If you do not know how to pump your neck at home, but really want it, then our article will help you do it quickly. In principle, it is also possible to form muscle mass outside the gym, however, this must be done very carefully, as injuries can occur.
So, all exercises designed to inflate the neck can be conditionally divided into several groups: movements that use their own weight, additional shells (dumbbells or weights), as well as overcoming hand resistance. Each species must be used by a specific group of athletes. For example, before pumping up the neck at home for a beginner, you should prepare and choose exercises for which you will need hand resistance. The fact is that such a complex will be the safest.
For example, you can put both palms on your forehead and press on it. In this case, you must resist the head, during which the neck muscles tighten. Movement does not have to be sharp. This complex involves tilting the head left-right, forward backward, as well as turning to the sides with resistance. All exercises should be done in several sets of 15 repetitions. However, the intensity and duration of training depends on the health and degree of physical fitness of the person. It is better for a beginner to start with a few repetitions.
Now consider how to pump up the neck at home with your own weight. This is nothing complicated. You can just make a "bridge", while the legs need to be spread wide enough, and instead of the hands rest your head. Naturally, you need to do the exercise on the mat. Now try to roll your head in different directions. Everything needs to be done very smoothly. It is better for a beginner to insure themselves with their hands. Naturally, exercises need to be done in several approaches, starting with 5 repetitions.
Now let's see how to properly pump up the neck with the help of 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. You can do the exercise with the load while lying, 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 attached. Now try to pick it up. In this case, only the shoulders and head move. It is more convenient to do such an exercise while lying down. To do this, you can simply put the load on your forehead, and then raise and lower your head.
If you do not know how to pump the neck with dumbbells, then do 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 a standing position. At the same time, the elbows are parted, the shoulders are raised. Any lifting of the bar with the institution behind her head contributes to the formation of a beautiful powerful neck.
Please note that you can not strain the muscles too much, so exercise no more than 3 times a week. Do not forget that you need to perform just a few exercises for several approaches, between which there should be rest. Now you know how to pump your neck at home independently, efficiently and safely.
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