exercises beginning with n

3 min read 22-10-2024

Get Your Body Moving with Exercises Starting with "N"

Looking for a fresh way to spice up your fitness routine? We often turn to alphabetical challenges for a little fun and motivation. Today, we're focusing on exercises that begin with the letter "N."

Ready to dive in?

1. Neck Stretches:

What are they? Simple yet essential, neck stretches help alleviate tension and improve flexibility.
How to do them:
- Side Stretch: Gently tilt your head to the side, bringing your ear towards your shoulder. Hold for 15-30 seconds and repeat on the other side.
- Chin Tucks: Slowly tuck your chin towards your chest, feeling a gentle stretch in the back of your neck. Hold for a few seconds and repeat.
- Head Rolls: Slowly roll your head in a circular motion, first clockwise and then counter-clockwise.

Why are neck stretches important? We spend a lot of time looking at screens, which can lead to neck pain and stiffness. Incorporating neck stretches regularly helps maintain good posture and reduce discomfort.

2. Nutation:

What is it? Nutation refers to a movement of the pelvis, specifically the tilt and rotation that occurs during walking and other activities.
How to do it:
- Standing: Place your feet shoulder-width apart. Tilt your pelvis forward, tucking your tailbone under. Hold for a few seconds, then tilt your pelvis backward, pushing your belly forward. Repeat.
- On All Fours: Get on your hands and knees. Rock your pelvis forward, then backward.

Why is nutation important? Nutation is a natural movement that helps with balance, coordination, and stability. Exercises targeting nutation can improve core strength and help with lower back pain.

3. Nordic Hamstring Curls:

What are they? Nordic hamstring curls are a challenging bodyweight exercise that targets the hamstrings and glutes.
How to do them:
- Kneeling: Kneel on a mat with your feet tucked behind you. Have a partner hold your feet or place them under a weight bench for support.
- Lowering: Lean forward, keeping your back straight, until you touch the floor with your chest.
- Lifting: Engage your hamstrings to lift yourself back to the starting position.

Why are Nordic hamstring curls important? They are excellent for building strength and flexibility in the hamstrings, which are often neglected during traditional exercise. They can also help prevent hamstring injuries.

Pro-tip: If you find the full range of motion challenging, start by lowering yourself to a slightly higher position.

4. Ninja Warrior Training:

What is it? Ninja Warrior training is a popular fitness trend that involves a variety of challenging obstacles, including rope climbs, wall runs, and balance beams.
How to do it:
- Start with the basics: Focus on mastering foundational skills like climbing, jumping, and balancing.
- Seek out a gym: Many gyms offer Ninja Warrior training programs or obstacle courses.
- Practice, practice, practice: Consistency is key to improving your strength, endurance, and agility.

Why is Ninja Warrior training important? It's a fun and engaging way to develop overall fitness, build confidence, and push your limits.

5. Neutral Grip:

What is it? A neutral grip is a hand position where your palms face each other, often used in exercises like rows, deadlifts, and pull-ups.
How to use it:
- Rows: When performing a dumbbell or barbell row, hold the weight with a neutral grip. This helps engage the biceps and forearms more effectively.
- Deadlifts: A neutral grip can be used in deadlifts to reduce wrist strain and improve grip strength.

Why is a neutral grip important? It can help reduce stress on the wrists and promote more balanced muscle activation.

Get Creative: Let's expand beyond exercises. How about a "N" word of the day for your fitness routine? For example, "nutrition." Focus on fueling your body with nutrient-rich foods to support your training and recovery.

Remember: Always prioritize safety and proper form. Consult with a healthcare professional or certified trainer if you have any concerns or questions.

Attribution:

The explanation of nutation is inspired by the content from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069554/
The description of Nordic hamstring curls draws inspiration from https://www.youtube.com/watch?v=b_k_h1f3K-E

Let's get moving!