2. Lie on your back with your neck bent and stretched on a bench, and your head sticks out of the stool. 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 don't leave the bench surface. ) pay attention to adjusting your breath. Repeat 20 times, 5~ 10 group.
Extended data:
Precautions:
1, the principle of shrug training is: not too light, not too heavy. The reasonable weight should be that you can complete the whole movement in strict accordance with the requirements, that is, keep your shoulders as close to your ears as possible for a period of time without bending your elbows. Then, both shoulders descend to the lowest point at the same time. The whole action can be repeated 10- 12 times.
2. If the wrist is slightly flexed and the elbow tip is turned outwards, the contraction effect of the trapezius muscle on the shoulder side is more effective.
3. trapezius training strategy: Like other body parts, try to diversify your movements and don't simplify them. After trying all kinds of shrug movements, including traditional shrug and upright rowing, choose the most effective movement and concentrate on training. Stick to barbells and dumbbells as the basis of trapezius training, and take exercises such as tensioners as auxiliary choices.
4. Traditional dumbbells and barbells shrug their shoulders and row upright, mainly exercising the upper trapezius muscle, not directly exercising the lower trapezius muscle. In order to better exercise the whole trapezius muscle, the following introduction 10 innovative shrug action. Break the old and boring trapezius training.
Baidu encyclopedia-trapezius muscle
Baidu encyclopedia-neck muscles