1, warm up. Before you start practicing, you must remember to move the neck muscles and ligaments. If the neck bridge is too difficult for you, you need a gentler way to warm up. Try "holding your head up". Hands and fingers crossed behind your head. When you nod your head up and down or tilt your head left and right, provide some slight resistance to the neck muscles with your hands. Adjust the range of motion. A group of 20-30 repeated warm-up exercises is enough.
2. Super combination. When training the front side of the neck, the muscles at the back of the neck can rest, but they can't cool down. You should always be ready for a new round of training. When training the muscles behind the neck, so do the muscles in front of the neck. Therefore, in the neck training plan, it is best to train these areas alternately-a group of wrestling neck bridges, then a group of front neck bridges, and so on.
3. Symmetry. In order to prevent injury and maximize strength, all areas of the neck should be trained with the same intensity. In order to develop the neck in an all-round and balanced way, you should pay attention to the fact that when practicing the front neck bridge, the number of groups and repetitions is the same as that of wrestling the neck bridge, and vice versa.
4. recovery. The neck contains a large number of ligaments. Because of the poor blood supply of ligaments, these ligaments take longer to recover from training than muscles. Therefore, don't train your neck more than twice a week. Believe it or not, once a week is enough for most people.
5. Plan. The neck is only a small part of the body. Once you get used to it, you don't really need to spend too much time and energy on training. You can choose to do neck training at any time, but it is a good choice to do back bridge exercises regularly because the spinal muscles have been warmed up at this time.
6. Static maintenance. Never let your neck fatigue exceed the depth-it may lead to injury. If you have entered a higher level, one of the ways to safely increase the intensity of neck bridge training is to increase the "static grip". When you finish a repetitive action, tighten your muscles and stay in the starting position for a few seconds. You can continue to build up your endurance until it exceeds 60 seconds. This technique is very useful for wrestling neck bridge and front neck bridge.
The neck muscles mainly include sternocleidomastoid muscle, trapezius muscle, platysma muscle, digastric muscle, mandibular hyoid muscle, stylohyoid muscle, geniohyoid muscle, scapulohyoid muscle, sternohyoid muscle, thyrohyoid muscle, sternohyoid muscle and scalene muscle (including anterior, middle, posterior and small parts); Levator scapulae, the longest muscle in the head, semi-spinous muscle in the neck, semi-spinous muscle in the head, clamping muscle in the head and clamping muscle in the neck. Each one has different functions and different training.