The neck muscles in the gym. Exercise method
One-handed lateral neck flexion and extension
Starting posture
Press one hand to the right of your head and the other hand to the right of $&; * On the left waist. You can sit or you can sit. During the exercise, the hand pressing on the right side of the head pushes the head to the left, while the neck tries to resist and prevent it from being easily overwhelmed, but it is gradually overwhelmed. Then, the neck forcibly lifts the head to the right, and the right hand forcibly presses the head to prevent the head from being easily lifted, but gradually becomes completely vertical. Repeat this many times until the neck feels sore. After practicing one side, change to the other side.
Breathing method
Inhale when pressing the head with one hand, and exhale when pressing the bottom. Pay attention to the main points. Don't push too hard. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck rotate, just bend and stretch.
Positive pressure neck flexion and extension with both hands
Starting position, fingers crossed, behind your head.
Action process
Press the head hard with both hands to make it bend forward and downward. The neck resists hard to prevent it from being pressed down easily, but it gradually presses to the neck and touches the clavicle handle. Then, the neck forcibly lifts the head upward, and at the same time, both hands forcibly press the head to prevent the head from being easily lifted, but gradually lifts it to its original position.
Breathing method
Inhale when pressing the head with both hands, and exhale when pressing the bottom. Inhale when the head is lifted, and exhale when it is lifted to the original position. Pay attention to the main points. When the head flexes and stretches, the body should not lean forward and backward. Be careful not to use excessive resistance. The first few times, the intensity should be smaller, and then gradually increase to avoid neck sprain. Don't let your neck rotate, just bend and stretch.
Flexion and extension of iron neck under head pressure
The starting position is prone on the bench, with iron pieces in both hands behind your head and your head drooping. During the movement, the neck forcibly lifts the head as high as possible. Relax your neck and let your head droop slowly to its original position. Breathing method: inhale when the head is raised and exhale when it is drooping. Pay attention to the main points. When the head is lifted, try to look up and when the head is drooping, try to look down. Only in this way can the flexion and extension be thorough.
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