The best exercises for pumping the neck. How to build a neck: professional secrets of bodybuilders

14.04.202127.05.2017

Pump up the muscles of the neck not the most important task for a bodybuilder, but she should pay attention. When an athlete has a powerful neck, this visually significantly increases the mass of the upper body. In addition, a well-inflated neck significantly reduces the risk of injury to the cervical vertebrae, especially if you are involved in contact sports. During the squat and deadlift, a strong neck also increases the strength of the athlete. But, as practice shows, people either do not devote time to the neck at all, or do it wrong. In this article, you will learn which exercises are most effective for developing neck muscles, which muscle group is better to combine its training with, and which neck muscles should be given attention in the first place.

The neck consists of a whole cascade of muscles, each of which performs its own function. Accordingly, in order to pump up the neck proportionally, it is necessary to diversify your training program exercises that will allow you to "hook" each muscle. On the other hand, some muscles are larger, some are smaller, some are deep inside, others are closer to the surface, so they react differently to training. Some muscles are easier to hypertrophy, others are more difficult, and since, as we noted above, neck training is not a priority in bodybuilding, it is worth focusing on those muscles that most affect appearance athlete.

Anatomy of the neck muscles

trapezius muscle - located in the back of the neck and occupies upper part back, the muscle has a triangular shape, but both muscles, that is, the left and Right side form a trapezoid. The trapezoid performs three functions: brings the scapula to the spine, raises the scapula up and lowers it down.

Scalene muscles - are behind and are represented by three bundles: anterior, middle and posterior. The anterior scalene muscle of the neck is responsible for lifting the upper rib during breathing. The middle scalene muscle, in addition to the functions of the anterior one, can still turn cervical region spine. The posterior scalene muscle performs the same functions as middle muscle, but in a slightly different range of motion.

Belt muscle - located on the side and represented by two beams that allow you to turn your head and neck to the side independently of each other. In addition, these muscles together extend the cervical spine.

Sternocleidomastoid muscle - consists of two heads, which begin at the mastoid cane and the lateral section of the upper nuchal line, and end at the sternoclavicular joint. The muscle allows you to tilt your head back and tilt it to the side. In addition, this muscle is actively involved in breathing.

Neck Exercises

Shrugs - This is a very famous exercise that is most often performed by bodybuilders to train the neck. Shrags are performed by lifting shoulder girdle and clavicle up due to contraction of the trapezius muscle. You can read in detail about the technique of performing shrags. We recommend that you perform this exercise without fail, even if you are not trying to purposefully pump up your neck. The trapezius muscle is the largest muscle group cervical region, so its hypertrophy is immediately noticeable, as a result of which it is she who needs to be given special attention.

- This is not as popular a bodybuilding exercise as shrugs, but it is very popular in contact sports. From this we can conclude that the exercise is not very effective in building muscle mass, but it is extremely effective in the development of the functional qualities of the neck muscles. Thanks to the wrestling bridge, it is possible to “attach” the head to the body much better, therefore, the risk of injury to the cervical vertebrae is reduced. The wrestling bridge is performed quite simply in the technical sense, it is important for you to stand on the “bridge”, distributing the load between the heels and forehead. Begin the exercise against the wall with your hands on the floor, after which, when you learn to control your body, doing the bridge, you can roll your head a little to develop the strength of the neck muscles.

Flexion and extension - can be performed sitting and lying, and lying, both on the stomach and on the back. When the exercise is performed lying down, they usually use a pancake, and when performing the exercise while sitting, they use a special hat with a cable on which the weight is attached. In general, the exercise is not difficult, but it has a minus, which is that the load created on the neck muscles is not constant, which negatively affects its training.

Training apparatus – The best way pump up the neck, since it eliminates the shortcomings of the previous method, while having all its advantages. Moreover, the simulator allows you to perform bending, both forward and backward, and to the sides, so you can use it to pump all the muscles of the neck. Unfortunately, not everyone has such a simulator. gym, so you may need a partner. The essence is very simple, instead of the pads of the simulator, you rest your head against your partner, who creates the necessary resistance during neck flexion.

With a ball - it is also very effective method to pump up the neck, and also the safest, but it is problematic to progress the load in this exercise. Accordingly, there is no progression - there is no hypertrophy. The exercise is performed slowly, like all exercises for the neck, without jerking and in a large number of repetitions.

Front dumbbell raise - this exercise, in addition to the anterior delta of the shoulder girdle, also catches the sternocleidomastoid muscle, but only in the upper phase of the range of motion, therefore, if you want to pump their neck as well, then you need to take less weight, increase the amplitude, reduce speed and perform the exercise very "cleanly". You can read how to properly perform dumbbell lifts in front of you.

How download correctly neck

Long warm-up - this rule applies not only to warming up the neck, but in this case it must be observed. Proper warm-up starts slowly, gradually increasing the intensity and amplitude of movements, but in this case the final intensity is quite low. The fact is that sharp and fast movements can lead to protrusion and prolapse of the discs of the cervical vertebrae. That is why, if you want to pump up your neck, and not injure it, then warm up before training it for at least 5 minutes.

moderate speed - I want this rule emphasize again, because it should be observed throughout the entire neck workout. Firstly, the exercises should be performed at a slow pace, and secondly, the exercises should be performed in a range of repetitions from 12 to 20 so that you do not have to take a lot of working weight to achieve the desired results. In no case should you reach muscle failure during neck training. All exercises are performed smoothly and in the same speed range throughout the entire range of motion, that is, there should be no accelerations and decelerations.

gradualism - this rule refers to the development of the working weight, in this case, the working weight should be tried to master very slowly. To pump up the neck, one does not need to strive at all costs to increase strength indicators, since such an approach will lead to injury. Yes, without progression of the load there will be no growth, but you can also progress by increasing repetitions, reducing the rest time between sets, you can perform the exercise more slowly. The workflow looks like this: You perform an exercise for 12 repetitions with some weight, gradually bring the number of repetitions to 20, and then increase the weight, starting to perform 12 repetitions again.

swing your neck better all with the forearm, or separately. However, you should not allocate too much time for neck training, 10-15 minutes will be enough. Shrugs can be added to your shoulder or back workout by doing this exercise regularly. If you want to pump up your neck, then you can set aside a separate day for training it, for example, after training your legs. It is important that you do not need to pump your back and shoulders the next day, as this will prevent the muscles from recovering. Remember one who is walking in the right direction will overtake a runner who has gone astray!

Developed and strong muscles on the neck are not only evidence of the strength and endurance of an athlete, but also one of the most important criteria assessment of his discipline and systematic training. If still on preliminary stage planning training, the athlete does not think in detail how to pump up his neck correctly, as a result, he may acquire ugly proportions.

Cervical: anatomy

The organ consists of 18 small muscles responsible for various movements of the oral cavity, circular rotations heads and the like. Here are the main muscles:

Sternocleidomastoid. It is located on the side, and at the time when a person looks forward, it becomes like the Latin letter V.
The second muscle is attached to the hyoid bone, and is located under the chin.
Trapezoidal. This muscle is responsible for the function of turning the head, and in addition, it helps to keep the upper part of the spine in a straight position, pulls the shoulder blades together, raises the shoulders, and so on.

In addition to these main ones, there are many more auxiliary and additional muscle groups.

The value of neck muscle training

A powerful neck is not only aesthetic beauty, but also the health of its owner. The aesthetics of this well-developed part of the body is undeniable, because with a relief chest, arms and shoulders, it is simply obliged not to disturb the harmony.

Women should also work out this muscle group, because open area the neckline is always a lady's trump card. Women's training should not contain movements with excessive weights, because for ladies the elegance of outlines is preferable, and not the size of the muscles.

A trained neck will prevent rapid skin aging, flabbiness and the appearance of a double chin, and in general, improves appearance.

A trained this group is also necessary for a man to maintain health. Developed tissues will prevent the appearance of pain in the upper part of the spine and osteochondrosis. There are a large number of blood vessels and nerve endings in this department, so training will ensure normal intracranial pressure, the absence of migraines and spasms. In addition to the above, a trained upper section is support for the spine, which is never superfluous.

Preparation for the start of classes

In order to pump up the muscles of the neck and not get health problems, you should start and end the training with warming up and stretching. In addition, it is necessary to choose an adequate load, since excessive mass or resistance can cause serious injury to the body.

In order to sufficiently warm up and prepare the muscles before training, you need to carry out several elementary warm-up elements:

rotations and tilts of the head in all directions;

tilting the head diagonally;

stretching back and forth and to the sides with the help of hands.

Note! It will be enough to perform each of the options 10 times to prepare the muscles for increasing loads in the lesson. Stretching and tilting should be performed slowly, feeling the tension in the fibers, and fixing at the maximum peak point for 3-5 seconds.

You need to finish the training with the same stretch as in the video below, since the fibers are prone to shortening. Muscle shortening is an extremely undesirable phenomenon due to dangerous consequences for the body. Short-term shortening after exercise in the absence of stretching becomes long-term and even permanent, which leads to blockages, spasms, hypertension and severe headaches.

Important! If an athlete has pain after going to the gym, this may mean that he did not stretch effectively enough, did not prepare the tissues, or tried to take too much big weight.

Exercises with weights for the development of the neck muscles

Athletes are often engaged in pumping in combination with deltas and trapezes. However, if at the end of the workout you perform several insulating elements (purely on the neck), the effect produced will double.

Lifting the head from the position "lying on the back." This type of exercise is best performed on a flat horizontal surface. The head, upper part of the spine and shoulders should remain on weight. On the center of the forehead, previously covered with a towel, a pancake is placed from the bar, and held in place with both hands. Exhale - the chin slowly reaches for the chest, inhale - return to the starting position. 6-8 repetitions. This element will help those who are interested in how to pump up their neck at home (instead of iron, you can take any load), because all tissues are being worked out. This exercise can be done with dumbbells.

Lifting the head from the position "lying on the stomach." Work on the same principle as in the previous exercise, only you need to lie on your stomach, and with your hands hold the pancake already on the back of your head. Exhale - the head stretches back, and so 6-8 repetitions.
Pull with strap. A special strap will help to quickly pump up the neck, the first side of which is thrown over the head, and the other serves to attach the load. Initial posture - body leaning forward to a right angle. Exhale - the head slowly lowers lower and lower until the weight touches the floor, and after that the athlete returns to initial position. Repeat 6-8 times.

Important! Pumping up your neck with a strap is quite dangerous. Performing this type of exercise is possible only by professional, experienced athletes with previously prepared muscles.

Exercises without additional weights

Exercises for pumping the neck without additional weights are quite simple to perform. With their help, you can pump up your neck at home without the use of additional devices. The main thing is the emphasis on stretching and increased caution, smoothness in every movement. With the right execution, you can develop a neck without expensive trips to the rocking chair. Due to the fact that these elements are performed without weights, they can be repeated 15-20 times. The main condition is an adequate load without exhaustion.

Forward bends with resistance. Place your chin on the base of your palms and pull it towards your chest, trying to overcome the resistance of your hands.
Reverse bends with resistance. The principle of execution is the same, but the hands are clasped at the back of the head, and the head is pulled back.
Hand turns. Hold the chin with your hand, and at the same time turn your head, overcoming resistance.

Rotation with an emphasis on the head. Take emphasis on the head and toes. Perform head movements different parties. Experienced athletes can additionally pick up weights.
"Wrestling bridge" and rotation. Take the position of the "wrestling bridge", and perform translational movements similar to the previous ones. If the athlete is experienced, he can afford to perform with additional weights in the form of a pancake on the chest.

It is important to know! This element of training can negatively affect the condition of the cervical vertebrae, so it is only suitable for advanced athletes or wrestlers.

Head tilts. For implementation, you can not do without the help of a partner. The initial posture is on all fours. The head in the forehead is intercepted with a towel, and its ends are held by a partner. The chin stretches down to the chest, overcoming the resistance.
Head lifts. From the same position, ask your partner to hold your head with both hands. Overcoming his strength, try to raise your head up as much as possible.

Important! Resistance should not cause additional negative sensations.

To pump up the neck on the horizontal bar, you need to perform pull-ups wide grip, gradually alternating forward and reverse grip.

If you do not have the opportunity to pump up your neck in the gym, then the exercises described above are a worthy way out. We hope that the proposed training will help you become the owner of a proportional body and a beautiful, pumped up figure.

Video: How to pump up your neck at home

We all visit the gym with a purpose pump up different muscle groups. We pay a lot of attention to the muscles of the arms, legs, chest and other things. And absolutely forget about the muscles of the neck.

But the neck is almost always visible. So why are neck muscles often bypassed? After all, the result of the lack of an integrated approach to training all muscle groups is a disproportionate body.

Today we will talk about what muscles are meant when it comes to the neck, we will tell you how quickly pump up the muscles of the neck in the gym or at home and offer you a set of exercises for the neck muscles.

Neck muscles - secrets of anatomy

Neck training is often given too little attention, and sometimes completely forgotten. Although these muscles involved in many processes. With their help, we perform turns and tilts of the head, as well as hold the head, perform chewing movements and much more.

The cervical spine also plays an important role. But this area of our body is one of the most vulnerable therefore, neck muscle training should be treated with extreme caution and only after a thorough study of the issue.

One awkward movement - and you, at best, are disabled. Among other things, it is through the cervical region that blood supply and impulses enter the brain. Because many people lead sedentary image life and spend a lot of time at the computer, our vertebrae become weaker and more prone to injury.

Before starting training visit your doctor for a consultation. Some people are allowed only a slight warm-up of the cervical region.

Now let's take a closer look at what muscles we are talking about when we decide to pump up our neck. In general, the neck comprises a large number muscle, who are involved in different processes. But we will talk about the three largest and most visible ones, on which we will have to work in the future.

Sternocleidomastoid muscle. It is located in front and on the side. Both muscles on both sides form the Latin letter V. This muscle takes part in absolutely all movements of the head.
Muscles of the hyoid bone. They are located immediately under the chin. It is their poor condition that leads to the formation of a “second chin”.
Broad trapezius muscle. It is responsible for turning the head and also helps to keep the upper part of the spine upright.

Since the location of the muscles is quite diverse, to work out the neck You will need more than one exercise. And due to the increased risk of injury, it is required A complex approach and thoughtful exercise, but only after consulting a doctor and in the absence of contraindications.

Now let's look at a set of exercises and see how these exercises will help pump up a wide neck. But first, let's introduce you a number of recommendations which will allow you to avoid injuries and quickly achieve results in your workouts.

Exercise Recommendations

Always start any workout with a warm-up. For the cervical region, it will be enough to perform 3-5 circular movements of the head, tilting the head to the sides and forward / backward. This will help warm up the muscles. Perform movements slowly, lingering at the extreme point for a few seconds.
Each exercise from the complex perform 6-8 times with weights or 10-15 times, if you do not use additional weight.
Do not take a lot of weight as a burden. Do not overload the cervical region. Be aware of possible injuries. If you are new to this, do not use weights at all.
This complex better to do every day with little or no weight than to conduct “killer” workouts 2-3 times a week.
As a burden you can use pancakes in the gym or a special head helmet, to which the extra weight is attached. For an easier option, you can use your own hands to create resistance.
Every exercise do it as slowly and with concentration as possible. Sharp jerks are strictly unacceptable here.
And, of course, do not forget about proper nutrition. After all, you probably train all muscle groups, and they need energy and material for construction -. Therefore, your entire diet should be aimed at increasing muscle mass, and meals should be every 2-3 hours.

Physical exercises for the neck - technique and errors during execution

Many are wondering how to pump up the neck at home and whether it can be done at all. Now we will present several exercises that are performed without weights and will be basic for performing exercises with additional weight.

neck flexion

Lie on a bench on your back so that your shoulders, neck and head are in weight. Control the position of the head, do not throw it too low. As you exhale, raise your head, bringing your chin to your chest. Hold for a few seconds at the top.

Return to the starting position while inhaling. As a burden, you can put a pancake on your face or use your own hands to create resistance when lifting your head up. There is also a special head helmet to which the weight is attached.

When using pancake don't forget about hygiene- put a towel between the shell and the face.

Neck extension

The position is similar to the previous one, only on the stomach. As you exhale, raise your head as high as possible, linger at the top point and return to the starting position while inhaling. We use the same weight as in the previous exercise.

Lateral flexion

Lie on the bench with your right side right hand you can hold on to the bench or rest it on the floor. The head is parallel to the floor. As you exhale, raise your head until it touches your shoulder, linger in this position for a few seconds and return to the starting position while inhaling.

Then turn to the other side and do the exercise in the same way. We use the same weights as in the previous two exercises.

All these exercises are can be done sitting, only in this case you will have to additionally control the position of the body.

wrestling bridge

Another very effective exercise for the muscles of the neck is the so-called "wrestling bridge". This exercise is widely used in their training by athletes who are engaged in wrestling. It helps to strengthen the neck muscles. But it is unlikely that it will be possible to increase muscle with its help.

Despite the general simplicity of the execution technique, many beginners make some mistakes that often lead to injuries.

Common Mistakes

Sharp movements during the exercise. All movements must be done slowly.
Using too much weight.

In some gyms, there are even special simulators for working out the muscles of the neck. But the number of such gyms is very small, so not worth it focus on this.

In addition, such an exercise is categorically not recommended for beginners. The chance of getting injured while doing it is very high.

At the end, it is worth adding that the workout it is important to end with stretching target muscles. To do this, it will be enough to do the same exercises that you performed as a warm-up.

To understand in more detail the technique of performing exercises for the neck, we suggest watching the video.

Neck exercises - video

From this video you will learn about a simple and very efficient technique doing exercises for the neck at home, which will help you avoid injury during your workout.

Summing up, it is worth noting once again that the cervical region is very vulnerable spot on our body. That's why worth considering to training with the utmost seriousness and study in detail all the nuances and possible difficulties.

Work slowly, focusing not on taking a huge weight, but on a quality execution technique. Only in this way can you achieve your goal and don't hurt yourself.

Have you already included exercises for the neck muscles in your training program? Are you using weights? Share your plans and results in the comments.

Master of all site and fitness trainer | more >>

Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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Date of: 2014-11-12 Views: 35 598 Grade: 5.0

To be honest, I personally am not a fan of training the neck. Probably because in powerlifting and weightlifting there is little sense from this. But, nevertheless, this part of the body is quite popular among men. After all, a strong neck can help you out in fights. And the look of a person with a "bull" neck is more formidable. Well, be that as it may, neck training requires not only a certain set of exercises, but also great care. Because cervical vertebrae quite mobile. And, no matter what neck exercises you do, all movements should be smooth and without jerks. And according to tradition, we will begin the “debriefing” with anatomy.

A bit of anatomy

As you can see, the largest and most noticeable muscle of the neck is the sternocleidomastoid. She tilts her head forward and to the side. Also, the lateral tilt of the head provides scalene muscles. The tilt of the head back (extension of the neck) is given to us by the belt muscle and the trapezius muscle. By the way, about the trapeze. If you want to pump big neck, we must not forget about them. details on how to do this. Thus, it is clear that for a comprehensive pumping of the neck, 3 movements must be performed:

Neck bend forward (neck flexion)
Bending back (extension of the neck),
Lateral slopes.

Neck exercises

1. Flexion and extension of the neck, lying on the bench

These are the two simplest and most common exercises that do not require any equipment or skills. They are shown in the video below (watch from 2.00).
If you have never rocked your neck before, then I advise you to take a 2.5 kg disk. Trust that this is enough to get you started. Once again I will say that the cervical vertebrae are quite mobile, and the neck muscles are very tender. Therefore, to begin with, you need to take less weight and do all movements smoothly and preferably in full amplitude. That is, bend and unbend the neck as much as possible. These two exercises are best alternated. For beginners, 2 sets (for each exercise) of 10-15 repetitions are enough. By the way, instead of a disc from the bar, you can ask for help from a partner who will put pressure on your head or forehead.

2. Flexion and extension of the neck in a crossover

The essence is the same as the previous exercise and there is no fundamental difference. It's just that instead of a disc or a partner, a weighted cable acts. How to do it is shown in the video below (watch from 4.00)

3. Flexion and extension of the neck, standing or sitting

To do this, you need to make or buy a small device that is worn on the head. The essence of this exercise is the same as the previous two. For the neck muscles, absolutely nothing changes. Only your posture changes. How to do this, look at the video (watch from 2.00). Which of the above three exercises you will do is up to you. Basically it doesn't solve anything. But if it is quite convenient to unbend the neck while sitting, then bending it in such a way is probably uncomfortable. That is, you need to wear this hat on the contrary, so that the burden is behind your back. Personally, I've never seen them do that.

4. Lateral tilts of the neck lying

It is done in the same way as flexion and extension lying, but only lying on its side. Both the disk from the barbell and the strong hand of the partner are suitable as weights. Some even manage to push themselves with their hands or through a towel. The video below shows this exercise (watch from 3.50) If you are a beginner, then do this exercise for 2 sets on each side and 10 to 15 repetitions with a small weight.

5. Neck training on the wrestling bridge

This is perhaps the most powerful exercise for neck muscles. But it is also the hardest and most dangerous. I do not recommend for beginners. This exercise has many different options, both in dynamics and in statics. You can see all of them in the video below. I advise you to start the wrestling bridge only after you have already strengthened your neck more light exercise described above. This will take 2-3 months.

Basic principles for neck training

1. Always do neck exercises at the end of your workout. Then your body is maximally warmed up. This means less risk of injury. 2. Always stretch your neck in a circular motion before exercising on it. 3. All exercises should be done smoothly and without jerks. Remember that the cervical vertebrae are quite easy to displace and pinch a nerve. 4. When training the neck, do not forget about. Trapeze is the foundation for the neck. With large trapezes, the neck looks much larger. If you are going to swing your neck today, then it makes sense to shake the trapeze in front of it. 5. The muscles of the neck are rather weak and unendurable. Therefore, for beginners, 2 sets of 10-15 repetitions will be enough to start. 6. If you want to train your neck from all sides, but you need to do flexion, extension and side slopes neck. Here's what it might look like exemplary workout necks for beginners:

Monday: flexion + extension of the neck lying down 2-3x10-15. Weight 2.5 - 5 kg.
Friday: lateral tilts of the neck lying 2-3x10-15. Weight 2.5 - 5 kg.

7. Do not do more than 2 workouts per week per neck. Even if you succeed

Neck muscles as well as biceps or triceps can be developed - pumped up. To do this, it is not necessary to be a wrestler or go to the gym, it is enough to systematically perform special exercises Houses.

Before performing any exercise it is necessary to knead those muscle groups that will be subjected to stress. The general warming up of the body will also not become superfluous and will contribute to overall physical strengthening.

The neck is the part of the body where injuries are most dangerous and can even lead to hospitalization.

This is fraught with long painful treatment and the need to undergo a course of rehabilitation. The reasons can be different: pinched nerve, displacement of the vertebrae, muscle strain. To avoid such troubles, be sure to do a thorough workout. before physical activity. This requirement is relevant for everyone, beginners and experienced athletes.

Warm up

The neck stretches easily. This is done:

Circular movements clockwise and counterclockwise. You need 2 sets of at least 20 repetitions each.
Tilts of the head to the sides and forward, backward. 1 set in each direction, the number of repetitions - 10 times.
Head movements forward and backward. They should not be harsh but with the achievement of the maximum amplitude - the slope.

This technique will make the neck muscles elastic, stretch them, which significantly reduces the risk of injury.

A set of exercises performed lying down

Exercises for the neck, which will relatively quickly allow you to tone the muscles, are simple from a technical point of view. They fully answer the question: "How to pump up your neck at home?". To fulfill them no special Sports Equipment with weights, only a small mat or similar is required. Work will take place in the early stages with its own weight.

rifts

The simplest, but effective exercise are transitions. To complete them you need:

Lie on the mat with your back, so that the head is on it, raise the pelvis at an angle of approximately 30º and, without the help of the hands, begin longitudinal movements of the head.
At the bottom, the shoulder blades should touch the mat, at the top, it should be reached with the suprafrontal part of the head. Beginners can do a small amplitude.

Professionals touch the surface of the floor, carpet, mat with the tip of the nose at the top point. This exercise develops muscles in the back of the neck.

After that, you can roll over, take a lying support stance, rest your forehead on the mat and start forward and backward rolling movements of your head:

It is necessary to touch the surface of the mat with the nose and the parietal part of the head.
The arms here serve as supports to maintain balance, they are in line with the shoulders, the elbows are apart.

This exercise develops muscles in the back of the neck and engages its external side.

A set of exercises performed while standing

Exercises for the neck are also done in a standing position.

It is necessary to clasp the head with the palm to the level of the earlobe and with tension pull the arm that clasps the head to the side.
After that, the head is moved in the opposite direction with neck tension.
Then the head again returns to its original position by hand - bends over.
After a certain number of repetitions, the hand changes and everything is repeated in the same order.

Here the main attention should be paid to the force applied by the hand to the head. It should be adequate to the degree of preparation of the neck muscles, you do not need to make a movement quickly, abruptly. This is fraught with injuries - pinched nerves.

It is much safer when the bases of the palms are placed under the chin, while the wrists should be in contact with each other. With their help, pressure is applied to the chin, the head is thrown back, and then with effort returns to its original position.

This is another effective, practical and easy option on how to pump up your neck at home. It is necessary to combine sets of exercises performed standing and lying down to ensure uniform development of the cervical muscles.

The frequency of training, the number of approaches and repetitions

To strengthen and pump up the muscles of the neck, it is enough to train it 3 times a week. It is advisable to select training days in such a way that there is a break of at least 24 hours between them. Need to provide rest muscle fibers, otherwise the effect of training will be the opposite.

Overtrained muscles are injuries and lack of visible progress.

Regarding the number of approaches and repetitions, then there is a universal system of 3 sets of 15-20 times. Such a scheme must be applied to each of the above exercises. For a uniform load and development of the neck, it is advisable to do the same number of repetitions in each direction, it concerns training with the help of a hand around the head.

Neck exercises should not be done more than 20 times in one set. It just doesn't make sense. A huge number of repetitions does not bring practical benefit, and muscles will not develop.

If doing the exercises has become easy, you should complicate them. You can pick up your head while lying on your back small dumbbell or plastic bottle with sand. So, progressively increasing the load, you can achieve an impressive result. But you should stick to the golden mean in everything and approach training wisely.

A huge, inflated neck creates the effect of a cobra hood, which looks ugly, but moderately developed it looks great.

To work with weights, you can later buy a special helmet. But this is done after strengthening the neck. It is recommended to work with additional weight no earlier than 6 months after the start of training.

When should the effect be expected?

“How to pump up your neck at home quickly?” is the question that worries most people. It should immediately disappoint everyone who wants to achieve maximum effect, you can't do it quickly. At least six months of systematic, full training so that the effect of them becomes a little noticeable.

Those who want to achieve the effect after 2 weeks should not even start exercising, only in vain the muscles will hurt.