Lie on your back with your neck bent, straight and flat on the bench, and your head sticking out of the bench. Relax your neck and droop as much as possible. Relax all over, then lift your head with neck strength until your chin is close to your chest and your speed slows down. Stop for 2 to 3 seconds, then slowly fall down until the neck muscles are completely relaxed. (Note: when doing this action, keep your body on your back and your back on the bench) Pay attention to adjusting your breath. Repeat 20 times, 5~ 10 group.

2

This is an indigenous method. I used to play it when I was a child. Back against the wall or back of the chair, headrest back against the wall, head and body motionless, muscle tension and contraction. Later, I heard that this is called "stretching power"; Or put your hands crossed on the headrest, push your hands forward, push your head back, keep your head and neck still and confront each other. During exercise, the neck muscles remain tense for 3-5 seconds, and 3-5 seconds of relaxation and rest is 1 cycle. Exercise 100-200 times a day, divided into 5- 10 groups.

three

Lie on your back and lift your shoulders. You feel this way when you lie down and wash your hair in a barber shop. Lie on your back on the bed, take off the pillow, push the headrest against the bed, lift your shoulders and back for 3-5 seconds, then relax your muscles and put down your shoulders and back for 3-5 seconds to rest 1 cycle, so as to exercise your back muscles. Exercise 100-200 times a day, divided into 5- 10 groups.

four

Abdominal tractor movement

Abdominal muscle machine can exercise neck muscles. Abdominal muscle machine is a comprehensive fitness equipment, not just abdominal muscles. You should know this. The specific steps are as follows: lying on the abdominal retractor and using the strength of the neck.

five

Prone chest and supine shoulders can also cross in turn. Lie prone on the bed, take off the pillow, hold out your chest, leave your head, neck and chest off the bed surface (commonly known as "swallowing" or "swallowing") for 3-5 seconds, then relax your muscles, put down your head, neck and chest for 3-5 seconds to rest 1 cycle, and exercise 50- 100 times a day in 3-0 minutes. This method is the most laborious, do a little less at a time.

six

Many people want to know how much trapezius muscle can be trained by hard pulling, but it does have a great effect on trapezius muscle. In fact, there is a reason why hard pull, squat and bench press are called the three major events of strength lifting. Bench press tests the comprehensive ability of your whole upper limb strength. Don't think that you can get good results by practicing bench press with only three heads and chest muscles. Your shoulders and back are indispensable. Squats mainly test your lower limb strength and core strength. Hard pulling requires all the muscles of the whole body: forearm, trapezius, lower back and legs ... so practicing hard pulling is also very beneficial to your trapezius.