You cannot hide a thin neck: this part of the body is always in sight. Strong neck muscles are not just beautiful. Strong muscles provide additional protection for the most vulnerable part of the spine, the cervical. An athlete with good muscles, but a slender neck looks strange. In a word, the muscles of the neck need to be pumped, but how to do it correctly?
Necessary
- Towel
- Semi-released ball
- Gymnastic bench
- Weights (pancakes for barbells or collapsible dumbbells)
Instructions
Step 1
Before starting to work with weights, be sure to warm up. Warmed muscles respond better to stress, and it also reduces the possibility of injury to the upper spine. Warm-up exercises for the neck: * Rotation of the head to the right and left.
* Tilts the head to the right shoulder and then to the left.
* Head tilts back and forth. All warm-up exercises should be done slowly and carefully.
Step 2
Stand straight with feet shoulder-width apart. Roll the towel up lengthwise. Wrap your head around them at the level of the temples. Left hand on the belt. Grasp the ends of the towel with your right hand and pull it tight. Slowly tilt your head to the left, overcoming the resistance of your right hand. Do 8-10 inclines. Repeat for the other side.
Step 3
Lie on your back on a gymnastic bench with your shoulders resting on the bench, and your head protruding beyond the edge of the bench. Put a weight on your forehead, raise and lower your head. The head should move downward, deviating no more than 45 degrees, and rise up so that the chin touches the chest. Do the exercise 10 to 12 times.
Step 4
Roll over onto your stomach. Place the weight on the back of your head and repeat the exercise for the back muscles of your neck. Hands should not help work with the weight, they only hold the weight so that it does not slip. Never use too heavy a weight. This will lead to the fact that you will perform the movement in jerks, creating additional stress on the vertebrae of the cervical spine. The weight should be such that you are comfortable doing 3-4 sets of 6-8 reps.
Step 5
Take a semi-deflated ball. Clamp it between your head and the wall. Try to push the ball into the wall by contracting your neck muscles. By changing the position of the ball, you can work all the muscles in your neck.
Step 6
When working with weights, your movements should be slow or medium, in no case fast. Move smoothly, do not jerk. All movements take place strictly in a vertical or horizontal plane. Avoid weighty turns to the right or left. Look straight ahead. Try to feel the work of the muscles and do not overstrain them. Stop exercising as soon as you feel tired or painful.
