Raising the disc, lying head down on the bench

Lie head down on the bench. The edge of the bench should run along the chest line - this is necessary to achieve the greatest effectiveness of the exercise. The disk should be on the back of the head, hold it with your hands. We recommend that you start the exercise with a 2.5 kg disk and increase the weight as your neck muscles strengthen. As you inhale, lower your head down (as if saying "yes"). As you exhale, lift your head up, slightly above the middle position. You should not raise your head too much, as this is, firstly, dangerous to health, and secondly, because the load is transferred to the lower groups of the cervical muscles. Perform this exercise slowly, without sudden movements.