There are many ways to exercise neck muscles, but everyone knows that the neck is one of the important parts of the human body, so when training neck muscles, you must be careful, but training neck muscles There are also many benefits. So, what are the benefits of neck muscle exercises? Let’s find out together below.
Benefits of neck muscle exercise
1. Relieve neck pain, now more and more More and more office workers are facing back pain and neck pain. The neck muscles are not stable enough, which can easily cause problems in the spine and peripheral nerves.
2. Correct the posture. Postural problems with forward neck tendencies are often caused by strong muscles on the front of the neck and loose muscles on the back. Many posture correction teachings include exercises for the muscles on the back of the neck, such as Jeff's teaching includes exercises for the muscles around the neck.
3. Improving safety protection capabilities can reduce daily neck injuries caused by car accidents or other accidents.
4. Enhance your own defense capabilities. For large-scale contact sports, neck muscles are a must-train muscle group to protect the cervical spine and head, such as football, hockey, rugby, boxing, racing, and other fields where neck training is very important. It's necessary!
5. Improve a man’s masculine charm. This is controversial, but having a strong neck will always allow bodybuilders to get more points on the stage. Of course, it will also make you calm and confident. The male is full of charm!
How to train neck muscles
1. Weight-bearing neck flexion and extension
Wear a special exercise hat with heavy objects on your head, stand with your feet shoulder-width apart, The upper body is slightly tilted forward, the back cannot be hunched, and the knees are pressed with both hands. Bend your head forward, and then use the strength of your neck muscles to lift your head up and back until it can no longer be tilted back. Stop for a moment, then use your neck muscles to control the weight, slowly return your head to the forward bending position, and relax your neck muscles. . Then do it again. When performing the movement, the upper body should remain motionless and only rely on neck flexion and extension. Inhale when raising your head and exhale when bending forward. How to train neck muscles
2. Supine neck flexion and extension
Lie on your back on a bench, extend your head out of the bench, relax your neck muscles, and let your head droop as much as possible. Then use the contraction force of the neck muscles to lift the head, keep the chin close to the chest, pause for a moment, then slowly fall the head back to relax the neck muscles. Then do it again. When doing the movement, the back should not leave the bench surface. The head is raised and lowered entirely by the contraction of the neck muscles. The movement should be slow and smooth. Inhale when your head is raised and exhale when it drops.
3. Super set
When training the front and sides of the neck, the muscles at the back of the neck can rest, but the back muscles cannot be allowed to cool down, and new ones must be ready at any time. A training round. When training the muscles at the back of the neck, the same goes for the muscles at the front and sides of the neck. So in a neck training program, it's best to alternate training these areas—a set of wrestling bridges, then a set of front bridges, and so on.