In body muscle exercise, the neck muscles should be exercised in smaller areas, because the neck is an important part of the human body. If mistakes are made during exercise, it will have a great impact on the neck muscles. influence, so you should be more careful when training neck muscles. So, neck muscle exercises, how to exercise neck muscles? Let’s find out together below.
Actions to exercise neck muscles
1. Keep your legs naturally open and shoulder-to-shoulder The same width (or sitting on a stool), head tilted forward, hands clasped behind the head. Then tilt your head back hard, press forward with appropriate force with both hands, and inhale at the same time. When the head is tilted back to the limit, pause for 2 seconds. Apply a little more force with both hands to press the head against the chest bone, return to the ready position, and repeat 10-20 times. Move slowly and do not use too much force on your hands to avoid neck injuries.
2. Lie on your back on the bench, with your head extending out of the bench and lowered to the bench. Hold the discus or dumbbells in front of your forehead with both hands, lift your head to your chest with force, and inhale at the same time. When your chin is close to your chest, pause for two seconds, exhale and resume. Do this action 15-20 times.
3. Lie prone on a bench, hold an iron piece in both hands and press it behind your head, with your head drooping. Use your neck to lift your head to the highest possible point. Relax your neck and let your head slowly drop to its original position. Inhale when your head is raised and exhale when it drops. When the head is raised, the eyes should be looked up as much as possible; when the head is lowered, the eyes should be looked down as much as possible. In this way, the flexion and extension can be complete.
Principles of neck training
Warm up. Always remember to mobilize your neck muscles and ligaments before starting an exercise. If the novice neck bridge is too difficult for you and you need a gentler warm-up, try the "hand-block head-up exercise." Interlock the fingers of your hands 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 range of motion. One set of 20-30 repetitions of this warm-up is enough.
Thinking: Symmetry. For injury prevention and maximum strength, all areas of the neck should be trained with equal intensity. To strive for a comprehensive and balanced development of the neck, you should note that when practicing the front neck bridge, the number of sets and repetitions are consistent with the wrestling neck bridge, and vice versa.
Static retention. Never allow your neck to go beyond deep fatigue—that can lead to injury. If you are already at an advanced level, one way to safely increase the intensity of your neck bridge training is to increase the “ Static Hold. When you complete a rep, tense your muscles and hold in the starting position for a few seconds. You can continue to build endurance until you can hold it for more than 60 seconds. This technique is great for wrestling neck bridges and front neck bridges They are all very effective.
Notes on neck exercises
1. After all, the neck is an important part of the human body. You have to be selective about what kind of exercises you do. Some are more dangerous. The movements should be avoided as much as possible.
2. The movements of exercising the neck muscles must be standard, and of course, they must be persisted, because exercising the neck is indeed good for the body, at least it can relieve fatigue and make the body feel more comfortable. The neck will be more relaxed.
3. Exercise at a certain level and not exceed the load on the neck. This will not be good for the neck, but may easily cause some injuries. Serious consequences may even be life-threatening. Keep this in mind. . (Reference website: Source Network)