There are many methods for training the neck, and everyone has their own opinions. However, many of the training methods are very good and of course have good effects. So how to train the neck? , I believe many people don’t know. So, what are the neck training methods? Let’s learn about neck training methods together.

1. Self-resistance head tilt backward

Preparation: legs open naturally Shoulder width apart (or sitting on a stool), tilt your head forward and clasp your hands behind your head. Then tilt your head back hard, press forward with appropriate force with both hands, and inhale at the same time. When the head is tilted back to the limit, pause for 2 seconds. Apply a little more force with both hands to press the head against the chest bone, return to the ready position, and repeat 10-20 times.

Move slowly and do not use too much force on your hands to avoid neck injuries.

2. Self-resistance forward head pressure

The preparation posture is the same as above. Start by raising your head and placing your palms in front of your forehead. Use both hands to push your head back with appropriate force, and tilt your head forward with force. When your chin touches your chest, pause for 2 seconds, return to the back position, and do 15-20 times.

3. Self-resistance head tilt to the left

The preparation posture is the same as above. Press the five fingers of your right hand near the temple on the left side of your head, lower your head from the right side to the left side, use your right hand with appropriate resistance, until the head side turns to the left shoulder, stop for two seconds, restore, and do 15-20 times.

4. The right side of the self-resistance head

The preparation posture is the same as above. The exercise method is the same as the left side of the head, but the difference is that it is done on the right side. The action requirements are the same as above.

Do all the above 4 movements so that the neck muscles can develop in a balanced way.

5. Supine weight-bearing neck lift

When preparing, lie on your back on a bench, with your head extending out of the bench and lowered to the bench. Hold the discus or dumbbells in front of your forehead with both hands, lift your head to your chest with force, and inhale at the same time. When your chin is close to your chest, pause for two seconds, exhale and resume. Do this action 15-20 times.

6. Bend and raise the neck

Stand with your feet shoulder-width apart, lean your upper body forward at an angle of about 100 degrees, hold the discus or barbell behind your head with both hands, and start When you lift your head and upper body, inhale at the same time. When you reach the limit, stop for two seconds (Figure 10), exhale, and return. Do this action 15-20 times.

Do not practice too quickly to avoid spraining the neck muscles. After each practice, you should perform massage and relaxation activities for about 20 minutes.