Isometric Neck Exercise - Front And Back

طريقة الأداء

1. 01With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
2. 02Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
3. 03Hold for the recommended number of seconds.
4. 04Now release the tension slowly.
5. 05Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

نقاط الأداء الصحيح

• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.