How to pump up the neck at home: features and examples of exercises

If you do not know how to pump up the neck in your homeconditions, however much you want it, then our article will help you to do it quickly. In principle, outside the gym, you can also build muscle mass, but you need to do it very carefully, because you can get injured.

So, all the exercises designed forpumping of the neck, can be divided into several groups: movements, which use their own weight, additional projectiles (dumbbells or loads), as well as overcoming the resistance of the hands. Each species should be used by a certain group of athletes. For example, before you begin to pump the neck at home to a beginner, you should prepare and choose exercises for which you will need resistance to your hands. The fact is that such a complex will be the safest.

For example, you can put both palms on the forehead andpress on it. In this case, you must resist the head, during which straining the neck muscles. Movements should not be sharp. This complex assumes head tilt left-right, forward-back, and also turns to the sides with resistance. All exercises should be done in several approaches for 15 repetitions. However, the intensity and duration of training depends on the health and degree of physical training of a person. A beginner should start with a few repetitions.

Now consider how to pump up the neck in the homeconditions using your own weight. In this there is nothing complicated. You can just make a "bridge", while the legs need to be placed widely enough, and instead of hands to lean your head. Naturally, you need to do the exercise on the mat. Now try to roll your head in different directions. You need to do everything very smoothly. It is better for a beginner to secure himself with his hands. Naturally, exercises need to be done in several approaches, starting with 5 repetitions.

Now let's see how to properly pump the neck whenhelp additional shells. To do this you will need rings from the barbell or dumbbell. Beginners need to start with a small mass, gradually increasing it. Do exercise with the load you can lay, sitting or standing. To work in the last position you need a long strap that will be worn on the head, and to which the load will be fastened. Now try to raise it. Only the shoulders and head move. It is more convenient to do such an exercise lying down. To do this, you can simply put the load on the forehead, and then raise and lower your head.

If you do not know how to pump the neck with dumbbells, thendo this exercise: raise your hands with dumbbells parallel to the floor and make them flexion-extension. In addition, you can pull the shells to the chin in the standing position. Elbows at the same time are bred in the sides, shoulders are raised. Any lifting of the bar with the establishment of its head promotes the formation of a beautiful powerful neck.

Pay attention that too much strainmuscles can not, so train no more than 3 times a week. Do not forget that you need to do only a few exercises on several approaches, between which there should be rest. Now you know how to pump your neck at home on your own, efficiently and safely.