How to train neck muscles?

Regular neck exercise has many benefits to the body. It can not only effectively relieve and prevent cervical diseases, but also play a role in health care. For those who pursue a strong and beautiful figure, they can also exercise the neck muscles, which will make them look stronger and more powerful. However, it is not easy to train muscles in any part of the body, so how do you train your neck muscles?

1. Breathing method: Inhale when you press your head sideways with one hand, and exhale when you press it to the bottom. 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.

2. Use the horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating the horizontal bar). This action seems simple, but if you do it more, it will also be effective!

3. Lift heavy objects with both hands (dumbbells, boxes), as long as they can be grasped with one hand, and do shrug exercises. Do it in groups, and slowly increase the amount in each group.

4. Do handstand push-ups. This is more difficult. Practice slowly. You have to believe in yourself and you can do it if you dare to do it!

5. Lie down and lift the barbell. This needs to be done in the gym, and the effect is better.

6. One-handed side neck flexion and extension: Starting position, 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 falling easily, but it will gradually fall. 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.

7. If you want to build strength, you can speed up and increase the intensity. But if you want your muscles to grow bigger and have a better shape, you must do all the movements slowly and regularly, in groups and complete them multiple times. And you must increase the amount accordingly every day, so that your muscles feel torn.

The above article gives a clear answer to how to train the neck muscles. When you start preparing for exercise, you need to make long-term plans and follow the principle of gradual progress, with the amount of exercise increasing from little to much, and the intensity increasing from weak to strong. Only in this way can you slowly improve your strength training. During exercise, you should also pay attention to protecting your own health and avoid health risks such as muscle injuries.