Unlike other muscles of the body, the neck is practically always open. Of course, it is possible to hide the weak neck under the high collar, but unless this rescue? Today measurements of this group of muscles are the indicator of physical development of athletes. Their correct development is one of criteria at the competitions "Mr. Universum" and "Mr. Olympia". Therefore surely include necessary exercises in the training. Fortunately, these muscles of the neck very easily respond to loading.
It is required to you
- - belt helmet for burdenings;
- - help of the workmate;
- - gymnastic bench;
- - pancake from the post.
Instruction
1. When performing exercises for the neck especially important role is played by warm-up performance. Sit down or get up directly. Relax shoulders, hands are freely lowered, the back direct. Slowly incline the head to the right shoulder, then, without stopping, incline it to the left shoulder. Execute 15-20 bendings in each party.
2. Incline the head forward, trying to reach the chin the breast. Then slowly reject the head as much as possible back. Shoulders and the back have to remain motionless. Execute till 15-20 bendings in each party.
3. Slowly rotate the head clockwise, and then against. Movements have to be very slow and smooth. Don't forget that the cervical department of the backbone is most vulnerable, there are no such powerful muscles as the broadest muscles of the back defending chest department or the muscles bark stabilizing the waist here.
4. Lay down on the gymnastic bench the person up. Shoulders have to lie on the edge of the bench, and the neck and the head to support it. Put on the forehead pancake from the post and slowly hang the head under its weight down. Feel how muscles of the front surface of the neck stretch. Slowly raise the head as it is possible above. Rise has to be carried out only due to work of cervical muscles. Hold pancake with hands, but don't help yourself.
5. The previous exercise can be performed by means of the workmate. Receive the starting position. Ask the workmate to put palms to you on the forehead and to press slightly. Raise the head, overcoming resistance. Don't relax the muscle of the neck and don't stop the movement, be not convinced yet that the workmate weakened pressure upon your head.
6. Sit down on the chair or the gymnastic bench. Apply the right palm to the right side of the head and slightly press. Try to incline the head to the right, overcoming resistance. Perform exercise within 20-30 seconds. Relax and make three repetitions. Have a rest within the minute and perform this exercise for the left side of the neck.
7. Put on the head the belt helmet with burdening. Sit down on the bench, rest elbows against knees so that burdening freely hanged down. Raise the head up, straining muscles of the back surface of the neck. Work slowly and without breakthroughs. In the topmost point record situation for 1-2 seconds. Slowly hang the head down, allow muscles to stretch under burdening weight. Make three approaches till 10-12 of repetitions.
8. After work with burdenings, muscle fibers are considerably reduced. It can lead to problems in supply with blood of the brain and to appearance of headaches. Therefore surely execute the extension for neck muscles. Clasp the head with the right hand through the cinciput. By effort of the hand incline the head to the right, yet you won't feel tension of cervical muscles on the left side. Stop in this pose for 10-15 seconds. Then repeat the extension for the right side of the neck. Undertake two hands the nape and slowly incline the head down, attracting it to the breast. Having felt the maximum muscle tension of the neck stop for 10-15 seconds, then slowly relax.