There are many ways to train neck strength, and everyone has their own opinions. However, some of the training methods are very good and have good training effects. How to train neck strength? I believe many people don't know. So, what are the neck strength training methods? Let’s learn about neck strength training together.

Hand-on resistance training

This method is not limited by time and place and can be practiced anytime and anywhere.

1. Hold your chin with both hands, push upwards, and push your neck downwards to resist. In the confrontation state, perform repeated forward bending and restoration movements of the head. Pay attention to controlling the speed of the movement, apply force evenly on the hands, do not push with explosive force to avoid injury, and complete the movement repeatedly at a medium or slow speed.

2. Hold the back of the head with the fingers of both hands interlaced, push forward, and push the neck back to resist. In the confrontation state, perform repeated movements of the head back and restoration. The other points are the same as above.

3. Place your left hand against the left side of your head, push hard to the right, and push your neck to the left to resist. In the confrontation state, complete the left tilt and restoration of the head, and exchange the left and right hands for the rest of the points as above.

Head bridge training

It can be performed on the bed or on a mat. There are two methods of front bridge and rear bridge. The forehead and back of the head are respectively on the ground, both feet are on the ground, and the waist and abdomen are exerted. Hang the whole body in the air and keep it still. After you have the foundation, you can perform neck flexion and extension movements to exercise the front and rear muscles of the neck respectively.

Reminder: Head bridge training puts a lot of pressure on the cervical spine. Be sure to warm up fully before practicing. It is not recommended for beginners. Just do more freehand resistance training.

Barbell/Dumbbell Shrug

This action exercises the upper trapezius muscles. Grab the barbell or dumbbell with both hands and let them hang down naturally. Perform the shrug exercise entirely with the strength of the trapezius muscles, and touch your shoulders with your mind. Both ears, practice repeatedly.

Reminder: The purpose of practicing neck strength is to thicken the neck muscles, so you should adopt a muscle-building training method, that is, adjust the training load so that each group can only complete 8-12 times, and each action Complete three to five groups. During freehand resistance training, pay attention to adjusting the resistance strength of your hands to achieve the required load to ensure the best training effect.

Neck strength exercises can generally be practiced once every other day. Before each neck strength exercise, be sure to relax first and turn your head at an extreme angle to activate the neck muscles. Do more relaxation after the end. Turn the head to relax the muscles and avoid muscle stiffness, which may affect head dodge.speed.