Pumping up your neck both in the gym and at home is not at all difficult. Indeed, many men understand that even with a sporty figure, poorly expressed neck muscles can nullify the whole impression of its owner. Of course, there are special exercises to strengthen the neck, which will be discussed later.
First of all, we are interested in how to pump up the neck at home, since there are trainers in fitness clubs who can guide you. Let's start with what we need to pump the neck at home. Well, in fact, practically nothing or, it would be more correct to say that we already have everything we need. Naturally, in the gyms there are various devices, but many experts believe that they are practically useless.
You will learn how to pump up the neck of the house without the aforementioned devices by continuing reading, and then you can apply the knowledge you have learned in the conditions you have chosen. I repeat, we simply do not need anything extra in home training. Before you learn how to pump your neck at home, you will have to remember something, namely school physical education lessons. We will recall the so-called bridge, but in our case it will be a wrestling bridge.
To perform the exercise, you should lie on your back. Then the legs should be bent at the knees, arms crossed on the chest, and the back bent up so that the emphasis falls on the back of the head. Having taken this position, you should perform alternate swings up and down. This is how the neck muscles are worked out. More precisely, their back part is being worked out.
It is recommended that you start with one or two approaches, swaying for twenty seconds. Not without the fact that such an exercise will not be easy at first. In this case, you can help yourself by resting your elbows on the floor. Thus, part of the load from the cervical muscles will be removed and the exercise will be easier. Trainers warn that, given the trauma of this exercise, it is recommended to warm up before performing it.
If you are at least a little interested in the issue related to how to pump up your neck and how to pump muscles in general, then you are probably already aware of such a thing as increased loads. Increasing the load is really necessary. This is necessary in our case precisely to increase the cervical volume. For this purpose, a certain heavy object rests on the chest, for example, a pancake from the bar. Over time, weight can be increased. However, it should also be borne in mind that when performing the above exercise, the load should be increased no earlier than three weeks or even a month of systematic training.
The selection of a weighting agent is made individually for each athlete. It should be selected taking into account the fact that the exercise will need to be performed in three approaches, for approximately 20-25 seconds each. It will not be easy, but it should be so if there is a desire to get real results. In addition, there are other exercises to strengthen the neck, pumping techniques from the position of the bridge. But this exercise is perhaps the least traumatic. It is with this, as well as that which gives good results, that it is attractive.
How to pump up the neck at home, how to pump its front muscles? Almost the same as the rear, but now our position is changing in relation to the floor. You should turn 180˚ and rest against the floor with your forehead, as well as with your feet. We make swaying, as in the previous exercise, but we will keep our arms crossed behind our backs. The weighting agent will now also have to be held behind, of course, if necessary. The number of approaches is the same as in the previous exercise. A one-minute break is recommended between sets.
Well, the lateral muscles remained for pumping. There are special hats for this. They are made with weights. You may be able to come up with your own devices, but the meaning is clear. Shaking your head should be done while standing. They are performed from side to side, with some acceleration. The number of approaches and exercise time are the same as in the previous two exercises. Good luck
Read more at .