How to do the most neglected neck muscle training?

<>Do you know how many athletes train the muscle groups in their necks directly? Did you know that the neck muscles are mainly composed of the cephalic clamps, levator scapulae and the upper trapezius muscles? When it comes to neck muscle training, how many competitive athletes have you seen specifically train their necks?

How many coaches have you seen asking their members to train their neck muscles? The most is to stretch rather than train. Therefore, the training of neck muscle groups is not only a competitive sport, but also a popular sport that is also very easy to be overlooked.

But in fact, the neck muscle group belongs to the category of muscles, it is not as powerful as you think, and it also belongs to the category of use and use. Therefore, when you are going to train, you should also pay attention to the training of your neck muscles.

Not only in terms of functional training, but also in having a strong neck muscle group, which will make your whole person look more energetic! If you don't believe me, you can try it!

The problem is that many people don't know where to start even if they want to exercise their neck muscles. Here are 3 training styles for you to choose from! Before performing the following exercises, you can understand the anatomy of the levator scapulae muscle, it is necessary to understand it in vivo, starting from the transverse process of the first to fourth cervical vertebrae; The insertion points are at the medial angle (upper angle) of the scapula and the upper part of the medial border.

1.Cervical bridge training.

It's a bit similar to the action of the lower back, but instead of relying on your hands but the head to support the ground, the head is as perpendicular to the ground as possible, pay attention to the body not to shake, if you can't do it at the beginning, then find a little partner to accompany you to do it.

2.Stretch band side review.

You need to hold an elastic band tied to the top of your head above the ears, pull one side of the elastic band with your right hand to straighten the elastic band, and twist your head to the other side (pull the other side of the elastic band hand) and feel the stretching and contraction of the neck muscles.

3.Elastic band neck movement.

This elastic band stretching training is to tie one end of the elastic band to the horizontal bar or a fixed place to fix it, the other end is put on the head, the body is bent forward, and the head is tied to the elastic band position to sit back and forth flexion and extension training.

4.Stretching training.

Finally, let's take the most common stretching training action of the neck muscles, I believe most people will do this stretching training, and insist on doing more stretching and training when you learn it! Strengthening the menstrual muscles is also important!

When you have nothing to do, you can move your neck, nod your head in four directions, forward, backward, left, right, and then turn forward and backward, and your neck will feel very comfortable.

You can do sit-ups and running, both of which are full-body exercises, and of course they also have a workout effect on the neck muscles.

Stick to some head exercises every day, but don't overly susceptible to neck injuries.

When the symptoms of cervical spondylosis are alleviated, or when it is necessary to prevent such diseases, some deep muscles of the cervical spine can be exercised, such as muscles such as cervical clips, which can be exercised as follows:

First, it is recommended that patients can practice activities that often lift their heads, such as basketball or badminton.

Second, it is recommended that such patients can do some gymnastics exercises involving the neck, such as the patient can practice the cervical spine exercises.

Thirdly, it is recommended that such patients can practice the yoga movement of the cervical spine, and there are many yoga movements that involve the cervical spine or the spine, such as locust pose, flying swallow pose or downward dog pose, through this continuous exercise, you can have an effective exercise effect on the above muscles.

The deep muscles of the cervical spine are mainly some muscle groups behind the coronal surface of the cervical spine, which are relatively deep relative to the surface muscles, and are smaller in volume or than the surface muscles. If there is a functional deterioration of the deep muscles in the neck, many patients are usually unable to tilt their head back and extend their neck back, which requires appropriate functional exercises.

Seated neck and shoulder separation training, standing spinal rotation training, and prone neck and shoulder separation training can be adopted, which can effectively avoid the occurrence of muscle degeneration and cervical spondylosis and other abnormal conditions.

One-handed lateral neck flexion and extension.

Starting position. Press one hand on the right side of your head and the other hand on your left waist. You can sit or stand.

Action process. Press the hand on the right side of the head and push the head firmly to the left, while the neck is pressed hard to prevent it from being easily overwhelmed, but gradually being overwhelmed. Then, with a strong neck lift, the head is lifted up to the right, while the right hand presses the head firmly to prevent it from lifting easily, but gradually straightens it up completely. Do this several times until your neck feels sore.

After practicing one side, switch to the other side.

Breathing method. Inhale as you press firmly on your head with one hand and exhale as you press to the bottom.

Pay attention to the main points. Be careful not to use too much or too much force, the first few times you should use less force, and then gradually increase it to avoid neck sprains. Never allow any rotation of the neck, but just flexion and extension.

Both hands are pressed and the neck is flexed and extended.

Starting position. Cross your hands and press them behind your head.

Action process. Press your head firmly with both hands to bend it forward and down, and press your neck hard against it, so that it does not press down easily, but gradually it is pressed until the neck touches the clavicle stem. Then, the neck firmly lifts the head upwards, while the hands press the head firmly to prevent it from lifting easily, but gradually lift it into place.

Breathing method. Inhale as you press your head firmly with both hands, and exhale as you press to the bottom. Inhale as you lift your head up and exhale as you lift it up.

Pay attention to the main points. When the head is flexed and extended, the body should not lean forward and backward, be careful not to use too much or too strong resistance, the first few times the force should be smaller, and then gradually increase to avoid neck sprains. Never allow any rotation of the neck, but just flexion and extension.

Head pressing iron neck flexion and extension.

Starting position. Lie on a prone bench with a piece of iron pressed against your head in both hands, your head drooping.

Action process. Neck forcefully lift your head to the highest point possible. Relax your neck and let your head drop back into place.

Breathing method. Inhale as your head rises and exhale as you droop.

Pay attention to the main points. When the head is raised, look up as much as possible, and when the head is lowered, look down as much as possible. In this way, the flexion and extension can be thorough.

1. Self-resistance head back.

Preparation: Legs shoulder-width apart (or sit on a stool), head forward, hands crossed behind your head. Then tilt your head back vigorously, press your hands forward with appropriate force, and inhale at the same time, and when your head is tilted back to the limit, pause for 2 seconds.

Apply a little more force with both hands to press your head against the ribs in front of your chest, return to the preparatory position, and repeat 10-20 times. Move slowly and don't use too much force on your hands to avoid neck injuries.

2. Self-resisting head forward pressure.

The preparatory posture is the same as above. Start with your head raised and your palms placed in front of your forehead. Push your head back with both hands with appropriate force, lean your head forward firmly, and when your chin touches your chest, pause for 2 seconds (Picture 4) and tilt back 15-20 times.

3. Self-resistance head tilted to the left.

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

4. The right side of the self-resistance head.

The preparatory posture is the same as above. The practice method is the same as the left side of the head, but the difference is to do it 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 manner.

5. Lie on your back and lift your neck with weights.

Lie on your back on the bench with your head extended and lowered to the bench surface. Holding the discus or dumbbells in front of your forehead, lift your head firmly towards your chest and inhale at the same time, until your chin is close to your chest, pause for two seconds and exhale 15-20 times.

1.Use your hands to fight against the forehead and the back of your head. Before exercising, place your hands flat on your forehead.

Next, squeeze your forehead hard into your hands and do the counter-exercise with it. The point is not just to exert force on the forehead, but to protect the constant tension of the neck muscles based on the interaction with the hand, not to exert too much force, and to maintain the confrontation.

2.Continue to hold for 10 seconds, then relax and shift to your back or the back of this exercise. For the back row workout, start with your hands clasped behind the back of your head. Next, push the back of your head firmly with your hand.

3.The key is not to move your head backwards, but also to use your hands and head to maintain constant tension in your neck muscles. Hold for 10 seconds, then relax and shift to the forehead and repeat the front part.

The bench press tests the combined strength of your entire upper body. Don't think that you can do a good job in bench presses with just three heads and chest muscles, your shoulders and back are indispensable. The squat is mainly a test of your lower body strength and core strength, and the deadlift requires the muscles of the whole body

Forearms, trapezius, lower back, legs, so practicing deadlifts is also very good for your trapezius muscle gainers.

These two are called trapezius, and trapezius training is simpler than general bodybuilding training. The main movement is to shrug the shoulders, that is, to lift the shoulders in the direction of the ears. It's that simple, there are no more difficult techniques or movements.

The equipment needed to do the shrug exercise is a pair of dumbbells, a barbell or a device with a handle, as long as it creates resistance. All you need to do is hold the handle of the instrument with both hands, move each shoulder as far as you can towards each ear, and when the shoulder is raised to the highest point, do the peak contraction and pause for a while. Then, slowly lower your shoulders and feel your shoulders fully stretched down when you reach your lowest point.

The range of motion (i.e., the distance between the shoulders during the shrug and shoulder release) is small. You may often see bodybuilders doing more complicated shrug exercises. For example, someone shrugs their shoulders and turns their shoulders back and forth.

In fact, this will not work hard at all, and will only increase the danger. The real effect of shrugging is to make the muscles contract, that is, the muscles are exercised and strengthened when they are against gravity, which has nothing to do with turning the shoulders back and forth. So, when doing this exercise, make sure to move your shoulders up and down.

Other exercises to strengthen the trapezius muscles, shrugging shoulders are certainly the primary way to strengthen the trapezius, but there are many other training methods that can also help. For example, a regular deadlift is a great way to strengthen your trapezius muscles. In fact, when doing deadlifts, it's a good idea to do one set less and use one set of shrugs instead.

This is because the goal of your training is to get in perfect shape, not to maximize your strength (of course, if you're a weightlifter, I don't recommend using this method). Another training to strengthen the trapezius muscles is the upright row. When you pull the bar up to your jaw, you can feel your trapezius muscles contracting, and that's the key to this workout.

There are some training exercises that don't exercise the trapezius muscles, and you have to pay attention to the difference. For example, the dumbbell side raise, which is a training for the deltoid mid-bundle, not the trapezius. In this movement, when you raise your arms flat, use both shoulders as the axis, taking care not to shrug your shoulders.

No matter how you progress in your training, you'll find that you'll be able to shrug more weight after shrugging your shoulders. But, like many movements, the principle of shrugging is not too light, not too heavy.

A reasonable weight should be that you can do the whole movement strictly according to the requirements, that is, the shoulders are as close to the ears as possible, hold for a while, and do not bend the elbows. Then, both shoulders descend to the lowest point at the same time. The whole movement can be done 10 to 12 repetitions.

The only downside to training trapezius muscles is that soon after your trapezius muscles are developed, your shirt collar will "get smaller", hehe.

Hold your head with your hands and press down while you push your head up.

It would be nice to look up at the sun more.