Is it possible to shake your neck every day? Neck muscle training: importance for the athlete and technique

Developed and strong neck muscles are not just an indicator of its endurance and strength, but also the most important criterion the athlete’s discipline, his systematic approach to training. Without thinking through how to pump up the neck at the training planning stage, an athlete can end up with ugly proportions. As for professional sports, then without a pumped-up neck you won’t be able to achieve any success at all.

The neck muscles can be divided into three groups - superficial, median and deep. It is clear that they are all involved in holding the head, tilting and turning it. In addition, they are involved in the process of swallowing, pronunciation, and breathing. The so-called scalene muscle of the neck is responsible for raising the rib during inhalation, and the digastric muscle is responsible for chewing and swallowing food.

Why do you need neck muscle training?

There is no doubt that the aesthetic component of a healthy and strong male neck is important. Neck muscles in an athlete with broad shoulders, relief hands and developed chest must be pumped up. Athletes who strive for high rates, understand well what a pumped neck means to them. Well, for those who do not understand why this is necessary, we can advise you to look at the photos of titled bodybuilders, who will confirm that the neck should be trained. Therefore, the training program must include exercises that are aimed at making it this way.

Women also need to pay due attention to this muscle group. This should be done if only because it is their prerogative open area neckline, which should look elegant. To do this, they should not use large weights, which can turn such a delicate area into a pumped up “chest” of muscles. big size. In addition, the neck area in women is one of the first to begin to age, revealing the actual age of the fair sex, which once again suggests that it needs to be monitored.

Trained neck muscles will prevent the appearance of sagging and the formation of a double chin, which means they can change their appearance better side, i.e. prolong youth. In addition to aesthetic pleasure, a powerful neck will prevent the athlete from developing osteochondrosis and the appearance of neck pain. Healthy neck- this is also the key to normal intracranial pressure, because it contains many vessels and nerve endings that can spasm, leading to migraines.

Finally, a healthy and strong neck provides additional support for the spine, which will not hurt anyone.

How to prepare for training

To avoid health problems, you need to start training (as well as end the session) by warming up and stretching your neck muscles. Adequate load weight is also very important to avoid injury.

It doesn't take much exercise to warm up these muscles.

It will be enough to complete the complex below:

Head tilts.
Head rotation.
Head tilts are diagonal.
Stretching with your arms back and forth, to the sides.

The number of times each exercise is performed is 10 times. They are performed slowly (especially stretching). The athlete should feel their tension. At the Peak Point you need to linger for a few seconds, then repeat the exercise.

Since the neck muscles tend to shorten, it is recommended to end the workout by stretching them. Shortening the neck muscles is undesirable because it can lead to serious consequences.

Initially, shortening is short-term, but can become permanent if there is no stretching. It can all end in spasms, hypertension, severe headaches, and blockages.

If an athlete feels pain after a workout, it means that he did not stretch effectively enough, did not prepare his muscles well, or overextended himself. heavy weight.

Weight exercises for neck muscles

As a rule, athletes do not train their neck muscles separately, but do it simultaneously with working the deltoids and trapezius. If you add several exercises for the neck muscles to your workout, the result will be more effective.

Raising your head while lying on your back

The exercise is performed while lying on a flat bench. The head, shoulders and neck remain hanging. A pancake is placed on the forehead covered with a towel and held with both hands. As you exhale, you need to slowly pull your chin towards your chest, and as you inhale, you need to return to the starting position. It is enough to perform 6-8 repetitions. During the exercise, all the muscles of the neck work well, including the long one.

Raising the head from the prone position

The principle of execution is the same as in the previous exercise, only now you need to lie on your stomach. The pancake is held with both hands on the back of the head. The head stretches back as you exhale, then returns to its original position. Also perform 6 to 8 repetitions.

Strap row

To perform this you will need a special strap. One end of it is attached to the head, and the other is needed to secure the load. This exercise is dangerous for beginners, so only trained athletes with a strong neck perform it. In the starting position, the torso is tilted forward at a right angle. Inhaling, the athlete leans forward so that the load touches the floor, after which he returns to the starting position. Particularly well loaded in exercise longus muscle neck. The number of repetitions is the same as in previous exercises – 6-8.

Exercises for neck muscles without weights

Exercises without weights do not require special equipment. They are easy to perform, so they are suitable for beginners.

The main thing is to perform them smoothly and carefully.

Since weights are not used, the number of repetitions can be from 15 to 20. Exercises can be done even at home, making sure that the neck is not overstrained, i.e. the load was adequate.

Bend forward with resistance

Place your chin on the base of your palms and, overcoming the resistance of your hands, pull it towards your chest.

Bends with resistance back

The same principle is used, only the head is pulled back, overcoming the resistance of the hands clasped at the back of the head.

Side turns with resistance

Turn the head in both directions while holding the chin with your hands.

Rotation with emphasis on the head

Place your feet on your toes and rest on your head. Smoothly rotate your head in different directions. Trained athletes can pick up additional weights.

Rotation in a wrestling bridge

Similar head rotations can be performed in a “wrestling bridge.” Experienced athletes with strong necks may want to place additional weight on their chest.

Attention! Exercise is dangerous because it can negatively affect cervical vertebrae. It is recommended for wrestlers and experienced athletes.

The following exercises are performed with a partner.

Head tilts

Starting position: stand on all fours. Tie a towel around your head in the forehead area, and give the ends to your partner to hold them. The athlete must pull his chin to his chest, overcoming the resistance of his partner.

Head lifts

The same initial stance, only the partner must hold his head with his hands, which the trainee raises up. The resistance he needs to overcome should not be too strong. These two exercises are good for those who are looking for a way to pump up their neck muscles at home. The first results will be noticeable after 6-8 workouts.

Contraindications and precautions

Among the huge number of exercises, the most traumatic are those that are aimed at strengthening the neck muscles, so they should be performed smoothly and thoughtfully. It is advisable for beginners to do them in the presence of an experienced trainer who will provide backup and help hone the technique.

People with cervical osteochondrosis should not perform exercises for the neck muscles that use weights, as should those diagnosed with hypertension and tachycardia, as well as patients with infectious diseases.

Even if there is a desire to quickly pump up your neck, you do not need to do this every day or, according to experts, carry out short training sessions (5-6 times a week) of medium intensity. Undesirable hard training, even if they are held 2-3 times a week.

If severe pain occurs, blood pressure rises sharply, or neck mobility is limited, it is recommended to immediately stop training and consult a doctor.

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Video: Sergey Badyuk about neck muscle training

In fact, this is an overdue topic and should be given the same attention as tactical training athlete, proper nutrition and stages of preparation for upcoming competitions.

Strength exercises and technique development are radically different types of loads. To join professional ring it is necessary to skillfully combine them without harm to health.

What should a boxer pump in a rocking chair? First of all, utmost attention is paid to those muscle groups that are involved in combat. These muscles include:

press;
torso;
backs.

It is important to note this important rule. Bending exercises should be avoided because... they lead to the athlete being clamped. Muscles involved in flexion, such as the biceps, are largely unused in the punch. The bench press is great for extension exercises. When performing leg exercises, jumping and bouncing with weights on your back are especially suitable.

To make it more clear which muscles boxers should work on first, we must remember that speed and coordination depend on the muscular skeleton of the lower body; the strength of blows, their accuracy and quality of protection will also depend on the muscles of the torso.

What to work on first

The legs are also involved in strength indicators. More specifically, boxing requires strong calves and calf muscles. All blows come from the ground. Therefore, for a successful combination you need to stand firmly in the ring. Thanks to strong legs the athlete successfully keeps his distance and, thanks to rotation on his feet and extension, prepares a hard blow.

The hips are responsible for coordination. When asked “What does a boxer need to train?”, any experienced trainer will definitely remember the hips. Looking through Michael Tyson's records, it's not difficult to notice that his legs are more pumped up than top part bodies. Due to the fact that the hips act as a link between the legs and torso, the fighter’s coordination increases significantly.

The back is a kind of frame that holds all the muscles. The stronger the back is pumped, the higher the speed with which the hand returns to its original position after the blow.

The abdominal muscles belong to the abdominal group. As mentioned in one of the articles, the press is divided into upper, lower and side parts. This kind of corset helps in breathing correctly and handles body blows well. How to pump up abs for a boxer.

The most effective exercises are:

Raising your legs while lying on your back. The hands must be clasped behind the back, while the legs are raised one by one (they must be kept straight, without bending at the knees). You can also close straight arms with straight legs together. At the same time, the legs rise together, not one by one, and the arms are fully extended at the elbows.
Side plank. To do this, you need to lie on your side and rest on your elbow at a right angle. After this, the hips rise so that the pelvis and body form one line. This is a static exercise, so you need to hold the bar as long as you have enough strength.
Leg lift. To do this, you need to grab the horizontal bar or parallel bars and raise your legs as high as possible. There are two options - the legs are raised straight or the knees are bent.
Twisting the body. To do this, you need to take a lying position, clasp your hands behind your head. Next, the right elbow and left knee are pulled towards each other until they touch. The same should be done with the left elbow and right knee.

There are also no secrets about how professional boxers pump their abs. Quite often, these are the same simple exercises only in the complex. In pumping up the press it is much more important correct execution exercises and performing them regularly with a gradual increase in the number of approaches and repetitions.

A lot of the load falls on the athlete's shoulders. There are frequent cases of severe dislocations and fractures during fights. Poorly developed shoulder girdle helps weaken the boxer's stance. Tired shoulders cut off the ability to perform a hard blow. For this reason, the athlete begins to miss oncoming blows.

It is worth pumping up the extensor muscles in your hands – the triceps. Thanks to strong triceps, the athlete has a high speed of straight combinations. Developed biceps are great for uppercuts and straights. But it is worth remembering that under no circumstances should the muscles be “clogged.” The arms work in conjunction with the legs and torso. They act as a kind of final instrument that supplies impact energy. The main function of the hands is to transmit muscle forces that are provided by the legs. The hands perform the function of the blow itself. It is not his strength that is affected by the work of his legs, body and, very importantly, well-coordinated coordination.

It would seem, why do boxers shake their necks? After all, only fighters need it. The neck muscles take the blow. At strong impact The head doesn't tip over too much. This allows you not to lose your balance. To pump up your neck, you need to do an exercise on the bridge. To do this, you need to lie on your back and stand on your toes and forehead and arch a little. Next, movements are performed in a circle. As a weight, you can take a regular “pancake” from a barbell. You can also purchase a special simulator. It is put on the head and a weight is attached to the bottom. It is best to perform this exercise in a sitting position.

The neck muscles are often ignored in training, and in vain - a strong neck saves you from injuries and sprains, helps get rid of headaches, and just looks great. Exercises and programs for home and gym - in the guide from Soviet Sports.

Neck muscles. What it is

There are more than 15 muscles in the neck. They are needed to keep the head horizontal and turn it. The neck muscles protect the spine and help with swallowing movements. The blood supply to the brain passes through the cervical region and nerve impulses are communicated.

The large cervical muscles that create its volume are the sternocleidomastoid, trapezius and the levator scapulae muscle.

Why pump up your neck muscles?

Neck training is necessary for people who lead a sedentary “office” lifestyle. Exercise, consisting of turning the head and overcoming a little resistance, will help them concentrate better, relieve headaches and prevent diseases such as osteochondrosis of the cervical spine (damage to the intervertebral discs, which is accompanied by pain and difficulty moving).

But ultimately, all this is secondary. Because the main thing is that a strong, inflated neck looks great in itself, and you need to train it if only for this reason. For centuries, people have judged a person's strength by his neck. You can’t hide your neck behind clothes, it’s always visible. In combination with a shaved head and a gold chain, a muscular neck will save you from many questions from the outside world.

Neck workout. Body-building

The neck muscles receive load in a row classical exercises bodybuilding - such as deadlift, shrugs, standing dumbbell lateral raises.

If you are progressing in the “base” and adding mass without problems, you may not need to specialize in the neck muscles. Include shrugs in your program on shoulder day or back day - raising your shoulders and trapezius up while standing with a barbell in your arms.

The technique of this exercise is simple: you keep your back tense, with a slight arch in the lower back. The grip of the barbell is slightly wider than shoulder width. As you inhale, raise your shoulders up, as if shrugging them. As you exhale, lower it back down. Do 3-4 working sets of 8-12 repetitions and increase the working weights. Combined with the deadlift, this exercise will give you the neck you've ever dreamed of.

Neck workout at home

You can train your neck muscles at home without any equipment. You should approach training with caution and increase the resistance gradually - especially if you have not exercised before strength training and development of the muscles of the cervical spine.

Start your workout with a warm-up. Movements should be smooth and slow. Rotate your head clockwise and counterclockwise 10 times in each direction. Raise your head up and lower it until your chin touches your chest – 15 times. Turn your head alternately to the left and right shoulder - 10 times. Turn your head left and right, trying to tilt your ear to your shoulder - 10 times.

When you have warmed up, we begin the main exercises. Place your hand with your palm just above your left ear, tense your hand - overcoming resistance, try to move your hand using the force of your neck muscles. Do 10-15 times, then change hands.

Place your hands at the back of your head. Try to move your arms using the force of your neck muscles - 10 times. Then put your hands on your forehead, resting your forehead, overcome the resistance of your hands - 10 times. Rest for a minute. Repeat the entire cycle 2-3 more times.

Wrestling exercises to train neck muscles

Gradually home workout neck muscles can be complicated. Try training your neck in a wrestling style. Rest your forehead, palms and feet on the floor - make small rocking movements from your forehead to the back of your head. Having mastered the exercise, help yourself less with your hands and transfer the main load to the neck muscles. The height of skill is when you do the exercise without any hands at all.

Lie on your back, stand in a bridge position, keeping your head on the floor. While pushing with your feet, make movements with your head, rolling from the back of your head to the top of your head and back.

Neck training with weights

Neck training can be added to your strength program– doing it on the day you train your shoulders or back.

Lie on your back on a bench - so that your head and neck hang from it. Place it on your forehead, holding the weight plate away from the barbell with your hands. Move your head down slightly, and then, using the force of your neck muscles, return it to its original position. 3 sets of 12-15 times.

If the gym has a special pad for training neck muscles, add it to your training next exercise: put the pad on your head, attach a weight to it and sit on the bench - raise and lower your head. 3 approaches – 12-15 times.

Attention! When training your neck muscles, avoid sudden movements with large amplitude. They can lead to sprain and injury to the spine. Consult your doctor for contraindications!

Have you ever wondered why beginner kickboxers float from light blows to the head, while champions can withstand blows many times more powerful?

You can talk about experience, a strong jaw, the right moment - but I’d rather talk about the neck muscles. This shortest way build yourself up “steel chin”.

Few athletes pay due attention to the neck muscles. But a pumped-up neck is beneficial not only in wrestling. In kickboxing, for example, the neck absorbs force, after which the head does not lean back too much and the brain is less concussed. As a result, the kickboxer escapes and is able to continue the fight.

We have decided on the benefits and necessity of having toned neck muscles. Now let's move on to the methods.

You can pump up your neck at home without special equipment, but you need to do this with extreme caution. If your neck muscles are weak, you should not immediately try to load them to the maximum - there is a high risk of serious injury.

So, let's divide the exercises into 3 groups:

1. Overcoming hand resistance.

From this group you can start doing neck exercises - the safest and most controlled!

We place our palms on our foreheads and begin to press our heads on them. In this case, the head remains in place due to the resistance of the arms. Then we repeat this procedure, placing our palms on the left and right sides of the head, and on the back of the head. It is advisable to perform 25-30 repetitions on each side. You can ask your partner to help you - this way you will only work the neck muscles.

2. Create tension with your body.

“Favorite” exercise of wrestlers.

We put our feet wide (approximately double the width of our shoulders), tilt our body and rest our heads on the floor. We also rest our hands on the floor, controlling the load on the currently weak neck muscles.

We begin to roll our heads in different directions (back and forth, left and right). It is advisable to do 20-25 repetitions in each direction. When the muscles become stronger, you can enhance the effect by throwing your arms behind your back, transferring the entire body weight to your head.

3. Use additional weight.

I tried different ways to swing my neck, but I liked the method of using extra weight the best. In addition, it turned out to be much more effective for me than the other two.

To swing your neck using additional weight, you will need a special strap. You can buy it or make it yourself.

The strap is made of strong belts and is shaped like a cap:

One part of the belt goes around the circumference of the head;
The other two cross over the top of the head;
Two long straps from the temples on both sides go down and are connected with a carabiner;
It will be possible to hang a barbell plate or a weight of the required weight on the carabiner;
Select the length of the straps so that from the position of the letter “L” the load does not reach the floor 30 cm.

I made sure to shake my neck after each one. I attached a 24 kg weight to a carabiner and did the exercise from a standing position 10 times for three approaches. I succeeded in this exercise. Despite my age (15 years), after six months I had already done it 60 times. There are really only two approaches.

Maybe that’s also why I’ve never experienced a knockout and haven’t even been officially knocked down!

Make your weak link one of your strengths!

Joseph 05/02/2016 02:54

It's not that hard to pump up your neck

I first appreciated the benefits of a strong neck when I was in school. football team. Everything was just fine until I took the ball on my head. After that, it was splitting all day long.

The result of this painful experience was the purchase of a cassette with courses by Charles Atlas - I began to do some exercises in order to pump up my neck.

From then on, heading the ball was no longer a problem for me.

Later, when I joined the Wichita Falls YMCA wrestling team, I learned once again how important having a strong neck is not only for success in sports, but also for preventing injury. The coach forced us to do a wrestling bridge.

Since at that time I was already involved in weightlifting, this exercise was easier for me than for those who had never trained with weights. When I started boxing and playing football at SMU, wrestling paid huge dividends for me.

I can absolutely say: if you have a weak neck, then you have no business doing these two sports - it’s simply dangerous.

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Anyone involved team events sports, you should definitely shake your neck. Sometimes the future of an athlete depends on its development.

However, in sports such as tennis, running or swimming, athletes rarely perform neck exercises.

They do not see an obvious connection between its strength and their athletic performance, because the neck is responsible for the stable position of the head during movements, and the outcome of the game - victory or defeat - can depend on this.

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Since ancient times, a man's neck has been considered a kind of litmus test for an athlete. Wrestlers, gymnasts, and just strong guys have always had thick and strong necks. Logically, a strong man cannot have it thin and fragile. If you care about your appearance, then be sure to do exercises to develop your neck muscles 1-2 times a week.

Since ancient times, a man's neck has been considered a kind of litmus test for an athlete. Wrestlers, gymnasts, and just strong guys have always had thick and strong necks. Moreover, once upon a time in sports this part of the body was given more attention than it is now.

Not surprising, because even in the last century, exposing your body naked was considered uncivilized, but what the head was attached to was always clearly visible above the collar of the shirt. Some athletes have developed their necks to incredible levels. For example, Zaikin I. tied a metal scrap around her.

Circus gymnasts held large weights in their teeth without bending their heads down. Sometimes the neck muscles are called the “crown of the figure,” and for good reason. This part of the body frames the upper half of the torso. Logically, a strong man cannot have it thin and fragile. It's ugly and unnatural.

By the way, this is partly why in bodybuilding neck measurement is included in the general formula for calculating the harmonious development. If you care about your appearance, then be sure to do exercises to develop your neck 1-2 times a week.

Unfortunately, some athletes approach the development of the cervical muscle group incorrectly, which leads to dangerous injuries. Below we will look at how to “pump up” it correctly.

More details

Every visitor gym dreams of having a beautiful torso, muscular back and big biceps. And only when the neck begins to fade in comparison with other muscle groups or when the athlete gets injured when performing an exercise incorrectly, only then does he begin to think about how to pump up your neck .

In martial arts, a decent amount of time is allocated to training this muscle group in order to prevent unwanted injuries during a fight. Can you imagine a wrestler or boxer who has an underdeveloped neck? That's right, it's better not to.

What neck muscles need to be trained?

You need to know this because it is not clear how you can effectively train a certain part of the body without having any idea what muscle groups it consists of.

For example, when training your arms, you understand perfectly well what biceps, triceps, brachialis, and forearm are, and you know how to recognize whether a muscle has been properly loaded or not.

In order for neck training to be just as effective, you must initially know what muscle groups train and where they are.

To maximally strengthen and enlarge the neck, it is necessary to train the muscles that are most involved in protecting the spinal column and rotating the head:

1. Sternocleidomastoid muscle. Located in the front of the neck, when viewed from the front it forms the appearance of a Latin letter V.

2. Wide trapezius muscle. Performs two functions: turning the head and protecting the upper spine.

3. The muscles of the hyoid bone, which are located directly under the chin.

The neck is very easy to injure, so the muscles of this part of the body must be trained with extreme caution..

There are three types of exercises to increase and strengthen the neck muscles.

More details

Before I didn’t shake my neck, I couldn’t stand on my head, but now I’ve been doing it for only 1 week (with weights), and I’ve learned to stand on my head. Guys, shake your neck, the bigger your neck, the more powerful you look)))))

get on your knees. forehead - on a chair/stool, resting your hands on the floor. remove your hands from the floor for 2-3 seconds. don't be overzealous. Just gradually increase the load day by day. and everything will be ok!

There are special caps (you can sew it yourself) for training the neck muscles. Dense fabric is sewn to the cap in the temporal region of the head (in the form of a loop), to which a weight is attached, the exercise is performed while sitting, tilting the head forward and lifting it up

Well, I saw in a video how Mike Tyson did neck exercises like that on a bridge. Looks like he's alive.

You lie down on a bench (or somewhere else) on your stomach, so that your head hangs down, put a rolled up towel on your head, take a pancake, place it on top of the back of your head, lift it up and down, supporting it with your hands. Same thing on your back, damn it, you lay it on your forehead. Using the same principle, lie down on your side.

If there are no pancakes, you can press with your hands, clasping the back of your head, lock your hands back and, resting your fists or palms on your chin, move forward, also to the sides. You can do all this with your hands while standing.

And from all these rotations and perversions you can be left not only without a neck, but also without a head.

Attention!

You put your palms to your forehead and press your forehead into them, only so that the neck does not move, but tenses statically, then to each temple, then to the back of the head, so many times, in the end the neck will resist a blow to the head very well.

Most The best way head and legs, arms on the back, forward and backward. right to left, all muscles sway

A great way for those already practicing. You can also carry a weight across yourself in such a bridge (head-legs): left-right-left. from floor to floor. A universal way to maintain the strength of the whole body. The exercise is difficult, you need to wait several hours after eating - there is a danger of a hernia.)

More details

How to pump up your neck muscles. training features

If you don’t know how to pump up your neck at home, you need to familiarize yourself with the recommendations so that the resulting workout is truly effective.

To increase neck volume, you need to exercise a couple of times a week for at least 10 minutes. The best option is 10-20 repetitions.

Exercises must be performed in at a slow pace. Moreover, at the beginning of training only light weights should be used.

If you are shaking your neck for the first time, do not take a lot of weight right away - it should be increased gradually to avoid injury.

During the exercise, do not jerk your head - try to move smoothly.

When tilting your head to the sides, you can easily injure your neck, so you need to control this process. If you feel discomfort in your neck while performing similar exercises, exclude them from your workout for a while.

The training should take place without discomfort or pain.

When performing the “moving forward and backward with your head” exercise, you need to move strictly in a straight line and not tilt your head to the sides.

Exercises for warming up before training http://ifeelstrong.ru/manworkouts/exercises/razminka-pered-trenirovkoj.html. Thanks to a good warm-up, the effectiveness of the main workout increases many times over.

Proper neck warm-up

Before any workout it is necessary to warm up, this case is no exception.

The warm-up must be correct, this is the only way to protect your neck from various injuries, sometimes very serious.

With the help of a warm-up, blood is dispersed through the peripheral vessels precisely into those sections that will subsequently be loaded - this way you can avoid overexertion or muscle spasm.

Remember, you cannot stretch your neck at high speed!

One wrong warm-up probably won't lead to bad consequences, but doing it consistently can lead to serious injury.

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Source: http://myhomefitnes.ru/post/4670-mojno_li_nakachat_sheyu

How to pump up your neck muscles without the risk of injury

Muscles under clothes are not always visible, but a powerful neck catches the eye immediately. Not biceps or abs, but the neck - an indicator male power and endurance.

The cervical vertebrae are very mobile, which means they are vulnerable and susceptible to injury due to careless movements and excessive loads.

We will tell you below how to pump up the muscles of the neck so that it acquires a powerful “bull” silhouette, strengthening it without injuring it.

An excursion into anatomy

IN cervical spine 7 vertebrae, they have practically no body and are very mobile. More than others, they are susceptible to displacement from their axis, pinching of nerve roots with all the ensuing consequences. The neck muscles surround the vertebrae, trachea, and esophagus in several layers. The following are most responsible for head movements:

sternocleidomastoid muscle - a paired muscle, passing from the lateral upper part to the collarbone;
muscles of the hyoid bone, located under the chin;
upper sections trapezius muscle, forming a powerful silhouette from behind.

The neck muscles provide rotation and tilt and play an important role in the formation of overall posture. Among other things, trained neck muscles promote better blood circulation to the brain.

How to Build Your Neck Muscles: Resistance Exercises

There are two types of resistance: your own and others (you will need the help of a partner). Exercises you can do on your own:

Tilt the head forward: rest your palms on your chin or forehead, overcoming the resistance of your hands, pushing your head as low as possible. The speed of movement down and up should be equally slow.
Head tilts back: similar to the previous one, but hands on the back of the head. The head presses back, do not forget to exhale with effort.
Bends and twists to the side: Place your palm on the jaw to rotate and press with one hand on the side of your head to tilt.

Try to use different starting positions: standing, sitting, in a knee-wrist position, lying on a bench. All of the above exercises can also be performed with the help of a partner. When working together, coordinated work is important; excessive fanaticism of the assistant in this case can only do harm.

Exercises with weights

As additional devices, a special fastening made of straps is used, which is placed on the head and can be weighted with additional weight. This will allow you to more accurately dose and increase the load, since it is difficult to pump up the neck muscles only with the help of the resistance of your hands.

For maximum isolated work, it is better to use the starting position lying on a bench, head behind the edge. Depending on how you lie: on your back, on your stomach or on your side, they will work different muscles neck. We repeat - do not strive for heavy weights.

The load should allow you to do 3 sets of 15-20 repetitions.

For beginners, exercises for the neck muscles can cause dizziness, colored spots in the eyes, tinnitus, and more. This is due to the abundant blood flow, so select the load carefully. It's better to start with less than to overload. With properly structured training, adaptation occurs quite quickly and all unpleasant sensations disappear.