Often, modern athletes forget about training the neck muscles. Indeed, the generally developed neck and powerful trapezoids are relevant for wrestlers, boxers and other adherents of all kinds of martial arts. A person with a strong neck is more difficult to «cut», which means that he will hold in the Ring as long as necessary to win.
Meanwhile, there are several important reasons to start in the development of the neck muscles.
Why pump the neck muscles?
- Security
The developed trapezoidal and cervical muscles play the role of a «airbag» for a person.
If such a function is obvious to representatives of martial arts, then an ordinary man who does not spend half his time in sparring, a powerful neck can one day save a life. Developed neck muscles often protected unlucky athletes from all sorts of injuries to the cervical vertebrae, as well as from cushioning the strongest shocks, making the concussion less strong. A few minutes a day spent on neck training are therefore fully justified.
- Improve cerebral circulation
Exercises aimed at developing the neck muscles additionally provide the brain with oxygen and other nutrients. Neck muscles, which are in a good tone, help to significantly correct posture. A slight warm-up of the neck perfectly helps office workers to restore their performance.
- Improve sports performance
Well-developed neck muscles allow you to adjust the work of the muscular corset in the thoracic spine, which allows you to increase the strength results in the bench press, all kinds of deadlifts and other important exercises.
- Aesthetic
A powerful bull’s neck attracts attention, makes its owner think of it as an extremely strong and respectful person. Perhaps, for a worse athlete, a thin and thin neck can only be ignorance of leg training.
Exercises for the development of neck muscles are extremely simple, most of them can be performed at home, for example, in the morning, during the load. By the way, the morning training of the neck muscles will perfectly cheer up, relieve drowsiness and build a more productive day.
Exercises to develop neck muscles
- Manual resistance
This is a type of load where proper muscular effort is used as a counterweight. For the neck, this exercise will look like this: it is necessary to rest the palm on the forehead, push the head back and simultaneously try to tilt it forward, until the neck is completely bent. You can also bend your head to the right, left and back, exerting resistance with your hand. Some use napkins as an exercise tool, but there is no special difference. This type of training is ideal for beginners and those who have not developed their neck before.
- Extension of the neck with the help of pliers
The special collar is sold in sports stores. It is fixed on the head on one side, on the other, a load is suspended on it: pancakes, dumbbells, kettlebells. Performing extensions and push-ups with forceps, athletes perfectly develop the muscles of the neck.
Why do athletes train on the neck?
- Flexion of the neck with a load
In the prone position on the forehead, the lightest pancake is placed. Between the head and the pancake, you can put a towel, so that no prints remain on the forehead. Flexion of the neck is performed until the chin touches the chest.
- Fight bridge
Extremely effective, but dangerous for a technical beginner. It is better to go there a few months after the active execution of the exercises described above. The technique is simple: the athlete becomes on the deck, but uses his own tem as a support instead of his hands. During the exercise under the head, it is better to put a towel or pillow, or perform a wrestling Bridge on the mats.
Loads and repetitions accumulate extremely slowly. This is necessary to protect your still fragile neck from all sorts of injuries. All exercises should begin with a warm-up, and it is desirable to end with a light stretching.
The key to success in this area, as in any other training, is concentration on technique and rest. In this case, the benefits that the development of the neck muscles can bring are invaluable.
Finess Head 