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Build Neck Muscles
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Neck Weight Training Workout
bodybuilders in the description of own training do not
mention the exercises relating to the neck muscles. Out of the famous
bodybuilders hardly one English man Bill Richardson can boast with nothing
less than a champion neck with the volume of more than 50 cm, and else
Michael Dayton, who can suppress a tightening loop with the power of the
neck muscles. It is necessary to train the neck muscles 2-3 times per
week, in 5-6 approaches, affecting the muscles in different angles. The
number of repetition is not of special importance, it is important not to
try to load a muscle up to the limit by each approach, but to work in an
average pace along all the amplitude.
Exercices To Build Neck Muscles
1. Wrestler's bridge
Having descended on the knees, lean
with head against a soft mat, and helping at first with hands, to do
the all-round movements in different sides, and both forward and backward
as well. Do it until the fatigue.
2. Inclination with resistance
1 version. Using the
resistance, creating by the efforts of hands, coupling them in "lock" on
the back of the head, making pressure, bending the head forward and then,
resisting to the movement, - in the initial position. Do the same, making
pressure with one or two hands from below in the chin. II version. The
same movements , but using the resistance of the hands of a partner. In
this case it is necessary to be very careful, as any jerks, careless
movements can lead to a trauma.
3. Metronome with the usage of a head helmet
Having made a
simple, but durable headgear out of several canvas belts and having fixed
reliably a weight, to make the rise of the head. For the training of the
front surface of the neck muscles it is necessary to lie with the back on
a horizontal bench in a way that the weight fixed on the helmet from
behind, hangs free. Having lowered the head, maximally downwards without
yanks, lift it up slowly. Without stops - to repeat 20-25 times. The
weight of loads is small. For the neck back surface: to lie down with the
breast on a horizontal bench. The weight is fixed on the helmet in front.
Lowerings and rises of the head. Instead of the weight you can use a
rubber strap. Also, lying on the side, using the helmet, train the
side surfaces of the neck muscles with the inclinations of the head to the
shoulders along the full amplitude. Have in mind: the neck muscles of the
non-trained people are weak, they can be easy traumatized , so , please,
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