How to pump the neck of a man at home

Some muscle groups are undeservedly ignoredathletes in training, because time is limited, so you want to pay more attention to large anatomical groups. To the lagging parts of the body most often include the neck and trapezium, because not all people consider it necessary to spend valuable training minutes on such a small muscle. This is a very big mistake, the muscles of the neck need regular strengthening and pumping, otherwise you risk creating an imbalance in the development of muscles. If there is no desire to do this in the gym, then you can pump the neck at home. The complex of exercises is very small, and the technique is quite simple.

Why shake your neck?

Why develop these muscles in general?After all, even with diligent pumping, they will not increase greatly in volume. The fact is that neck training is not pursued by aesthetic goals. This part of the body performs vital functions in our body, namely:

• moves the head;
• helps to keep the head in an upright position;
• is a transit segment for the transfer of blood between the heart and the brain;
• protects the spine, the main artery of the body and pharynx from external injuries;
• has many conducting nerve endings from the brain to the spine;
• carries out free movement of blood and lymph between the body and the brain.

To ensure that all these functions work without fail, it is importantwell strengthen the neck muscles with special power exercises. But do not count on an instant result, as it will be very difficult to pump up your neck at home very quickly. But nothing is impossible, perseverance and dedication always lead to the desired results.

The main thing is not to harm: contraindications to exercises

Any strength training can be dangerous, especiallyif the spine participates in the exercise. This is a fairly strong, but at the same time, very fragile part of our skeleton, and therefore it is worthwhile to perform all exercises with extreme caution. If you want to pump up the neck, but have some health problems, then it's better to postpone the sessions until full recovery. It is also worth noting the load on these muscles in the following cases:

• With various manifestations of osteochondrosis. Any power load can significantly exacerbate your already unimportant condition.
• With hypertension and tachycardia. Any malfunction in the work of the cardiovascular system is a strong contraindication for training.
• Chronic diseases in the acute stage and viral diseases. When your body is weakened, do not overstrain it with extra loads. It is better to postpone the exercises until your well-being is normal.

Preparation for training: warm-up and stretching

Before embarking on the main training session,be sure to do a good workout. The warming and stretching of the muscles, as well as the development of joints, will help you to pump your neck easier and faster. Photos of athletes with powerful trapeze and neck are always admired, so if you are striving for really impressive results, then be sure to follow all the recommendations for training. Give the workout at least 10 minutes, because the training of muscles depends not only on the effectiveness, but also on the safety of your workout.

Exercises:

• Attraction of the chin to the chest. This will allow a good stretch of the back muscles of the neck.
• Tilting the head back. This exercise is aimed at stretching the anterior and lateral muscles.
• Tilts from side to side, while trying to get your ear to the shoulder.
• Turns of the head. It is important that the shoulder girdle at the same time remain motionless.
• Shoulder rises. This exercise kneads the trapeze well.

Isometric Training: Overcoming Resistance

Isometric training is an application of effortown muscles to overcome resistance. This kind of load will help prepare the muscles for a heavier training, especially if you want to pump up your neck and are going to use exercises with extra weight.

Equipment:

• You can train both standing and sitting. The starting position does not affect the effectiveness of the occupation.
• Put both hands on your forehead and begin to crush, while the neck muscles must resist and remain immobile.
• Repeat the exercise, but place your hands on the back of your head.
• You also need to do an exercise for the lateral muscles. To do this, tilt your head and apply pressure to it in the temple area.
• Try to withstand the resistance for more than a minute, make 10-15 approaches for each muscle group.

We train the back muscles of the neck at home: rolling on the back

And in general, for how much you can pump the neck? This muscle is rather small and very reluctant to work. But with a comprehensive approach, you can achieve good results in 2-3 months.

Rolls on the back - an excellent option for pumping the neckat home, because you do not need any special equipment or simulator. You can do with a small pillow or a towel, you'll put it under your head, so as not to injure the skin.

Equipment:

• Lie on your back and put something soft under your head.
• Kneet your feet on the floor and lift the body, while the body weight should be evenly distributed between the feet and head. The shoulders should also be torn off the floor.
• Perform reciprocating movementsbody, as if rolling on the crown of the head back and forth. At the same time, in no case weaken the tension in the muscles of the neck, otherwise you risk yourself injured.
• Perform 25-30 rolls and pause, you can do 5 approaches and boldly move on to the next exercise.

Bleeding of the front and side muscles of the neck: rolls on the belly

This exercise will also help you pump up your neck muscles at home. In fact, it is similar to the previous one, but involves a few other muscles.

Equipment:

• Take the emphasis lying, as with push-ups. Place a hard pillow or towel under your forehead and face your head on the floor.
• Hands should be removed behind the back or on the stomach, and the legs keep the body on their toes.
• Begin to move the body weight forward and back, while you have to roll your head on the pillow: from the tip of the nose to the top.
• If it is difficult for you to maintain balance in such aposture, then you can put your hands up, as with push-ups, this will create an additional support. The effectiveness of the exercise will decrease slightly, but eventually you will master the correct technique.
• Try to do everything slowly and smoothly, it is better to do without sudden movements. Remember that any exercises for the neck are quite dangerous.

Development and strengthening of the joints: the wrestling method of training

The best experts in pumping the neck arewrestlers. These guys are well aware of their work, because this part of the body is often involved in various techniques and throws. In order to make it strong and strong, they perform special exercises. Nakakat neck as a wrestler is difficult, because their training methods are not suitable for ordinary people. It is necessary to have a good physical form to master their ways of pumping and strengthening muscles. The most popular exercises are direct and reverse wrestling wrestling.

• Straight bridge. It is necessary to rest your head on the floor and concentrate the weight of the whole body around your neck, while you have to perform various rolling and tilting of the head in order to develop muscles as much as possible.
• Reverse bridge.This exercise completely repeats the usual gymnastic bridge, only instead of hands you need to use your head as a support. As in the first exercise, it is necessary to work out the joints well and concentrate the load on the target muscles.

Work on muscle mass: exercises with equipment

To pump your neck with the following exercise, youneed special equipment - a bandage on his head or a helmet with shoulder straps to work with weights. Just choose the weight suitable for you and fix it well on the ammunition. You can perform exercises both standing and sitting. There are two options for pumping the neck:

• Head bending. For this, the burden is hung behind your back, and your task is to tilt your head forward and pull your chin to your chest.
• Neck straightening. The burden is hung in front, the head should be tilted slightly forward. It is necessary to raise the head in the usual position, while maximally involve the muscles in the neck.

Strength training on the bench: flexion and extension with weights

Do you want to do without equipment, but do not knowas? To pump up the neck at home with dumbbells or with any other burdening is also easy. To do this you will need a bench or several stools. As in the previous version, there are two ways to load the target muscles:

• Flexion with the burden.Lie on the bench with your back and place the projectile on your forehead. To avoid bruises and skin injuries, just use a towel or a small pad. The head, neck and shoulder girdle should be outside the bench. Perform flexion of the muscles, with the maximum take away the head back, and then attract to the chin.
• Extension with burdening. Exercise is completely similar to the first one, only it should be done lying on the stomach, and the projectile should be held by hands on the back of the head.

Now you know how to pump a man’s neck even inhome conditions. Most of the exercises do not require special equipment and are quite simple in execution. Never forget about safety and always start your workout with charging. Remember that only persistent and regular training will lead you to the desired result.