Neck resistance in the affirmation: build resilience against rubies

Your neck is often your unknown hero in martial arts based on struggle such as Brazilian Jiu-Jitsu and the struggle by submission. It helps you to perform techniques such as “Bridge and Roll” and is your first line of defense against rubbers. Building a strong neck does not protect you only from choke and crank during the socket; It improves other aspects of your socket game.

Understand the importance of the power of the neck in dealing

We explore because the neck resistance is vital in combat sports based on struggle, as protects you and exercise that help to build an iron neck that can take on anything, from the ties of bare -choke collars.

When dealing with, the neck is under constant stress, so its duration affects how much you perform on the mats. Some of the reasons why the power of the neck is so vital in the arts of rabbans include:

1) improves the defense against rubbers

Let’s resume it before going further: having a strong neck does not make you immune to the choke. However, a strong neck can buy you some precious seconds to escape. The muscles around the neck create resistance, making it more difficult to block the choke.

2) Maintenance of posture

Posture plays an essential role in martial arts based on socket. For example, it is necessary to break the posture of an opponent by pulling towards you in the lower guard position to block the sending such as the choke of the triangle. There is no way to get around this reality.

A strong neck makes it more difficult for opponents to break your posture, protecting yourself from many popular presentations used in the socket arts. A strong neck makes posture and earth attacks from the best positions in sports such as mixed martial arts (MMA).

3) Increases the duration

The struggle takes the toll on your body, in particular the neck. The strengthening of the muscles around your neck protects you from the impact created by Takedown, Scrambles and pedagles.

Keep the muscles of the neck

Your neck is not made up of a single muscle; It is a complex system composed of:

• Sternocleidomastoids: These muscles run along the sides of the neck, allowing rotation and flexion.
• Trapeze: This huge muscle covers the back of the neck, stabilizing the neck as you shake.
• Deep cervical flexors: These smaller muscles in front of the movements of the neck control of the neck and the support posture.

You have to target all three muscles to build an iron neck on which it is difficult to block the boots.

Some exercises with which you can hit these muscles include:

1) neck bridges

https://www.youtube.com/watch?v=koldgmf8yiw

Neck bridges are a classic exercise between the Grapples. These movements strengthen the entire neck, in particular the muscles in the back.

To perform bridges around the neck:

• Lie to the ground with your back and the flat feet on the floor.
• Push your feet to the ground to raise your hips, transferring the weight to the head and neck. Keep your hands around life so that the head brings most of your weight.
• Keep the position for a second before returning to the starting position to complete a representative.

For the tip: Don’t worry about pumping your repetitions quickly when performing bridges around the neck. Instead, focus on the controlled movement so as not to excessively extinguish the neck. Start with three series of all the repetitions that you can pump and gradually increase your repetitions as the neck becomes stronger.

2) Flexion of the neck with resistance band

https://www.youtube.com/watch?v=ft9mkwx-qyu

This exercise turns to the muscles in the front of the neck. You will need a resistance band and something robust on which you still.

Here are the steps:

• Attack the resistance band to a constant anchor.
• Wrap the band around the head and take a step back from the anchoring point to create tension in the band.
• Slowly cancel your head forward and return to the starting position to complete a representative.

For the tip: Start with a band of resistance to light and increases the resistance once you can perform more than 15 repetitions.

3) raised the side neck

https://www.youtube.com/watch?v=ey32pyfynya

The lateral neck raises the attention on the sternocleidomastoids, increasing the ability to resist the pedagles and the side pressure.

Here’s how to perform the neck increases:

• Lie on your side with your head hanging from a bench.
• Slowly lift your head towards the shoulders before lowering it. Perform 12-15 repetitions before going to the other side.
• Keep the movement smooth during the execution of the neck. Start with body weight and gradually add resistance such as a handlebar or plate using neck wiring.

Advanced neck training exercises

Once you feel comfortable with the above exercises, it is time to move on to the more demanding ones. These include:

1) Use of the weighted neck wiring

https://www.youtube.com/watch?v=iruclwiri6e

The use of a weighted harness when performing neck exercises allows you to gradually overload the neck muscles, making them larger and stronger. Turn on a harness and perform the necks for the neck that involve flexion, extension and lateral movements.

Professional suggestion: a neck wiring is an excellent investment for serious serious ones. Start the light and gradually increase the weights you use to avoid stressing the neck.

2) Partner exercises

https://www.youtube.com/watch?v=1loagxhlgsa

Many training exercises used in martial arts based on the fight also help to strengthen the neck, so be sure to devote time to perform positional exercises. For example, you can enter the guard of your training partner and let them try to break down the posture while you work to keep your torso in a vertical position.

Communication is the key when they perform these exercises to guarantee training partners use an ideal amount of resistance.

3) Neck mobility exercises

https://www.youtube.com/watch?v=zt7b3ylbahy

Activities such as yoga teach you in pose like the stroke of cat and neck rolls to improve the flexibility of the neck and reduce rigidity.

Incorporate these strokes into the recovery time routine to keep the neck limber and healthy.

Because the strength of the neck pays

Building a strong neck does not only mean improving your ability to survive the boots; It is about thriving in all aspects of the struggle. A strong neck will make you more stable when Rotoli, more demanding to control and better equipped to resist sending.

Put the neck to the test

The strength of the neck is not developed during the night, but with a constant effort, your hard work that performs neck exercises will make a considerable difference on the carpet. Add some of the exercises discussed above to see how much more difficult it becomes a grappler while building the muscles of the neck.

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