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Video tags
Subtitles
Russian
00:00:04
[applause]00:00:18
Hello everyone My name is Victor Blud and00:00:21
today’s video will be devoted to00:00:23
pumping up the neck at home, as well as00:00:25
for people who are just starting00:00:27
to pump up their neck and people who do not have00:00:30
sufficient basic training to00:00:32
do complex heavy exercises.00:00:34
I always say that any sports00:00:37
activity it starts with a warm-up, and00:00:39
if we are talking about the neck, then this is especially00:00:42
important, I think why. There is no need to explain00:00:44
if you injure your neck. This can have a very00:00:47
fatal effect on you and will affect you00:00:50
in the future; headaches; swelling of the hands; in00:00:53
principle, a short-circuit; restrictions on the amplitude00:00:56
of rotation; and much, much more other00:00:58
cool things therefore, do not neglect the00:01:00
warm-up before you start. Run around,00:01:02
warm up until you sweat lightly, then00:01:05
proceed to the second part of the warm-up,00:01:08
after you have warmed up, you can00:01:09
start warming up your neck. It will be00:01:12
very easy, banal, everyone studied at00:01:14
school and probably remember how to00:01:15
warm up, that is, the usual bends forward00:01:18
backwards are not you need to rotate your necks. I think that00:01:21
this is not very useful, so you00:01:24
simply work in several directions, down,00:01:26
up, left, right, and to the sides, after00:01:29
you have done about00:01:30
10-15 times in each direction, you can00:01:32
quietly add your hands to create a00:01:34
small suction, but again, it’s not fatal.00:01:37
eat by tilting your head00:01:39
down again up using your00:01:42
thumbs rests on your chin00:01:44
throws your head back also00:01:47
work on the sides with force pon00:01:56
[music]00:01:58
Davlikeevskaya exercises When you00:02:00
are warming up you don’t need to spend00:02:03
too much time on this you don’t need to00:02:04
abuse it do it about00:02:07
5-10 times then eating it all together00:02:10
should not take you more than 5 minutes. The main00:02:13
mistake people make when starting to00:02:14
train their neck is overusing00:02:16
the load; they immediately try to do00:02:20
heavy exercises or lift some00:02:22
heavy weight, use a wrestling bridge,00:02:24
hats with weights, and much, much more for00:02:27
many people. this will be unacceptable and00:02:30
fatal, that is, people are all different. Anyone who does not00:02:33
have a sufficient level of physical00:02:35
fitness gets injured very simply and easily,00:02:37
so in order to load00:02:40
your neck, you first need to prepare it.00:02:42
And for this, such a thing00:02:44
as Anokhin’s volitional gymnastics is perfect.00:02:47
Anokhin’s volitional gymnastics is designed for people00:02:50
whose level of physical fitness is below00:02:52
average is close to zero and for many the neck00:02:56
is such a weak segment that it is just00:02:58
equal, so starting better with it, it00:03:02
represents the maximum tension00:03:04
for a certain time of00:03:07
1053 seconds That is, it is better to start with de00:03:11
then gradually increase00:03:13
it looks like this you simply00:03:14
strain your neck muscles as much as possible in a00:03:17
certain direction. But this00:03:19
depends on the fact that you are pumping the00:03:21
back, front or side pillars.00:03:24
It looks like this: now we00:03:26
will swing your neck frontally; you00:03:29
need to take your hands from behind in a lock,00:03:32
squeeze the trapezius forward and very strongly00:03:35
forcefully pull your neck back, as if00:03:38
crushing the tions as much as possible. At the same time,00:03:43
straining when you do this, it00:03:45
should hurt you, you should00:03:47
feel strong tension here, as I00:03:49
already said, it’s worth starting with 10 seconds,00:03:51
gradually increasing the time,00:03:53
approximately 5-10 approaches,00:03:55
depending on your physical00:03:57
states, when performing this gymnastics, you00:03:59
can work in all directions, also downwards,00:04:03
maximally straining the back of the neck to00:04:06
the side, straining the lateral muscles of the neck and to00:04:10
the side, directing the opposite muscles of the neck. In total,00:04:12
you get six directions;00:04:14
also do not forget to keep your hands00:04:16
locked behind your back,00:04:19
strain your trapezius as much as possible and bring the00:04:22
shoulder blades together, we have studied the first option of00:04:25
training the neck with the help of volitional00:04:27
gymnastics and now we can move on to the00:04:29
second00:04:30
training the neck with00:04:35
self-consistency.00:04:49
I prefer to do this while sitting, I don’t know.00:04:52
It’s a matter of habit or Well, it’s more convenient for me,00:04:55
so let’s sit down to perform00:04:57
this exercise, you will need either00:04:59
a towel or something - what is a jacket or hat00:05:03
for? First of all, so00:05:05
that when doing the exercise your00:05:08
hands do not slide on your sweaty face or00:05:11
sweaty palms, in general, so that there is no00:05:12
irritation on your face, it’s better00:05:15
to put something on it. Well, it’s more comfortable, it’s more convenient, you00:05:17
can have a towel, you can have a jacket I will00:05:20
use a hat today because I didn’t00:05:22
take anything else, it’s best to start00:05:25
with the main directions, these are the00:05:27
frontal directions of the VD and back, we will00:05:30
now perform such an option as00:05:32
tilting the head forward using the saps of00:05:34
your hands, it looks like this: you00:05:38
rest your palms on your head,00:05:41
throw your head back and press with force00:05:46
[music ]00:05:47
down you can do the same thing on00:05:50
the back of the neck, done as00:05:52
follows: you take your hands in a00:05:55
lock, tilt your head down And by the way,00:05:58
when doing the exercise in this direction, be00:06:01
as careful and careful as possible00:06:04
because it is the most traumatic00:06:07
and Yes, you heard right, even using00:06:12
self-compassion00:06:16
do it as concentrated and00:06:18
neat as possible And in the same way you can00:06:20
work to the00:06:24
side, what’s good about this exercise is that00:06:27
you can do it anywhere at00:06:30
any time in any room, you will00:06:32
catch sidelong glances if there are people there,00:06:35
but in general you can do it anywhere and00:06:37
everywhere without focusing on any00:06:39
factors in the form of equipment and so on, and00:06:42
you can actually00:06:43
adjust the load indefinitely, the00:06:46
tension itself is unlikely that your arms00:06:50
will be weak; firstly, there are two of your necks, and00:06:52
secondly, your arms will be stronger,00:06:54
and that’s a plus Besides when you apply a00:06:56
load00:07:00
throughout the entire movement, both in one and the00:07:02
other direction, that is, not only00:07:04
can you push your neck with force,00:07:07
you can also push00:07:10
it down with force, that is, your neck can always00:07:12
be tense in any direction.00:07:15
any side performing the00:07:28
self-compassion exercise, we went through two exercises00:07:31
and smoothly move on to the third. And the third00:07:34
is dynamics with a rubber band. As you00:07:37
already understood, we will need a rubber band00:07:40
in my case, it’s a green loop,00:07:43
also some kind of hat or bandage00:07:45
that will cover your forehead and ears and a horizontal bar in00:07:48
my case a barbell because it’s00:07:50
more convenient at home I use a horizontal bar do00:07:56
the following you just put a rubber00:07:58
band or loop on the barbell or on the horizontal bar00:08:03
to get this. This is the00:08:05
design that fits tightly and00:08:08
won’t let you00:08:09
down When it comes to dynamics and the00:08:12
neck the neck loves repetition very much, so00:08:15
perform this exercise in a large00:08:17
number of repetitions from approximately00:08:19
30 to P somewhere in three approaches You00:08:23
can train in four directions00:08:24
Now I’ll show you what it00:08:28
looks like What’s good about working with rubber is that00:08:31
you can adjust the load on it for quite a long time and smoothly00:08:34
your neck and00:08:36
by stretching the tourniquet That is, you00:08:38
move a little further, the load becomes00:08:40
a little more and also this exercise00:08:43
will require you to have a certain skill and it is00:08:45
not a fact that it will work out the first time00:08:47
because it is quite problematic and00:08:48
difficult to adjust your00:08:51
neck and also the position of the tourniquet if you are not used to it It’s00:08:54
quite difficult, but it’s all achievable00:08:55
and quite quickly. With the right approach and00:08:58
effort, you will succeed.00:08:59
A little advice. Where to buy such tourniquets.00:09:02
You can find them on the Internet or in00:09:03
sports stores, but if you00:09:06
don’t find them there, you can buy a tourniquet at a regular00:09:09
pharmacy, they come in different sizes. thicknesses and also different00:09:12
loads, so there shouldn’t be a problem here00:09:14
If you are starting to train your neck With00:09:16
loops like these Use00:09:18
something thinner and elastic if00:09:21
you have an initial level of neck training00:09:23
Thank you all for your attention I hope this00:09:26
issue will somehow help you, it turned out to be00:09:27
for you useful Write in the comments00:09:30
what topics you would like to hear00:09:32
discussed And we will film something interesting for you,00:09:34
follow the link in00:09:37
the description Thank you all00:09:50
[music]Description:
Представитель силачей старой школы Виктор Блуд рассказывает и показывает как прокачать шею в домашних условиях ► https://vk.com/blud1488 ► https://www.facebook.com/unsupportedbrowser ► https://shop-ssh.ru ➊ СТАВЬ ЛАЙК ➋ ПИШИ КОММЕНТАРИЙ ➌ ПОДПИСЫВАЙСЯ НА КАНАЛ ► https://www.youtube.com/channel/UCkrbi2bmw7DQuuC8k4TP-QA?sub_confirmation=1 ◄ СПАСИБО ツ
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