Unlike other muscles in the body, the neck is almost always open. Of course, you can hide a weak neck under a high collar, but is this really salvation? Today, measurements of this muscle group are an indicator of the physical development of athletes. Their correct development is one of the criteria at the Mr. Universum and Mr. Olympia contests. Therefore, be sure to include the necessary exercises in your workout. Fortunately, these neck muscles respond very easily to stress.
It is necessary
- - belt helmet for weights;
- - help of a partner;
- - gymnastic bench;
- - pancake from the bar.
Instructions
Step 1
When doing neck exercises, doing a warm-up is especially important. Sit or stand up straight. Relax your shoulders, your arms are lowered freely, your back is straight. Slowly tilt your head towards your right shoulder, then, without stopping, tilt it towards your left shoulder. Perform 15-20 bends to each side.
Step 2
Tilt your head forward, trying to reach your chest with your chin. Then slowly tilt your head back as far as possible. Keep your shoulders and back still. Perform 15-20 bends in each direction.
Step 3
Slowly roll your head clockwise and then counterclockwise. Movements should be very slow and fluid. Remember that the cervical spine is the most vulnerable, because there are no muscles as powerful as the latissimus dorsi, which protects the thoracic region, or the core muscles, which stabilize the lower back.
Step 4
Lie face up on a gymnastic bench. Your shoulders should be on the edge of the bench, and your neck and head should protrude beyond it. Place a barbell pancake on your forehead and slowly lower your head down under its weight. Feel the muscles in the front of your neck stretch. Slowly lift your head as high as possible. Lifting should be carried out only through the work of the cervical muscles. Hold the pancake with your hands, but don't help yourself.
Step 5
The previous exercise can be done with the help of a companion. Take the starting position. Ask your partner to place their palms on your forehead and apply light pressure. Raise your head against resistance. Do not relax your neck muscles or stop moving until you are sure your partner has released the pressure on your head.
Step 6
Sit on a chair or gym bench. Place your right palm on the right side of your head and apply light pressure. Try to tilt your head to the right, overcoming resistance. Do the exercise for 20-30 seconds. Relax and do three reps. Relax for a minute and do this exercise on the left side of your neck.
Step 7
Place the weighted harness over your head. Sit on a bench, rest your elbows on your knees so that the weight hangs freely. Raise your head up, contracting the muscles in the back of your neck. Work slowly and smoothly. At the highest point, fix the position for 1-2 seconds. Slowly lower your head down, allow the muscles to stretch under the weight of the burden. Do three sets of 10-12 reps.
Step 8
After working with weights, the muscle fibers contract significantly. This can lead to problems in the supply of blood to the brain and headaches. Therefore, be sure to stretch your neck muscles. Grasp your head with your right hand over the crown. With the effort of your hand, tilt your head to the right until you feel the tension of the neck muscles on the left side. Stop in this pose for 10-15 seconds. Then repeat the stretch for the right side of the neck. Grasp the back of your head with both hands and slowly tilt your head down, pulling it towards your chest. When you feel the maximum tension of the neck muscles, stop for 10-15 seconds, then slowly relax.
