weighted helmet belt.
- Gymnastic mat.
Instructions
Step 1
Before starting to work with weights, do a warm-up. The neck muscles, like all other muscles in your body, need to be warmed up before exercising. It is necessary to act very carefully, because the cervical spine is the least protected. Warm-up exercises are simple. These are tilts of the head to the right and left, forward and backward, turns from side to side. Do all warm-up exercises slowly, without jerking.
Step 2
Stand on the wrestling bridge. Carefully roll from the back of the head to the forehead. At the moment of rolling to the back of the head, the muscles of the back of the neck experience a very strong stretch. Move strictly in one plane, do not skew and turn. This exercise requires a lot of concentration. For more stability, place your feet shoulder-width apart or slightly wider.
Step 3
Place your forehead and toes on the floor. Roll from the forehead to the crown. The safety precautions for this exercise are the same as in the previous one. When you have mastered the correct execution technique, you can pick up dumbbells. When performing the exercise, the dumbbells must be held at chest level.
Step 4
Stand straight with feet shoulder-width apart. Take a towel rolled along. Wrap it around your head and take the ends in your right hand. The left hand is on the belt or freely lowered. Keep your back straight. Bend your head to the left, overcoming the resistance of your right hand. Repeat for the other side of the neck.
Step 5
Put on a weighted helmet. Lie on the bench sideways. The shoulders rest against the edge of the bench, the head hangs down freely. Start moving your head down in a strictly vertical plane. Lower your head as low as possible. Then slowly raise your head as high as possible to the shoulder. Do 6-8 reps and switch sides. It is enough to do three approaches. Avoid turns and movement deviations. The eyes should look straight ahead. Do not work with too much weight, in this case, your movements will not be smooth.
Step 6
Lie with your back on a bench. The shoulders lie on the bench, and the head protrudes beyond the edge and can move freely. A weighted helmet can be replaced with a simple barbell pancake or a collapsible dumbbell. Place the weight on your forehead and support it with your hands. Lower your head back no more than 45 degrees, then lift up, trying to reach your chin to your chest. Do 6-8 reps. Then roll over onto your stomach. Hold the weights at the back of the head. Perform the same 6-8 repetitions. The weight lifting technique is the same as in the previous weight exercises.
Step 7
After you finish strength exercises for your neck muscles, be sure to stretch. Grasp your head with your right hand so that your palm touches your left ear, and pull your head towards your right shoulder until a feeling of tension appears in the muscles. To complicate the exercise, you can slightly lower the opposite shoulder. Repeat for the other side. Do the same stretch for the back muscles of your neck. This stretch can also be used by those who work a lot at the computer.
