The developed and powerful neck visually does an upper body of the bodybuilder visually more and also it reduces risk of getting injured and allows to improve indicators on performance of other exercises, for example, at squats with a bar. Let's understand as it is possible to pump up a neck correctly to achieve good results. By the way, the people doing martial arts have to pump over muscles in this area and first of all it concerns contact sports.
How to pump up a neck?
Before passing to exercises, we suggest to study rules and recommendations which will allow to achieve good result:
- As the neck is a delicate part of a body, before a training it is necessary to do warm-up surely. Begin movements at slow speed, and then, increase amplitude. It is important not to do sharp and too fast movements as it can lead to getting injured. Carry out inclinations in the parties and backwards/forward. Still do turns and rotations. Warm-up has to last 5-10 min.
- It is necessary to carry out the exercises included in a complex at moderate speed. As for repetition, you should not do more than 20 times. It is impossible to train a neck to the full.
- In a neck training the main principle – gradualness, that is it is necessary to begin with a minimum and only through some time it is possible to raise loading.
On a training of a neck it is not necessary to spend a lot of time as will be to spend only 15 min. enough.
- Exercise No. 1. Many are interested how to pump up a neck dumbbells, and so, the most popular exercise for this purpose – shrag which well load also trapezoid muscles. SP – get up directly, having put legs so that the distance between them was a little less than width of shoulders. Take dumbbells neutral hold that palms were directed to hips. Shoulders have to be straightened, straighten a breast, and in a waist cave in a little. Hands need to be relaxed that they did not receive loading. Put the head so that the chin was parallel to a floor, and direct a look forward. A task – exhaling, raise shoulders as far as possible until the neck disappears. At the maximum load be late for several seconds, and then, on a breath lower shoulders down. The body has to be recorded, and movements have to be carried out only by shoulders.
- Exercise No. 2. "Bortsovsky Bridge" is popular among the people doing contact sports. Understanding how it is correct to pump up a neck, this exercise should be mentioned as it develops functional qualities of muscles of a neck and considerably reduces risk of getting injured. A task – get up on the bridge, having put emphasis on palms and socks of feet. Be reluctant a forehead about a floor and do slow rockings in the parties and backwards/forward. About one line is important to move.
- Exercise No. 3. To pump up a neck, it is possible to carry out also such exercise with pancake. Lay down on a bench so that the head and a neck were on weight. On a forehead place pancake under which it is worth putting a towel, and support him by hands. Hang the head down and raise it on a parallel with a floor. Do everything slowly without breakthroughs. Still there is one option of exercise – it is necessary to lie on a stomach, and to place pancake on a nape.
- Exercise No. 4. This exercise for which the special cap from belts to which cargo – pancake from a bar is attached is necessary also is intended for those whom interests how quickly to pump up a neck. It is possible to carry out it standing, having bent a little forward, or sitting. Hands need to rest against legs. A task – slowly do an inclination-headed, and then, come back to initial situation.
"