Few athletes pay attention to neck training, but in vain. A powerful neck prevents the development of spinal diseases. Learn how to build a neck like Mike Tyson. Most athletes today do not exercise their neck muscles. There was a time when this was very important. It is difficult to imagine athletes of the past without a mighty neck. Today everything has changed, but a strong neck will not only improve the appearance, but also prevent the development of diseases of the spine in this area.
The structure of the cervical spine
The cervical vertebrae do not have such a strong body as, for example, the elements of the lower back. In this part of the spinal column, there is a fairly large amount of the spinal cord, which reduces the thickness of the walls.
The transverse processes of the vertebrae of the neck were formed when they grow together with the rudimentary cervical ribs and they can also be called transverse costal. The holes in the cervical vertebrae form a canal that protects the vertebral artery located in it. Due to this structure, with a sedentary lifestyle, various diseases are possible that can lead to dizziness, vomiting, and in some cases, hearing loss.
The vertebra on top is called the ring-shaped atlas. The atlas connects to the occipital bone and the second vertebra of the neck, called the epistrophy. An atlas with a skull revolves around him.
The anterior neck muscles include the sternocleidomastoid and subcutaneous muscles. The second muscle is the largest and occupies the space from the chest to the parotid fascia and the corners of the mouth.
Other neck muscles are located near the spinal column. These are the anterior, middle, posterior scalene, long neck and long head muscles. The posterior part of the neck musculature is represented by two muscles - the transverse spinous and the belt muscles. It should be said that most of these muscles are involved in the work when performing various exercises.
Neck training method for strength and endurance
The main goal of neck muscle training is to increase their strength and endurance. These are very important indicators, for example, for representatives of wrestling and boxing. Before each lesson, you need to warm up qualitatively. All cervical muscles should be involved in the work in order to prepare them for the upcoming stress. Do exercises with high repetitions. For warm-up, their number should be about 40, and during a cool-down - 25. Exercises for warm-up:
- Rotation of the head to the sides;
- Head tilts to the sides and back and forth;
- Place your palms on your forehead and tilt your head back and forth;
- Place your palms on your forehead and tilt left and right.
1 exercise
At the moment of rolling to the back of the head, the muscles of the back of the neck are stretched as much as possible. For this reason, it is necessary to control the position of the spinal column, avoiding its bends and distortions. To reduce the risk of injury, reduce your range of motion. Also use a wide stance to keep the position as stable as possible.
The weight should be chosen so that you can do 3 or 4 sets of 6-8 reps. If you use fewer repetitions, then the damage claim will increase. Also, make sure that you do not use inertia during the exercise.
2 exercise
This movement is designed to train the anterior neck muscles. In addition, the muscles of the abdomen and legs are also involved in the work. Do 3 or 4 sets of 6-8 reps.
3 exercise
The trapeze and the back of the deltas are also involved in the exercise. The body is quite uncomfortable and for this reason large weights should not be used. It is also desirable to reduce the amplitude.
4 exercise
This movement can be safely performed with full amplitude, and the muscles of the anterior cervical spine will participate in the work. Thanks to the support on the chin, you can also work out the jaw muscles with high quality.
Learn how to build your neck muscles at home in this video:
