Every person who is fond of bodybuilding should know how to pump up his neck at home, since without working on this muscle group it is impossible to achieve any significant success in this sport. At the same time, it is worth remembering that the upper spine is an extremely vulnerable place in the human body, so if you make a mistake during training, you can get a very serious injury leading to disability.
Types of muscles that are recommended to be affected during training
To pump up a man's neck at home, you need to know well which muscle groups you need to train. The human neck does not have pronounced muscle formations, so you have to resort to complex exercises so that the load is distributed evenly over different muscle groups. A properly constructed training process allows you to achieve a neck volume of 40 cm.
In addition to knowing how to pump up your neck at home, you need to know why, in principle, this is being done. Neck muscles provide reliable protection against mechanical damage to the cervical spine and skull during training and sports, for example, during boxing or wrestling. If we take bodybuilding, then an undeveloped neck sharply reduces the athlete's indicator in appearance, therefore, in this sport, it is imperative to work with the cervical muscle groups.
The cervical muscles include:
The sternocleidomastoid muscle, located in the anterior region of the neck. It looks like a V in front.
Trapezius broad muscle, which protects the upper region of the spine, and also provides rotation of the head.
Muscles that move the hyoid bone.
In total, the group of the cervicothoracic muscles includes approximately 15 muscles, 10 of which are cervical, and 5 are the so-called alien muscles that pass through the upper half of the human body. In addition, the muscles of the neck are divided into lateral and medial.
Muscular structures of the middle type are longitudinally located, they are responsible for the work of the larynx and jaw. It is impossible to pump them up, and you don’t need to do this, since there is no aesthetic or practical sense in this. But the lateral muscle groups can be perfectly pumped up. They are obliquely located and are responsible for neck slopes, as well as its volume. In this regard, they usually train.
To know how to pump up your neck quickly at home, you need to study training systems that allow you to develop the muscles of the trapezoid and stoves. They are located on the body near the neck, and therefore their development improves the overall visual perception of this zone. Pumping up the neck, do not forget about the overall development of the body.
At the same time, it is always worth remembering that training the neck muscles is very traumatic.
To know how to pump up your neck at home without damaging it, it makes sense to watch a video with the methodology for conducting such exercises, you can invite an assistant who will train you when you work with the same weight.
The main methods for the development of muscle formations of the neck
If you have been bodybuilding relatively recently and do not know how to pump up your neck at home, you should study the video of these workouts. Most of them involve the implementation of strength exercises for resistance. It can be created both by a simulator and by the strength of one's hands, or with the help of a partner.
Cervical muscle formations are pumped up in the following ways:
bending the head down, returning it to its original state;
performing various tilts of the head in all directions, as well as circular movements from left to right, and vice versa.
Most of the benefits on how to pump up your neck at home involve doing exercises according to the following scheme:
Take a comfortable position and fix the body vertically. In this case, it must be remembered that the reference point will be the frontal plane, on which pressure is applied to create resistance. In addition, for this you will have to put parallel crossed palms on it.
The next step is to apply pressure to the forehead with the palms to create tension in the muscles of the neck. In this case, it will be necessary to gently lower the head down, and progressively increase the effect produced with the palm of your hand.
After the first 2 stages have been completed, it will be possible to move on to performing head tilts to the sides, while you will have to create resistance with your hands. To do this, the palm is applied to the head in the region of the ear and temple, exposing the elbow so that it forms an angle of 90 °. It is necessary to tilt the head, periodically changing hands.
After you pump the muscle fibers, you can begin to perform circular movements of the neck around its axis. In this case, you will need to put pressure on the chin in the process of moving the neck.
In the event that you do not know how to pump up your neck at home, be sure to control the number of approaches when performing the above exercises so that their number does not exceed 30. In addition, you can involve an experienced assistant who knows wellwhat to do in order to pump up the neck correctly at home.
In this case, your partner will exert pressure on the head, and you will mainly lie on the training bench with your head down, which will allow you to focus on performing these exercises.
Pumping the neck in a wrestling way
Experienced athletes who know how to pump up their neck at home are advised to use 2 more methods in addition to the main one: wrestling and weight work. The wrestling way of developing neck muscles is to use your own body weight to train.
To know how to build neck muscles at home in a wrestling way, you need to train according to the following scheme:
Prepare a blanket, mat, or bedding that can be placed under your head.
Take a starting position in order to perform a wrestling bridge. As a result, you should have 2 points of support: the head and feet, while the body should be bent so that it does not touch the floor.
Having fixed the body, perform movements back and forth and around the axis, that is, spin on your head. In the event that you feel some discomfort during such a movement, reduce the load by taking it on your arms and legs. This will help you avoid the risk of injury.
The duration of the wrestling bridge should not exceed 30 approaches. If you need to increase the load - go to work with weights. To do this, you will need to purchase a special helmet, to which the weights are attached with a carabiner and a special chain, which are mentioned in the design. In addition, you can learn from an experienced friend who knows how to pump up your neck at home how to make such a helmet yourself.
Having prepared the helmet, you can begin to perform special exercises.
Put the helmet on head, and attach weights to it on the chain. After that, you can take the starting position for starting classes.
Bend at the waist while keeping your back straight. It is necessary to do this so that an angle of 45 ° is formed. At the same time, to make it comfortable for you to be in this position, rest your hands on your hips, and bend your legs slightly at the knees.
After all the preparatory activities are completed, you can begin to rhythmically lower and raise your head. When a pleasant burning sensation appears in the neck area, the exercises will need to be stopped, the optimal number of trips is 30.
How to pump up the muscle structures of the neck with dumbbells?
Many bodybuilders ask how to pump up their neck at home with dumbbells. Dumbbells can provide some assistance in developing the neck muscles for several reasons. Firstly, with their help, you can perform the exercises described above, using a dumbbell attached to the helmet as a weighting agent. Secondly, by developing the trapezius muscle, and other chest muscles with their help, you make the neck visually more massive.
So, experienced athletes advise using shrags with dumbbells in the process of training in order to pump up the trapezius muscles, as well as the neck. These exercises have long been considered classic, but many athletes unfairly forget about them. At the same time, shrugs are very effective and can successfully replace training sessions on simulators.
If you briefly describe these exercises, they are very similar to the shrug performed with dumbbells. Such movements allow you to develop not only the trapezoid, but also the cervical muscles, as well as all the muscles of the upper dorsal part. It is also worth noting that, if necessary, you can replace the dumbbells when performing this exercise with a barbell. At the same time, the bar allows the athlete to work with a large amplitude, which allows you to better pump all the muscles.
This allows you to train your back and neck in a complex without the use of simulators. In addition, dumbbells allow you to more accurately dose the load than a barbell.
If we talk directly about the technique of performing exercises for the trapezoid, then it consists in the following:
You need to take dumbbells in your hands and stand up straight, while looking forward, your knees need to be slightly bent, and your legs should not be too wide apart. The arms should be straightened