Strong muscles of the neck are necessary for fighters, boxers and bodybuilders. For bodybuilders beefy muscles of the neck – also the important component of sports image. It is possible to train the neck both on special exercise machines, and without them, by means of various devices and additional resistance.
Instruction
1. The special exercise machines allowing to pump over separately neck muscles are not in each gym hall. Therefore you should involve the workmate in the trainings or to show ingenuity. For a start warm up neck muscles the simple ducking to the right-to the left and back and forth. Make 10 turns of the head in each party. Then you pass to the main training.
2. The first, facilitated option of exercises will suit you if you only began trainings for cervical muscles. Rise or sit down on the bench. You hold the back directly. Lay the right hand to the head slightly above the right ear. Incline the head to the right, showing the maximum resistance the hand. Repeat the same to the left. Then put both palms on the forehead, one over another. Incline the head forward, straining hands. Make the same back, hands are linked on the nape. Repeat each exercise till 8-16 times. Approaches from 3 to 6.
3. The second set of exercises for the neck is carried out in the prone position on the bench with various ways of resistance. It will be more convenient if resistance when performing exercises is shown you by the partner in trainings. You can use the dumbbell or the disk as burdening. For this purpose it is necessary to sew the special hat from strong belts. The hat puts on on the head, and burdening is already attached to it.
4. Lay down on the bench sideways so that the head freely hanged down. Suspend burdening or ask the partner to press to you on the head from above. When using cargo carry out bendings and raising of the head. When pressing the partner try to show resistance to-headed, without allowing to lower it down. Then lay down on other side and repeat exercise for other side of the neck.
5. Lay down on the bench the stomach down, hands lean against the floor. The partner presses hands from above, and you at the same time resist his pressure. Or put on the hat with cargo and carry out raising of the head with the subsequent bending down.
6. In conclusion of the training massage the neck hands. Smoothly pull the head to the right, to the left, forward and back, trying to relax muscles.