In fitness exercises, arm flexion and extension at the back of the neck is a famous and effective exercise, and it is also an easy-to-train exercise. Of course, there are many benefits to a person training the arm flexion and extension at the back of the neck, but if you want to have these benefits , correct action essentials are very important. So what is the correct movement for arm flexion and extension behind the neck? Let’s find out together below.
Correct movements of arm flexion and extension behind the neck
1. Flexion and extension of the arm behind the neck with both arms
(1) Hold both hands together Hold a dumbbell overhead, bend your elbows, and let your forearms hang back.
(2) The upper arms are close to the ears, keeping them upright without shaking; contract the triceps, gradually extend the elbow joint, and stretch the forearms upward until the arms are completely straightened and the triceps are fully stretched. Tighten; remain still for a second, then bend your elbow, let your forearm slowly drop to the starting position, and stretch your triceps as much as possible.
2. Single-arm neck and back arm flexion and extension
(1) Sitting on a stool, feet flat on the ground, holding a bell in the right hand, palm forward, straight above the head Above; the left hand is placed on the left waist.
(2) The right upper arm is close to the right ear and is not allowed to move; hold the bell in a half-circle and drop it to the top of the left shoulder. The lower the bell is, the better. Then, use the contraction force of the triceps brachii of your right arm to lift the bell upwards and restore it; repeat it, and complete the same number of times when doing it alternately with your left and right hands.
Notes on flexion and extension of the arm behind the neck
1. Breathing method: Inhale when straightening and extending the forearm, exhale when bending and lowering.
2. Do not swing your upper arms when extending your forearms. Sit on the stool and keep your waist straight.
3. In single-arm neck and back arm flexion and extension movements: Holding the bell and dropping it diagonally behind the head has a better training effect than dropping it directly behind the head.