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. The resistance 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. The self-stop head leans 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. The preparation posture on the right side of the self-resisting head 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.

Extended data:

Matters needing attention in boxing are as follows:

1, warm-up time should be enough, otherwise the body will not be fully stretched. Stretch your legs every 15-20 minutes in class.

2, abdomen, jaw tightening, hands clenched in front of your face (defensive posture) to keep breathing, don't hold your breath.

3. Avoid training for a long time like a professional athlete, and practice alternately with high and low exercise.

4. Don't twist your hips forward when kicking sideways, otherwise it will cause pressure to concentrate on your knees and strain your toes.

5, the knee can not be stiff, in order to slow down the momentum, raise the knee when turning, otherwise it will sprain the cruciate ligament.

6. When you punch, your shoulders should drive you to punch, and you should always look at the target before you finish punching and kicking.

7. Avoid having a rest in a crowded room.

8. Avoid overexertion of elbows and knees; Avoid dislocation due to excessive action when dodging or slapping, and avoid twisting action.

9. If the following situations occur, you can stop practicing (leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc. ).