When you ask yourself the question “How to pump up the neck muscles (“wings”) at home,” the main thing is that your enthusiasm and desire are enough for a long time during the exercises, otherwise you will not achieve what you want. However, with the following simple rules and exercises, you can easily pump up your neck "wings" at home.
Necessary
dumbbells
Instructions
Step 1
Make the following device for performing the exercise: put two wide nylon tapes on the crown crosswise, hang the ends. From the same nylon tape, make a rim with which you attach the previous two tapes to the head. Thus, you will get a kind of hat. Tie dumbbells to the ends of the two nylon tapes that you tied at the back of your head crosswise (you can choose the weight at your discretion), but do not overdo it with weight, otherwise you can damage the cervical vertebrae. Now, while sitting or standing, bend your head back and forth. Exercise is very effective for pumping neck wings at home.
Step 2
Another exercise to pump up your neck wings at home. Lie on your chest on a flat, horizontal surface, and it should be raised above floor level (for example, a bench). The edge of the bench should be at chest level. Place a towel on the back of your head and a dumbbell on top. Tilt your head up and down. You can hold the dumbbell with your hands. Alternatively: if you lie down on the bench sideways, performing this exercise, you can also pump up the lateral muscles of the neck.
Step 3
Another exercise option. Lie on the floor with your legs tucked in as you like, and rest your head on the edge of an armchair or sofa. Push your head away from the sofa, while adjusting the load with your hands. The exercise can be performed while lying on your back.
