How to exercise neck muscles

I believe most people don’t know how to exercise neck muscles. In fact, there are many ways to exercise neck muscles, and these methods are difficult and easy. Some people still know how to exercise neck muscles. So, how to exercise neck muscles? Let’s learn about the exercise methods of neck muscles.

The movements of exercise neck muscles

1. The legs are naturally open and 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 hard, press forward with appropriate force, and inhale at the same time. When the head is tilted back to the limit, stop for 2 seconds. Apply more force with both hands to press the head towards the chest bone, restore the preparatory position, and repeat 10-20 times. The movement should be slow, use hands for use with hands. The force should not be too strong to avoid neck injury.

2. Lying on the bench with the head out of the bench and lowering it to the bench. 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.

3. Lying on the bench, hold an iron piece in both hands and press it behind your head, and your head droops. Lift your head to the highest point of possible. Relax the neck and let the head slowly droop to its original position. Inhale when lifting the head up and exhale when sagging. When raising your head, try to look up as much as possible. When sagging your head, try to look down as much as possible. In this way, you can flex and stretch thoroughly.

The principles of neck training

1. Warm up. Always remember to mobilize the neck muscles and toughness before starting your practice. If the rookie-level neck bridge is too difficult for you, you need a gentler warm-up method and try "hand-hinder-head lifting exercise". Place your hands and ten fingers behind your head. When you nod your head up and down or tilt your head left and right, use your hands to provide some slight resistance to the neck muscles. Adjust the amplitude of the movement. A group of 20-30 This kind of warm-up movement is enough.

2. Experience: Symmetry. In order to prevent injuries and the strongest strength, all areas of the neck should be trained with the same intensity. To strive for a comprehensive and balanced development of the neck, you should pay attention to the fact that when practicing the front neck bridge, the number of sets and repetitions are the same as the wrestling neck bridge. Vice versa.

3. Static keeping. Never let your neck get more fatigued than deep - that may lead to injury. If you have reached the advanced level, one of the ways to safely increase the intensity of the neck bridge training is to increase "static keeping". After you complete a repetition, tighten your muscles and keep them in the starting position for a few seconds. You can continue to strengthen your endurance until it lasts for more than 60 seconds. This technique is very effective for wrestling neck bridges and front neck bridges.

Precautions for neck exercises

1. The neck is a relatively important part of the human body after all, so you must be selective about what kind of exercise you do. OK, try to avoid some more dangerous movements.

2. The movements of exercising the neck muscles should be standard, and of course you should also persist, because exercising the neck is indeed good for the body, at least it can relieve fatigue and make the neck more relaxed.

3. Exercising should be grasped at a certain degree and cannot exceed the load of the neck. This is not beneficial to the neck, but it will easily cause some damage. The consequences may be serious and may also threaten life. Remember.

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