There are many exercises to build your neck muscles. But not all of them allow you to build muscle in such a way as not to spoil the aesthetics of your figure. Since a side effect of cervical muscle development is the "sloping shoulders" effect (when the trapezius muscles are especially overdeveloped), correct exercises should be performed.
Instructions
Step 1
Here is a diagram of one of the exercises: we lie down on the bench sideways, shoulder to its edge. Then the head will be able to calmly move vertically. We will install the load on the belt. We put the strap on the head and move it as low as possible at first. So at the lowest point, our muscles will be maximally stretched. Then, along the same trajectory, we raise our head as high as possible. Finishing the rise, we inhale. At the top point we exhale, immediately inhale and hold our breath until the bottom point is reached. We move the head smoothly, without jerking. The gaze is directed straight ahead.
Step 2
When working on the cervical muscles, do not turn or tilt your head, adhere to a clear vertical trajectory. Failure to follow this advice can result in injury to your cervical spine, and serious injury. Also, do not try to work with too heavy weight - this can accelerate your movements and lead to jerks. Moreover, super heavy weight will certainly include the rest of the muscles in the body. But we are trying to develop only the neck muscles.
Step 3
Remember to maintain the correct inhalation and exhalation regimen. Holding your breath, your body stabilizes and coordinates the movement of your head in a strictly vertical plane, which is what we need.
Step 4
And here is another exercise that at first glance may seem too harsh. But the exercise is more effective for the front of your neck than you need to look for. We lie down across the horizontal bench. In this case, the neck should move freely, and the shoulders should rest against the bench. Fold a towel in a triangle and place it on the bridge of your nose. Next, place a pancake that you can handle on a rolled towel. Tilt your head back about 45 degrees below its neutral position, pressing the pancake to your forehead. Now lift your head until your chin touches your chest. After warming up, do 2 sets of 12 reps each.
