Metronome

To use this exercise you need a special device -

headdress with weights. Is quite real manufacture something similar and at home. You need several dense fabric, rubberized tapes that securely fasten and fix the suspended load... It’s absolutely ideal - if the weight can be easily changed by adjusting the load level. For example, when discs from collapsible dumbbells are used for weights.

The essence of the exercise is with effort realize climbs, tilts And rotation heads in different directions.

For example, to work out frontal surface neck muscles, you need to lie with your back on a slightly inclined or horizontal bench so that the weight attached to the helmet is behind and hanging freely. Slowly, without jerking, lower your head as far as possible, and then, overcoming resistance, slowly lift it. Without stopping, complete 25-30 repetitions.

For elaboration back surface neck muscles: you need to lie with your chest on a slightly inclined or horizontal bench. The weight attached to the helmet should be located at the front. We perform concentrated head tilts: lowering and lifting. Also, instead of a suspension, rubber shock absorbers are used.

For pumping lateral neck muscles: we act in a similar way according to the already well-known established scheme: we lie down on a horizontal bench, only now on our side. We fix the load on the helmet - on the side. We tilt our heads towards our shoulders. We use the full range of motion whenever possible.

Remember: untrained athletes have weak neck muscles and can easily be injured. Take your time. Be careful and attentive!

Also, from an informational point of view, I would like to draw your attention to the fact that this exercise, along with the wrestling bridge and bending with resistance, is included in the mandatory training of adherents of contact sports, representatives of all kinds of martial arts and hand-to-hand combat. All drummers and, mainly, wrestlers practice intensive training of the neck muscles, but naturally their training is not aimed at the volume of muscle mass, but at increasing strength and endurance.

v/ylZl4ztkLvg