首のトレーニング

[](https://assets.skool.com/f/903298cd8ad04c1a92a3ef563273d6a1/6a8fca5cf67646f0a3c0edad2aee73d22c87554956474a3cb0c12c78b320a49f) ### **The Importance of Neck: Attractiveness and Functionality.** A thick and well-developed neck is one of the key markers of masculinity and is a highly dimorphic trait. It makes a profound impact on your appearance, as shown in the two pictures above. It makes the jawline and chin appear sharper and is a subconscious indicator of health and strength to women. Not only does training neck have appearance benefits, but it also has many functional benefits that foster proper facial development. The muscles that we strengthen when training the neck (including the sternocleidomastoid and deep cervical flexors) play a crucial role in maintaining proper head positioning. As discussed regarding chin tucks, forward head posture is one of the key causes of worsened facial development and the root cause of this FHP is an underdeveloped set of neck muscles. ### **How to Train Neck** 1. Warm up your neck muscles - Slowly rotate your neck 360 degrees. Repeat until, neck feels more mobile and flexible - Stretch your neck muscles by tilting your head gently until you feel a stretch, hold for 15 seconds and release, do on both sides. [](https://assets.skool.com/f/903298cd8ad04c1a92a3ef563273d6a1/7a1e591f2de941fe923c1fb45637babf09d982ad7e8d4c0cb4bc43fdbd99f47b) - Lie down as presented above and stretch the sternocleidomastoid muscles. 1. **Step 1: Training the Sternocleidomastoid Muscles (frontal neck muscles)** - From this stretching position, slowly raise your head so that you can look at your feet, once at full concentric contraction. Hold this position and squeeze for 3 seconds. - On the eccentric part of the motion. Slowly lower your head until it is in the initial stretching position. - Repeat this process until near muscle failure is reached (point at which you can do no more repetitions), this should take around 15 to 30 reps. Repeat for 3 sets. - The goal is to reach a high rep range. Low repetition training for the neck is not advised as that would involve larger amounts of weight, which, when applied to the neck, leads to increased injury risk. Keep the resistance under control, and make up for this hypertrophically by increasing the reps to 15-30. If this is a struggle to begin with, you can assist yourself with your hand. : Once 30+ repetitions are consistently being reached, increase the weight by adding a weighted plate by holding it gently on your forehead. If you cannot do more than 15 repetitions with added weight, remove the weight until neck is strong enough to use the 1. **Step 2: Training the Rectus Capitis Anterior and Rectus Capitis Lateralis (Lateral Neck Muscles)** [](https://assets.skool.com/f/903298cd8ad04c1a92a3ef563273d6a1/c4b94b0a997c43eda2118798bb777a13a8ba9b879cbf4cbf92172c5175dd1e31) - Above represents how to lie on the bench in order to train the rectus capitis anterior and rectus capitis lateralis muscles. - Just as with the sternocleidomastoid muscles, begin in the stretching position and tilt your neck upwards until full concentric contraction is attained, followed by 3 seconds of holding at the top, followed by a slow 5 second eccentric motion back to the stretching position. - Do 3 sets of 15 - 30 reps. Increasing the weight once 30 reps are completed without enough resistance - Increase the weight by using a plate as represented in the photo above. - **Step 3: Training the Splenius Sapitis and Splenius Cervicis (Rear Neck Muscles)** [](https://assets.skool.com/f/903298cd8ad04c1a92a3ef563273d6a1/9cafc7e139314368815d6fe2fd07200731c620be90bf4b079a49c0d6b0d98552) - Above represents the position in order to train the splenius capitis and splenius cervicis muscles - Rotate neck backwards until full concentric contraction is reached. Hold this position for 3 seconds and slowly tilt head back down to the starting position - Same procedure as the precious two neck exercises, 3 sets of 15 - 30 reps. Increase the weight using a plate. [https://youtu.be/UupGmQPf5SE](https://youtu.be/UupGmQPf5SE) [](https://assets.skool.com/f/903298cd8ad04c1a92a3ef563273d6a1/6a8fca5cf67646f0a3c0edad2aee73d22c87554956474a3cb0c12c78b320a49f)