Preparation: naturally separate your legs shoulder-width apart (or sit on a stool), lean your head forward first and put your hands behind your head. Then push your head back, press your hands forward with appropriate force and inhale at the same time. When your head leans back to the limit, pause for 2 seconds. Press your head on the sternum with both hands a little harder, and resume the preparation posture. Repeat 10-20 times. Move slowly and don't use too much force on your hands to avoid neck injury.

2. Self-resisting head presses forward?

Ready posture is the same as above. At first, look up and put your palms on your forehead. Push your head back with your hands and lean forward with your body. When the chin touches the chest, pause for 2 seconds (Figure 4), then go back and do 15-20 times.

3. Self-resistance to the left?

Ready posture is the same as above. Press the five fingers of the right hand near the temple on the left side of the head, press the head down from the right side to the left side, and use appropriate resistance with the right hand until the head side is close to the left shoulder, stop for two seconds, recover, and do 15-20 times. ?

4. Right side of the head?

Ready posture is the same as above. The exercise method is the same as the left side of the head, but it is done on the right side. Action requirements are the same as above. Only by doing the above four exercises can the neck muscles develop in a balanced way. ?

5, supine weight-bearing neck?

When preparing, lie on your back on the bench, with your head sticking out of the bench surface and lower than the bench surface. Hold the discus or dumbbell in front of your forehead with both hands, lift your head to your chest forcibly, and inhale at the same time. When your chin is close to your chest, pause for two seconds and exhale again. Do this action 15-20 times.

Extended data

Body-building exercises can adopt all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, aerobics, all kinds of resistance movements, etc. You can also use a variety of sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, as well as various special comprehensive strength training racks, stair treadmills, flat treadmills, rowing machines and other aerobic training equipment.

Fitness exercise is simple and suitable, which can effectively enhance people's physique, improve people's health level, develop whole body muscle strength, enhance strength and improve production and labor efficiency; It can also improve people's body shape and posture and cultivate people's beautiful sentiments, so it is deeply loved by the people, especially those with high cultural knowledge. Fitness exercise has a strong attraction, it can make the thin strong, make the fat strong, let the children grow up healthily, and let the elderly live a long and healthy life.

References:

Baidu encyclopedia-fitness exercise