Achieving the harmonious development of the muscles of the body requires exerting loads on all muscle groups. Athletes have particular problems with pumping muscles and fascia of the neck. Most visitors to gyms simply forget about the exercises that allow you to use the specified area. Let’s talk about how to build a real bull’s neck. An effective training program will be discussed later in the article.
Why rock your neck?
In the presented area there are muscles that are responsible for holding and turning the head in separate planes. Local tissues play a protective role for the upper spine. These structures are involved in performing movements while swallowing food. A network of blood vessels that supply the brain with oxygen and nutrients passes through the tissues of the cervical spine. The development of the muscles of the marked zone contributes to a better conduction of nerve impulses.
A muscular neck avoids the feeling of discomfort to people who are forced to do sedentary work in an office chair daily. Pumping the area eliminates the feeling of tightness, reduces the likelihood of headaches. The regular provision of moderate loads on the local muscles serves as a good prevention of osteochondrosis.
A pumped male neck looks organically against the background of large, embossed shoulders. If you do not pay attention to muscle training in the marked area, it is difficult to achieve a truly formidable, impressive look. After all, a frail neck cannot be hidden under clothes.
Muscle atlas
The neck is formed by about two dozen muscles, which provide the inclination and circular rotation of the head, are responsible for the movement of the jaw. One of the largest here is the sternocleidomastoid muscle. The presented fabrics externally resemble the outlines of the Latin letter “V” on the lateral surface of the neck. The processes of this muscle are connected to the occipital and temporal bone. It is these tissues that need enhanced pumping to create the impression of a bovine neck.
Loads should also be exerted on the trapezius muscle, which is involved in head turns. Local tissues are involved in supporting the upper spine, mixing the shoulder blades. The trapezius muscles are located on the back of the neck. In addition to the noted large muscles, there is a whole network of small groups of tissues that are difficult to pump.
Warm up
Before you begin training the cervical muscles, it is important to warm up the local tissue with high quality. Preparing the muscles to absorb loads can significantly reduce the likelihood of accidental injury. Use the following exercises as a warm-up:
- Sit on a chair with your back straight. Slowly bow your head forward. Lightly touch the chin of the chest and smoothly move to the starting position. Slowly tilt your head back, applying gentle pressure with your palms to your chin. When moving in the opposite direction, try to overcome the resistance that the hands have.
- Take upright. Tilt your head gently to the right and then to the left. Strive to perform movements with such an amplitude that the ear touches the shoulder slightly. Here you can also create resistance with the palms of your hands to bring the muscles to increased tone.
- Sitting on a chair, look in front of you. Avoiding sudden movements, describe the head in a circle clockwise. Then do the same movement in the opposite direction. Do a series of repetitions of the exercise.
- Squeeze your hands into fists and lay on the chin. Bend your head forward by applying pressure to your hands for a few seconds. Feel the tension of the cervical muscles. Then relax for a moment and repeat the exercise.
Performing such gymnastics will not only prepare the neck for training on the relief. It is useful for men to do warm-ups if pain is felt in the area presented after hard physical work. Doctors advise resorting to these simple exercises during rehabilitation after infringement of nerve endings, protrusions of the intervertebral discs.
Exercises using the cervical trainer
In order to pump the cervical muscles, it is convenient to use a special device that looks like a cap made of belts. A kind of harness is easily adjusted to the size of the head. In the lower part of the simulator there are straps with a carbine, where additional weight is suspended. Models made of durable genuine leather are able to withstand loads of several hundred kilograms.
Classes using a belt cap should be taken as the basis for a home workout program for men. The accessory is put on the head. Take a sitting position, slightly tilting the straightened back in the frontal direction. On the straps of the device, weights are suspended. Hands bend at the elbows. Palms rest on the knees. Slowly tilt their head forward, trying to touch the chin of the chest. Next, a smooth movement in the opposite direction is performed, forming a straight line between the neck and spine. The lesson is an excellent relief training for men.
Head tilts with weights
Inflating the bull’s neck will allow regular execution of the next exercise. Lean back on a bench so that your head is on weight. Place a moderately heavy pancake on the forehead from the bar. Lay a towel under the bottom in advance, which will help prevent the sensation of discomfort. Support the load on the sides with your palms.
Slowly tilt your head down. Smoothly move to the starting position, overcoming the burden of burdening due to the tension of the cervical muscles. Then lie on your bench with your stomach. Position the weight on the back of the head and repeat the exercise by moving your head in the opposite direction.
Shrugs with a barbell
Another effective exercise for pumping the "bull" neck are shrugs with a barbell. Occupation allows you to properly load the trapezius muscles. Take an upright body position. Place your feet at shoulder height. Lean forward, grabbing the bar of a moderately heavy barbell with your palms. Straighten your back, and then with a powerful effort of the shoulders pull the weight up. Pause at the end point for a moment. Gently lower your shoulders to the lower position. Do a dozen repetitions. Take a break for a minute and return to the exercise.
Side head rises
Take a seat on the bench with the right side of the case. Hang your head over the edge of the plane. In the ear area, place a pancake from the bar, holding the weight by hand. To prevent discomfort during the exercise, place a towel under the load. Slowly tilt your head to the lowest point. Due to the effort of the neck, reverse the movement. After doing about a dozen repetitions, roll over to the other side of the case. Return to training, exerting loads on the opposite surface of the neck.
Exercise "Wrestling bridge"
In order to complicate the training for pumping the neck muscles, perform the following exercise. Lay the gymnastic mat, soft blanket or mat on the floor. Rest on the surface with feet, palms and forehead set apart. Then remove the hands that grab the back of the thighs. As a result, a stand resembling a pyramid should be formed. Hold your body weight by resting on your forehead and toes.
Perform slow rolls from the forehead to the occipital region of the head. During movements, try to maximize strain on the cervical muscles. If at first it’s difficult to withstand loads, make additional support on your hands.
Finally
To pump up the bull’s neck, follow the above training program several times a week. Do the exercises at the end of the lesson for the remaining muscle groups. The solution will avoid injuries due to high-quality preliminary heating of the body. Avoid jerking while performing movements. Otherwise, the risk of pinched nerve endings and cervical vertebrae increases.