Raising the disc, lying head up on the bench

Lie head up on the bench. The edge of the bench should run along the line of the shoulder blades - this is necessary to achieve the greatest effectiveness of the exercise. The disk should be on the forehead, 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 you exhale, lift your head up, slightly above the middle position. Perform this exercise slowly, without sudden movements.