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1) تمرين لعضلة الرقبة (Cable Neck Extension):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Sit on bench facing toward pulley. Place neck in harness cable attachment. Place forearms on lower thighs for support.
Execution: Move head away from pulley by hyperextending neck. Return by bending neck forward until chin touches upper chest. Repeat.
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| <<< ------------------------- <<<>>> ------------------------- >>> |
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2) تمرين لعضلة الرقبة (Cable Neck Flexion):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Sit on bench facing away from middle pulley. Place neck in harness cable attachment. Place arms on lower thighs for support.
Execution: Move head away from pulley by bending neck forward until chin touches upper chest. Return head by hyperextending neck and repeat.
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| <<< ------------------------- <<<>>> ------------------------- >>> |
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3) تمرين لعضلة الرقبة (Lever Neck Extension):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Sit on seat in machine. Place back of head under padded lever. Position body so neck is in line with lever axis. Grasp handles for support.
Execution: Move head back by hyperextending neck. Return by bending neck forward until chin touches upper chest. Repeat.
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| <<< ------------------------- <<<>>> ------------------------- >>> |
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4) تمرين لعضلة الرقبة (Lever Neck Flexion):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Sit on seat in machine. Position padded lever on face. Position body so neck is in line with lever axis. Grasp handles for support.
Execution: Move head forward by flexing neck until chin touches upper chest. Return head by hyperextending neck and repeat.
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| <<< ------------------------- <<<>>> ------------------------- >>> |
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5) تمرين لعضلة الرقبة (Lever Neck Lateral Flexion):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Sit on seat in machine. Position padded lever on side of head. Center body so neck is in line with lever axis. Grasp handles for support.
Execution: Move head down to side by laterally flexing neck. Return head to opposite side and repeat. Sit in machine backwards and continue with opposite side.
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6) تمرين لعضلة الرقبة (Weighted Neck Extension):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Place folded towel on weight plate. Sit bent over on thighs. Place weight and towel on the back of head. Support and balance weight with both hands.
Execution: Move head up by hyperextending neck. Return by bending neck down until chin touches upper chest.Repeat.
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| <<< ------------------------- <<<>>> ------------------------- >>> |
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7) تمرين لعضلة الرقبة (Weighted Neck Flexion):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Place folded towel on weight plate. Lie supine perpendicular to bench. Place weight and towel on the forehead. Support and balance weight with both hands throughout movement.
Execution: Move head up by flexing neck until chin touches upper chest. Return by hyperextending neck and repeat.
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| <<< ------------------------- <<<>>> ------------------------- >>> |
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7) تمرين لعضلة الرقبة (Weighted Neck Lateral Flexion):-
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عضلات اخرى متاثرة: لا يوجد
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Preparation: Place folded towel on weight plate. Lie on bench on side with knees and hips bent and arm hanging over edge. Position weight and towel on side of upper head. Hold weight on side of head with hand of upper arm. Place hand of lower arm on floor for support.
Execution: Move head up to side by laterally flexing neck. Lower head to opposite side and repeat. Lie on other side and continue.
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