Strong and developed neck muscles are not only a measure of an athlete’s strength and endurance, but also an important criterion for evaluating his discipline and systematic approach to training. If an athlete does not think about how to swing his neck correctly at the planning stage, he may end up with ugly proportions, not to mention the fact that nothing can be achieved in professional sport without developed neck muscles.
The developed and powerful neck visually makes the upper body bigger, reduces the risk of injury and improves the performance of other strength exercises.
Anatomy and neck muscle functions
The neck consists of many muscles forming three large groups – deep, middle and superficial. Obviously, these muscles participate in the turns and tilts of the head and also keep ee straight. They are also involved in swallowing, breathing and pronouncing sounds. For example, the Neck Ladder Muscle lifts ribs on inhalation, and the Double Abdomen Muscle is involved in chewing food and swallowing.
The importance of neck muscle training
Strong male neck is the beauty and health of the owner. The aesthetic function of pumped neck muscles is indisputable, because with a developed chest, wide shoulders and embossed arms they should look trained. If high performance athletes are asked why they need to pump their necks, all they have to do is look at the photos of the titled Bodybuilders. They will be a great confirmation of the need to include exercises for neck muscles in the training process.
Women should also pay attention to this muscle group, because the open neckline zone is their prerogative. Of course, women’s training should not include exercises with heavy weights, because in this case, the important thing is the grace of the shape, not the size of the muscles. If athletes are wondering whether it is necessary to swing the neck of girls, it is worth remembering that this area begins to age first. Trained neck muscles will avoid sagging skin and a second chin, which means they will generally improve their appearance. By paying attention to this zone, girls not only improve their neckline zone, but also extend their youthfulness.
A powerful neck is also very important for an athlete’s health. Developed muscles prevent osteochondrosis and neck pain. Since there are many blood vessels and nerve endings, a healthy neck is the key to normal intracranial pressure, absence of spasms and migraines. It’s also an extra support for the spine, which is not superfluous for anyone.
Preparing for training
To pump up your neck muscles and not get any health problems, you need to start and finish your workout with stretching and warming up. In addition, an adequate choice of load is important, as excessive weight or resistance can cause serious injury.
To warm up and prepare the muscles before training, it is enough to do a few simple exercises:
- Tilts and rotations of the head;
- Diagonal tilts of the head;
- Stretching to the sides, back and forth with the hands.
It is enough to perform each exercise 10 times to prepare for further training. Tilt and stretch should be done slowly, feeling the muscle tension and staying at the peak point for a few seconds.
Neck training should also be done with stretching muscles, as they tend to shorten. Shortening neck muscles is extremely undesirable because of its severe health effects. Shortly after training, when there is no stretching, it becomes permanent and leads to spasms, blockages, severe headaches and hypertension. If an athlete’s neck hurts after training, it means he has not stretched effectively enough, has not prepared muscles or has taken too much weight.
Exercises for neck muscles without burdens
Exercises without any burdens are easy enough to perform and do not require additional equipment. The main thing here is good stretching and caution, smooth movements. If you follow all the rules, you can effectively shake the neck at home. Since these exercises are performed without weight, they can be done on 15-20 repetitions. The main thing is that the load must be adequate, without overvoltage.
Tilting forward with resistance
Place your chin at the base of your palms and pull it towards your chest, overcoming the resistance of your hands.
Tilt back with resistance
The principle is the same, only the hands are interlocked at the back of the head and the head is pulled back.
Pivots with resistance
The chin is held in place by the hand, while the head is rotated to overcome the resistance.
Rotating with a focus on the head
Take emphasis on your head, your legs on your socks. Perform smooth rotational movements with your head in different directions. Advanced athletes can take on additional burdens.
Rotating in the “wrestling bridge.”
Take the position “wrestling bridge” and perform rotational movements similar to the previous exercise. Experienced athletes with strong neck can put additional weight on the chest.
Important: This exercise can have a bad effect on cervical vertebrae. It is recommended only for advanced athletes, or for wrestlers.
For the next two exercises, you will need the help of a partner.
Starting position is standing on all fours. Head in the area of the forehead intercepted by a towel, the ends of which is holding a partner. Overcoming the resistance, you have to pull the chin down to the chest.
Stand on all fours and ask your partner to hold your head with two hands. Overcoming the strength of the assistant’s hands, raise your head up. The resistance should not be too strong.
The described exercises are a worthy solution for those who are looking for a way to pump the neck at home. After 6-8 weeks you will see good training results – the neck muscles will strengthen and look much better.
Burdensome exercises for the neck muscles
Athletes rarely shake the neck muscles separately, usually working together with trapezes and deltas. If you add a few targeted exercises on the neck muscles at the end of such training, the effect will be much more pronounced.
Lifting your head on your back
This exercise is performed on a flat bench. Shoulders, neck and head must remain overhanging. Ha forehead, previously covered with a towel, is placed pancake and held with two hands. Ha exhalation of the chin starts slowly pulling towards the chest. 6-8 repetitions is enough.
The exercise allows you to work well all the muscles of the neck, including the long head muscle.
Lifting your head on your stomach
Same principle as in the previous exercise, just lie on your stomach. Hands hold the pancake on the back of the head. Ha exhale head stretches back. And so 6-8 repetitions.
For this exercise you need a special harness for neck training, one side of which is put on the head and the other serves as a load securing. It should be performed only by advanced athletes with a sufficiently strong neck.
The starting position is standing, leaning a little forward, or sitting. For convenience, your hands can rest on your legs. The head is slowly tilted and then returned to the starting position. Thanks to this exercise, the long neck muscle is worked out well. It is done 6-8 times.
Precautions and contraindications
Exercises to strengthen neck muscles are among the most traumatic, so they must be careful, smooth and thoughtful. Beginners should get the support of an experienced trainer, who will sharpen the technique and provide backup.
He should do exercises on the neck, especially with burdens, people with neck osteochondrosis in the acute phase; with hypertension and tachycardia; with any infectious diseases.
Many athletes, wishing for quick results, wonder whether it is possible to pump the neck every day. Experienced athletes believe that 5-6 short training sessions per week, medium intensity, have a much better effect on neck muscles than 2-3 heavy muscles.
In the event of severe pain, restricted neck movement or a sudden jump in blood pressure, you should stop training immediately and see a doctor.