Detailed explanation of neck training methods and movements Teach you how to train neck

Many people know that each training exercise has its own training parts. Therefore, during training, you can choose movements according to your needs. For example, if you want to train your neck, choose the movements of the neck. I believe many people don’t know the method of training the leg muscles. So, how to explain the neck training methods and movements? How to train the neck? Let’s take a look together.

1. Self-resistance head tilt back

Preparation: The legs are naturally opened shoulder-width (or sit on a stool), the head is leaned forward, and the hands are crossed and held behind the head. Then tilt the head back with force, press forward with appropriate force, and Inhale and stop for 2 seconds when the head is leaning back to the limit. Apply more force on both hands to press the head to the chest bones, restore the preparatory position, and repeat for 10-20 times.

The movement should be slow, and the hand should not be too strong to avoid neck injury.

2. Self-resistant head pressure front pressure

The preparatory position is the same as above. At the beginning, raise your head and place your palms in front of your forehead. Use appropriate force to push the head back and lean forward with both hands. When your chin touches your chest, stop for 2 seconds, restore back and do 15-20 times.

3. Self-resistant head lean leftward

The preparatory position is the same as above .Press the five fingers of the right hand near the temple on the left side of the head, and force down from the right side to the left side. Use appropriate resistance to the right hand until the head side is close to the left shoulder. Stop for two seconds, restore and do 15-20 times.

　　4. Self-resistance head right side

　　The preparation posture is the same as above. The exercise method is the same as the left side of the head, and the difference is to change to the right side. The movement requirements are the same as above.

　　The above 4 exercises are practiced so that the neck muscles can develop balancedly.

　　5. Lying on your back with a heavy load and lifting it on your neck

　　When preparing, lying on your back on your bench, with your head extending out of the stool surface and lowering it to the stool surface. Holding a discus or dumbbell in front of your forehead, lift your head toward your chest with force, and inhale at the same time. When your chin is close to your chest, stop for two seconds and exhale to restore your breath. Do this action 15-20 times.

　　6. Bend your body and neck back

　　The legs are open and shoulder-width, lean forward at about 100 degrees, hold the discus or barbell behind your head with both hands, lift your head and upper body at the beginning, and inhale at the same time. When the limit is reached, stop for two seconds, exhale, and restore. Do this action 15-20 times.

　　Practice the movements too quickly to avoid spraining the neck muscles. After each exercise, you must perform about 20 minutes of massage and relaxation activities.