In almost all muscle work outs, the most overlooked area would have to be any exercise for neck muscles. Most people fail to give it much thought, but that can be a mistake for several different reasons, especially if you have a “pencilneck”, which is the neck size as big as a pencil. Let’s take a look at how to build neck muscles and why it’s so important.
Take a moment to think about how important your neck practically is in any sport or activity. It doesn’t matter what sport it is, having a strong neck is important. It helps in preventing serious injuries to your neck. It can also help in preventing injuries to your spinal cord as well.
In any muscle work outs, a big strong neck just looks impressive. I mean, think about it for a minute, how often have you seen the guy with a huge chest, big arms, and a pencil shaped neck? It looks silly.
Now, what comes to your mind when you see a guy with big bulging neck? Well, if you’re like most people it makes you think of someone as powerful and strong. And what comes to your mind when you see a guy with a neck the size of a stack of dimes? Yeah, weak and pathetic, right?
Since the neck acts to stabilize the head and is strongly stimulated during many multi-joint (compound) exercises, it becomes highly susceptible to fatigue. A fatigued neck is predisposed to injury when performing intense neck developing exercises and during sports participation. Therefore, it’s wise to train the neck independently to allow for greater concentration and stricter form.
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.
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.
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, be careful!
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Hayden - 25 years old - 165 lbs to 251 lbs