In training methods, each method has a different training effect. Therefore, during the training process, you can choose a method according to where you want to practice. I believe many people know what methods to exercise the neck muscles. Not sure what the method is. So, how to exercise your neck muscles? Let’s learn about neck muscle exercises together.
How to train neck muscles
1. Weight-bearing neck flexion and extension
p>Wear a special exercise hat with heavy objects hanging on your head, stand with your feet shoulder-width apart, lean your upper body slightly forward, do not hunch your back, and press your knees with both hands. Bend your head forward, and then use the strength of your neck muscles to lift your head up and back until it can no longer be tilted back. Stop for a moment, then use your neck muscles to control the weight, slowly return your head to the forward bending position, and relax your neck muscles. . Then do it again. When performing the movement, the upper body should remain motionless and only rely on neck flexion and extension. Inhale as you raise your head and exhale as you bend forward. How to train neck muscles
2. Supine neck flexion and extension
Lie on your back on a bench, extend your head out of the bench, relax your neck muscles, and let your head droop as much as possible. Then use the contraction of the neck muscles to lift the head, keep the chin close to the chest, pause for a moment, and then slowly fall back to relax the neck muscles. Then do it again. When doing the movement, the back should not leave the bench surface. The lifting and drooping of the head are completed entirely by the contraction of the neck muscles. The movement should be slow and smooth. Inhale when your head is raised and exhale when it drops.
3. Super set
When training the front and side of the neck, the muscles at the back of the neck can rest, but the back muscles cannot be allowed to cool down, and they must be ready at any time. What a new round of training. When training the muscles at the back of the neck, the same goes for the muscles at the front and sides of the neck. So in a neck training program, it's best to alternate training these areas - a set of wrestling neck bridges, then a set of front neck bridges, and so on.
Benefits of neck muscle exercise
1. Relieve neck pain. Now more and more office workers are facing back pain, neck pain, and neck pain. If the muscles are not stable enough, it can easily cause problems in the spine and peripheral nerves.
2. Correct the posture. Postural problems with forward neck tendencies are often caused by strong muscles on the front of the neck and loose muscles on the back. Many posture correction teachings include exercises for the muscles on the back of the neck, such as Jeff's teaching includes exercises for the muscles around the neck.
3. Improving safety protection capabilities can reduce daily accidents caused by car accidents or other accidents.resulting in neck injuries.
4. Enhance your own defense capabilities. For large-scale contact sports, neck muscles are a must-train muscle group to protect the cervical spine and head, such as football, hockey, rugby, boxing, racing, and other fields where neck training is very important. It's necessary!
5. Improve a man’s masculine charm. This is controversial, but having a strong neck will always allow bodybuilders to get more points on the stage. Of course, it will also make you calm and confident. The male is full of charm!
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