How to exercise the muscles of the neck

Nowadays, many male friends exercise to train their chest muscles, abdominal muscles and even thigh muscles. I wonder if you have noticed that many bodybuilders also have very developed neck muscles. The neck of normal people is thin and long, while the neck muscles of bodybuilders are much thicker, so they appear very strong. So how do you exercise the neck muscles?

Supine Neck Flexion and Extension Lie flat on a bench with your head extended out of the bench. Relax your neck and let it drop as much as possible. Relax your whole body, then use the strength of your neck to lift your head up until your chin is close to your chest, and slow down the speed. Pause for 2 to 3 seconds, then slowly lean back until the neck muscles are completely relaxed. (Note: When doing this exercise, the body should remain in a supine position with the back not leaving the bench) Pay attention to adjusting your breathing. Repeat 20 times, 5 to 10 sets.

Stretching is a folk method that we often played when we were young. Lean your back against a wall or a chair, and push the headrest against the wall, keeping your head and body still, and your muscles tense and contracted. Later I heard that this is called "tension"; or cross your hands and place them on the headrest, push your hands forward and the headrest backward, opposing each other, without moving your head and neck. When exercising, the neck muscles should be kept tense for 3-5 seconds, and then relaxed for 3-5 seconds as one cycle. Exercise 100-200 times a day, divided into 5-10 groups.

I often feel this way when I lie down and wash my hair at the barber shop. Lie on your back on the bed, remove the pillow, push the headrest back against the bed, lift your shoulders and back, hold this position for 3-5 seconds, then relax your muscles, lower your shoulders and back to rest for 3-5 seconds as one cycle, in order to achieve the purpose of exercising the neck and back muscles. Exercise 100-200 times a day, divided into 5-10 groups.

Abdominal machine exercise, the abdominal machine can exercise the neck muscles. The abdominal machine is a comprehensive fitness equipment, not just the abdominal muscles, you need to know this. The specific steps are: lie on the abdominal machine and use your neck to exert force.

The methods of exercising neck muscles are as introduced in the article. When exercising, you need to pay attention that our neck is very fragile. If you exercise improperly or too hard, it will cause damage to the neck. Therefore, you must exercise strictly according to the requirements. If you feel neck pain or discomfort, you need to stop exercising.