How to pump up the neck at home

For two or three months of conscientious training, you canqualitatively improve the relief of the neck. The importance of strong and developed neck muscles is great. The developed neck not only decorates its owner well, emphasizing its strength and good posture, but also protects the spine from damage. His injuries are widespread, which makes the question of how to pump up the neck is not only an important issue for athletes, but very relevant for any person.

In any gym, you will always be prompted howTo pump up a neck on simulators. There is a sufficient number of simulators, among which the most suitable for training a particular person is selected, depending on his overall physical development and fitness.
This article is devoted to how to pump up the muscles of the neck of the house.

You can quickly pump up your neck if you trainoften. Neck muscles allow you to train them daily, even several times a day. Moreover, frequent workouts with less strain on the neck are much more effective, less frequent and more stressful on the muscles. The main condition of training - does not seek maximum loads, and it is obligatory to perform a general warm-up before neck training.

How to pump up the neck - the general rules:
You need to train at the usual pace, smoothly and without jerking.
The usual complex consists of 3 - 5 exercises. The number of approaches to each exercise is from 10 to 20 times. At the beginning of the training, you should be careful with the selection of the load.
Training is accompanied by abundantblood supply to the brain, which can manifest in mild dizziness. Of course, that after the start of training in the first time there will be a slight muscle pain (krepature), which eventually disappears, as the muscles get used to the loads.
To reduce the likelihood of occurrence and declineits consequences, you can recommend a thorough warm-up before the start of training and moderation in increasing the load on the muscles. After and during training, drafts and hypothermia in the neck area should be avoided.

How to pump up the neck - different approaches:

The essence of the first approach is that as a loadthe muscles of the neck use the resistance of manpower. Ie, through the head, the neck is loaded with the power of one's own hands, in the right direction, applying efforts with the palms to hold the head. For example, by grasping the palms of the palm on the back of the head. If there is a possibility and desire, you can take the help of a partner who will create a load with the palms of his hands.
The second approach to performing exercises is to create resistance using different loads or devices (expander, weights, pancakes, etc.).
To perform the exercises you need to preparea special device, from straps and straps worn over the head. The strap is used to fix the loads created by the load on the muscles of the neck. Straps distribute the load evenly over the entire surface of the attachment to the head.
Both approaches for neck training can be used simultaneously for different exercises.

An example of exercises that you can do yourself, with a minimum risk of injury:
1. Against the resistance of the palms to produce slopes. The head moves back and forth.
When the head is tilted forward, the palms of the hands are locatedfront and rest against the lower jaw, creating resistance to tilt. When the head moves back, the palms of the hands are located on the back of the head, creating a resistance to tilting back.
2. Having palms of hands alternately on each side of the jaw, create resistance to turning the head in both directions alternately.
3. Lying on your back, head to move up and down. Resistance is created by cargoes, reinforced on straps of a belt put on a head.
4. The exercise is similar to the previous one, but it is performed lying on the abdomen. The burdens are transferred to the back of the head, and the head moves up and down.
5. Sitting with his head thrown back, on a chair with a backrest, head to move up and down. Resistance is created by cargoes, reinforced on straps of a belt put on a head. Weighing is transferred to the forehead.
6. Standing and leaning forward, head to move up and down. Resistance is created by cargoes, reinforced on straps of a belt put on a head. The burdens are transferred to the back of the head
7. Being in the "in the porter" position, head to move up and down. Resistance is created by the partner's hands. The burdens are transferred to the back of the head or the jaw, depending on the direction of movement of the head.

You can create resistance to the movement of the head andquite convenient for such a tool as a rubber expander. It is convenient to fix it on the head without using additional caps with straps. But, it will be necessary to think up ways of its fastening to any support, for each exercise.