What are the methods of human muscle training?

There are many ways to exercise muscles, such as doing neck flexion and extension exercises with an iron plate on the head. This exercise method is to lie prone on a stool, and then hold the plate with both hands to press the top of the head. You can also not use the iron plate, just hold the back of your head with both hands, and then lower your head. When you lower your head, try to sink it as much as possible. Repeat this for about twenty times a set, which can exercise the neck muscles.

One-handed side neck flexion and extension: one hand presses the right side of the head and the other hand is placed on the left side of the waist. You can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from being easily crushed, but it will gradually be crushed. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

Breathing method: Inhale when you press your head to the side with one hand, and exhale when you press it to the bottom. Key points: Be careful not to use too much resistance. Use less force in the first few times and then gradually increase the force to avoid spraining the neck. Do not allow any rotation of the neck, only flexion and extension.

Double-handed neck flexion: Cross your hands and press them behind your head. Action process: Use both hands to press the head hard to make it bend forward and downward, and use force to support the neck to prevent it from being pressed down easily, but gradually press it until the neck touches the clavicle. Then, use your neck to lift your head upwards, while using both hands to hold down your head, preventing it from rising easily, but gradually lifting it back to its original position.

The front deltoid raise is another way to exercise the muscles. When performing this method, straighten your chest and abdomen, hold a dumbbell in each hand, and then slowly raise your arms up and down. During this process, you should carefully feel the power of the dumbbells. When you raise them to parallel to your shoulders, keep them in the air for about one second, and then repeat. Can exercise arm muscles