Bending the neck in the block
About this exercise
"Bending the neck in the block" targets the Baya muscle group, suitable for beginners. The main load falls on: Traps. Equipment needed: Machines, Head Harness.
Description
The exercise is aimed at working out the front surface of the neck. The simulator (crossover) is also ideal here, as it provides a smooth and constant load, protecting the cervical vertebrae from sudden jerks.
Instructions
1. Starting position Fix the block in the lower position (or at a level just below the shoulder blades, depending on the design of the simulator and the height of the bench). Put on the harness so that the straps/chain are attached to the back of the head. Sit on a bench with your back to the simulator. Tilt your straight body slightly forward (about 15-20 degrees) and place your hands on your hips for stability. Allow the block to gently pull your head back. Starting point: the head is slightly tilted back, the chin is raised, the muscles of the front of the neck are stretched. 2. Flexion movement (on exhalation): Using the strength of the anterior muscles of the neck, gently tilt your head forward, aiming to press your chin to your chest (or to the jugular fossa). Peak point: Hold in the maximum flexion position for 1 second, contracting your muscles tightly. Return (on inspiration): Slowly and under control, return your head to the starting position (back). Do not allow sudden "tilting".
Muscles worked
Primary
Secondary
