In contact with
Classmates
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 at home.
Safety first
Before performing any physical 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 are 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 required 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 most effective exercise is rolling. 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. It is necessary to provide rest to the 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. You should immediately disappoint everyone who wants to achieve the maximum effect, it will not work quickly. You need at least six months of systematic, full-fledged training in order for the effect of them to become 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.