Anyone involved in sports, pay enough attention to the feet, the hands, the press and so on, sequentially working through each muscle group.Catching up on fitness, do not forget about the neck, because her muscles also need to develop and exercise.It is necessary to do special exercises for the neck muscles to harmonious look and feel great.It can give the age of the neck, which is particularly frustrating the fair half of mankind.If you do not take care of her and did not train, it becomes flabby and nothing but disappointment will not bring its owner.
Many exercises for the neck and the cervical vertebrae are focused on stretching, due to this neck becomes flexible.Similar exercises for the muscles of the neck helps relieve tension and stiffness, especially useful to do so office workers, leading a passive lifestyle and people who spend a lot of time for the PC.To avoid injury, all the exercises to be performed calmly and carefully, without jerks and effort.
both women and men will approach the following exercises for the muscles of the neck (remember that in the initial position of the head should always be kept straight) - first workout.The warm-up exercises are performed 4 times.
- head tilted to the left, the lower jaw is also in this case tends to the left, returning to the starting position.Does the same, but now the right.
- head leans forward - to the starting position - back.
- Rotating head tilt forward - right shoulder;- Tilt back - to the left shoulder.We returned to the starting position and do the same thing, but on the left side.
So you've warmed up, now is the time to apply the exercises to strengthen the muscles of the neck.
- Lie on your stomach, and it will be our starting position.Completely relax.Hands have so - along the body, palms pointing up.The chin should be level with the torso.Slowly turn your head to the right, trying to touch the floor with his left ear, back to its original position.Then turns in a similar way to the left, just trying to get the floor right ear.Repeat 10 times, over time, increase the load.
- Starting position - sitting.Bending the neck as much as possible to attract the breast chin and gently tilted back his head, trying to look as far as possible.Cranking expiratory, inspiratory - unbent.All done very smoothly, up to 10 times.
- Fingers squeeze into fists and pull them in front at the neck, combining both fists.We are trying to rely on the chin and pushed hard on their hands, which have a strong resistance by tilting the head forward.Do this exercise for ten seconds three times.Over time, increase the number of repetitions to fifteen times.
- starting position sitting.Doing vigorous turning of the head to the side.Start slowly, gradually accelerating.Only 25 turns.This exercise helps to combat stagnation in the vertebrae.
- in the horizontal plane if klyuem grain, as a bird.We carry out very slowly and carefully, otherwise there is a risk of pinching cervical nerves.
- sit and looms in the air all the numbers from 1 to 9. These exercises for the muscles of the neck stretches it perfectly, making the ligaments are much more elastic and flexible neck.
developing neck, it is necessary to carry out and exercise for the muscles of the shoulder girdle.Stand up straight, feet put on the width of the shoulders, bending the knees slightly.At the level of the chest to reduce a hand, closing his forearm.Raises and lowers his hands clasped in front of him 10 times.Picking up the last time, has been delayed at the highest point for 8 seconds.Total 2 approach.Next spreads his arms to the sides, bending at the elbows.We raise and lower the shoulders.Can be diverted back to the side arm and back into the starting position.Also, 10 repetitions in 2 sets.Over time, increase the number of approaches to three.
In a month you will notice the results of the exercise.Train and strengthen the neck helps eliminate headaches, there are many vessels and nerve endings, so regular exercise routine cervical region eliminate the salt deposits, stiffness and stagnation in the tissues.
