raising the disc lying upside down on the bench

Raising the drive lying upside down on the bench — technique exercises:

1. Lay your head down on the bench. The edge of the bench should be held on the chest – this is necessary to ensure maximum effectiveness of the exercise.
2. The drive must be on the back of his head, hold his hands. We recommend you start exercise with a disc weighing 2.5 kg and increase the weight as you strengthen the muscles of the neck.
3. On the inhale lower your head down (as if to say, “Yes”).
4. On the exhale, lift your head up slightly above average position. Not worth much to lift his head up, as this is first dangerous to health, and secondly because the load is transferred to the lower group of the neck muscles.
5. Perform this exercise slowly, without sudden movements.