How to pump up the neck at home

For two or three months of conscientious training you can qualitatively improve the neck relief. 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, it is always advised how to pump up the neck on the 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 exercise often. 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 10 to 20 times. At the beginning of the training, you should be careful with the selection of the load.
Training is accompanied by a plentiful blood supply to the brain, which can manifest itself 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 reduce its 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 the resistance to manpower is used as a load on the muscles of the neck. 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 an opportunity 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 exercises, you need to prepare a special device, from straps and straps worn on the head. Straps are used to fix loads created by the load on the muscles of the neck. Belts 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 located in front 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 loads reinforced on straps of a belt put on the head.
4. The exercise is similar to the previous one, but done lying on the stomach. The burdens are transferred to the back of the head, making the head move 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 loads reinforced on straps of a belt put on the head. The burdens are transferred to the forehead.
6. Standing and leaning forward, head to move up and down. Resistance is created by loads reinforced on straps of a belt put on the head. Weighing is transferred to the back of the head
7. While 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.

Creating resistance to the movement of the head can be and quite convenient with 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.