Question 1: How to exercise neck muscles without any equipment? Neck muscle is one of the important structures to maintain the stability of cervical spine. Strengthening the exercise of cervical dorsal muscles at ordinary times is helpful to maintain the stability of cervical spine, thus delaying the process of cervical strain degeneration and reducing the influence of bone spurs on cervical spinal cord, nerve roots, sympathetic nerves and vertebral arteries. This is one of the effective methods to prevent cervical spondylosis. The exercise method is as follows: Method 1: Lie on your back on the bed, take off the pillow, push the headrest backward against the bed, lift your shoulders and back for 3-5 seconds, then relax your muscles and rest for 3-5 seconds, 1 cycle to achieve the purpose of exercising your back muscles. At the same time, it can also effectively exercise the muscles of the back, which is also good for patients with chronic low back pain. Exercise 100-200 times a day, divided into 3-5 groups. Method 2: Sit with your back against the wall and your head against the wall. When the head and body do not move, the muscles contract, which is called isometric contraction of muscles, commonly known as "stretching force"; Or put your hands on the headrest, push your hands forward, push your head back to confront each other, and keep your head and neck still. During exercise, the neck muscles keep tense for 3-5 seconds and relax for 3-5 seconds, which is 1 cycle, that is, 1 time. In this way, exercise 100-200 times a day, divided into 3-5 groups. Method 3: Yin Fei Jr. lies prone on the bed, removes the pillow, holds his chest high and exerts force to keep his head, neck and chest off the bed surface (commonly known as "Yin Fei" or "Yin Fei Jr.") for 3-5 seconds, and then relaxes his muscles. Put down your head, neck and chest for 3-5 seconds 1 cycle, and exercise 50- 100 times a day, and divide into 3-5 groups. This kind of exercise is more laborious than the above two ways, which is difficult for some obese patients to complete. Patients can choose appropriate methods to exercise according to their actual situation. The frequency and intensity of muscle exercise should be based on the comfort and no pain in the neck after exercise, and it should be noted that if there is neck pain, stiffness and discomfort, do not practice; If you feel neck pain, discomfort, stiffness, etc. After exercise, the intensity and frequency of exercise should be reduced appropriately, or exercise should be stopped to avoid aggravating symptoms. This can strengthen the muscles of the neck, enhance the stability of the cervical spine, and achieve the purpose of preventing and slowing down the degeneration of the cervical spine.

Question 2: How to exercise the muscles on the neck? The video V.ku6/show/brkfc7k4bzetzrv says it's interesting for me to exercise my neck. When I touch my back and shoulders in the gym, it will affect my neck and make me stronger. More professional methods can be used to train with four-way neck trainer and neck cap, but these two things are hard to find and I have never used them myself. There are two simple and easy methods. One is to provide resistance with your hands, put your hands against your forehead and bend your neck forward; Put your head in your hands and lean your neck back; Put your right hand against the right side of your head, bend your neck to the right, and the same is true for your left side. The better effect is to use a towel, fold it in half, put it on your head, grasp both ends of the fold with your hands, bend your neck in four directions, and pull the towel with your hands to provide resistance in the opposite direction. The other is to use a half-deflated football. Take forward as an example, put the ball between the forehead and the wall, hold the wall with both hands, push the neck, push the head forward, compress the football, loosen it a little, push it again, and so on; The same is true in other directions. Just do this exercise twice a week and do three or four groups at a time. Some people say that they practice three times a week, exercise on Tuesdays, Thursdays and Saturdays, and rest on Mondays, Wednesdays, Fridays and Sundays. The appliance is a pair of five-spring Zhang Liqi (beginners can reduce the number of springs appropriately) and a relatively strong belt. When practicing, one end of the stretcher is hung on a wooden post (or other solid wooden stake) beside the bed, and the other end is covered with a belt. People sit on stools, wrap the other end of their belts around their heads and put their feet on fixtures. After exercising the muscles at the back of the neck, the head will bend and stretch hard to do exercises against spring tension; To exercise the anterior cervical muscles, turn around, bend over and stretch your head forward. Pay attention to the fact that the body is fixed when practicing, and only the neck is moving, so as to achieve good results. After several weeks of exercise, my neck is much stronger than before, and people are much more energetic. There are many scientific reasons: neck muscles are sensitive to training load, and their volume and strength can be obviously increased through 1-2 months of intensive training; Neck exercise can increase the blood supply to the brain, increase the blood supply to the brain, increase the supply of oxygen and nutrition, and naturally become clear and agile. After completing this basic training plan, neck training can be maintained at the level of 1-2 times a week.

Question 3: How to exercise muscular cervical spondylosis of the back and neck, also known as cervical spondylosis, can occur in middle-aged and elderly people or young people. It is a group of comprehensive symptoms caused by gradual degeneration of cervical intervertebral disc, hyperosteogeny of cervical vertebra or compression of cervical nerve root, cervical spinal cord, vertebral artery and cervical sympathetic nerve after the normal physiological curve of cervical vertebra changes.

What are the symptoms of cervical spondylosis?

1. Neck type:

He complained of abnormal sensation such as head, neck and shoulder pain, accompanied by corresponding tenderness points. The manifestations are stiff neck, discomfort, pain and inflexible movements, which are also the most common types.

2. Nerve root type:

The patient's palm or arm is numb and painful, and the grip strength is weakened. Sometimes he can't even hold a cup. When he was seriously ill, he was too painful to sleep all night.

3. Vertebral artery type:

The patient's symptoms are migraine, dizziness or chest tightness.

Chest pain. Every vertigo attack is related to neck rotation.

4. Sympathetic nerve types:

The clinical manifestations are dizziness, dizziness, tinnitus, numbness in both hands, tachycardia, precordial pain and a series of sympathetic symptoms.

Workers who have been engaged in accounting, writing, typing, office and other occupations for a long time, because of their long-term desk work, make the cervical vertebra in a flexion position or a certain * * *, which not only increases the pressure in the cervical intervertebral disc, but also makes the cervical vertebra muscles in an uncoordinated stress state for a long time. Muscles and ligaments at the back of the neck are easy to be pulled and strained, and the front edges of vertebral bodies are mutually worn and proliferated, coupled with excessive torsion and lateral flexion, which further leads to injury and cervical spondylosis.

Office workers should first maintain a natural sitting posture, with their hips and back in full contact with the chair surface, their shoulders extended backwards, their connecting lines parallel to the table edge, their spine upright and their feet on the ground. Adjust the height of the desk and chair to the best state in proportion to your height, so that you can look directly at the computer screen and relax your shoulders. Avoid excessive forward or backward bending of the head and neck to reduce neck fatigue caused by sitting for a long time.

1. Correct sitting posture: To prevent the occurrence of cervical spondylosis, the most important thing is to sit correctly, relax the neck and shoulders, and maintain the most comfortable and natural posture. Office workers should also stand up and walk from time to time, exercise their necks and shoulders and relax their muscles.

2. Movable neck: After working for about 1 ~ 2 hours, the head and neck should be purposefully rotated several times, gently and slowly, so as to reach the maximum range of motion in all directions. So as to relieve the fatigue of the cervical joint.

3. Looking up and farsightedly: Looking at things at close range for a long time, especially those who are in a bowed state, will not only affect the cervical vertebrae, but also easily cause visual fatigue and even induce ametropia. Therefore, whenever the desk is too long, you should look up into the distance for about half a minute. This can not only eliminate fatigue, but also be beneficial to the health care of cervical spine.

4. Sleep mode: Don't sleep on your stomach while sleeping, and the pillow should not be too high, too hard or too low. Pillow: the center should be slightly concave, and the neck should fully contact the pillow and keep it slightly backward to avoid hanging. Those who are used to lying on their side should keep the height of their pillows and shoulders. Don't read while sleeping. Don't blow cold air on your head and neck.

5. Avoid injuries: Avoid and reduce acute cervical injuries, such as avoiding sudden lifting of heavy objects and emergency braking.

6. Cold and moisture-proof: cold and moisture-proof, and avoid cold attack when taking a bath at midnight or early morning. Patients with cervical spondylosis are often closely related to seasonal climate changes such as cold and humidity. Wind-cold causes local vasoconstriction, reduces blood flow velocity, and hinders tissue metabolism and blood circulation. Wear a scarf or turtle neck when you go out in winter to prevent your neck from catching cold.

7. Prevention of infection: actively treat neck infection and other neck diseases.

Self-exercise to prevent cervical spondylosis

1.*** Baihui:

Press the middle finger or forefinger on Baihui point in the middle of the highest part of the head, and massage it 20 ~ 30 times from light to heavy. Efficacy: strengthening the brain and calming the nerves, benefiting qi and strengthening the body.

2. Press the head:

The thumb is placed on the temples on both sides of the forehead, and the other four fingers are placed on the heads on both sides. Rub your hands vigorously for 20 ~ 30 times at the same time. Efficacy: clear the brain, improve eyesight and refresh the mind.

3. Press the kneading wind pool:

Press the thumb of both hands on the ipsilateral Fengchi point (the depression on both sides of the back of the neck) respectively, and stick the rest fingers on both sides of the head, and press and knead for 20 ~ 30 times from light to heavy. Efficacy: dispelling wind and cold, inducing resuscitation and relieving pain.

Self-exercise to prevent cervical spondylosis

4. Hold the neck muscles:

Put the left (right) hand behind the neck, the thumb on the outside of the ipsilateral neck, and the other four fingers on the muscles of the contralateral neck. Put your hands together hard, lift the neck muscles upward and relax, and press down along Fengchi point to Dazhui point, repeating for 20 ~ 30 times. Efficacy: Solution ... >>

Question 4: How to practice neck muscles? The muscles on both sides of the neck represent a symbol of strength, but it takes time to practice.

1, use the horizontal bar to do the back of the head pull-ups, do 4 groups every day, 5-8 in each group, and slowly add more! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups at the back of your head (imitating the horizontal bar). This action seems simple, but it will be effective if you do it too much!

2. Lift heavy objects (dumbbells, boxes) with both hands as long as you can grasp them with one hand. Do shrug exercises, do them in groups, and add a lot to each group slowly. 3. Being a handstand push-ups is more difficult. Practice slowly. You have to believe in yourself and dare to do it!

4, lying down and lifting barbells, this needs to be done in the gym, this effect is better.

Note: if you want to exercise strength, you can speed up the speed and intensity, but if you want to make your muscles bigger and have a shape, you must pay attention to all the movements slowly and regularly, in groups, and increase the amount accordingly every day, so that your muscles will feel torn and grow! Not everyone can insist, I hope you can do it!

Question 5: How to exercise the muscles of the neck and shoulders? Simple and effective! Exercise methods The following exercise methods are for reference only, and the specific methods depend on individual circumstances. The biceps brachii protrudes from the front of the upper arm. Basic action: 1, arms bent, this action can be standing or sitting, and there are various ways to lift dumbbells and barbells. The upper arm must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii. 2, backhand narrow grip pull-ups, but also use the strength of biceps brachii contraction to achieve the purpose of exercise. (Practice six groups, each group 12- 15 times). The triceps brachii protruding behind the upper arm is the triceps brachii. Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements: lying flat on the wide stool with hands shoulder width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each group 12- 15 times). The muscles of the deltoid shoulder are deltoid muscles, which are divided into front bundle, middle bundle and back bundle. Basic movements: 1, toe adduction, holding dumbbells or barbells in front of you, holding them shoulder-width, and forcibly raising your arms to make them 90 degrees with your body (practice six groups, each group 12- 15 times). 2. In the center sill, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times). 3. At the back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, straighten your arms and push the barbell up, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times). Abdominal muscles lumbar abdominal muscles are difficult to practice, you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your arms straight, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times). Basic action of thigh muscles: 1, squat with the center of gravity behind the neck, barbell on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps femoris. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood. The bodybuilding standard of calf muscles is to practice like diamonds. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Exercise six groups, each group 12- 15 times) Pectoralis major is one of the larger muscles in the human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, hold the barbell with both hands and lift it, then slowly put it on * * *, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times) After the latissimus dorsi muscle is developed, the human torso presents a V shape, like an open fan. Basic movements: 1, pull-ups, pull-ups and then widen your neck, don't shake your body, then bend your arms and pull-ups. This action is the most effective. (Practice six groups, each group 12- 15 times) 2. Rowing vertically, the person's waist bends 90 degrees, hands hang down and hold the barbell, then pull the barbell up to the waist, hold it for a while, and exert force on the back. (Practice six groups, each group 12- 15 times). 3. Practice of special combined musical instruments. Dietary nutrition [edit this paragraph] Overview of bodybuilding nutrition Bodybuilding athletes need special nutrition to meet high-level muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy needed for training and muscle growth and maintain protein. & gt

Question 6: How to practice the muscles behind the neck? Usually at home or in the office, twist your head, twist it left and right, and twist your head backwards as far as possible, which will affect your neck, increase the amount of exercise of your neck muscles, promote blood circulation in your neck, and accelerate the burning of fat into muscles. In addition, you can also do head rotation activities. Take the neck as the center, let the head turn outwards, not too fast, and let the neck get full movement.

Question 7: How should neck muscles be trained? Although you will exercise other muscles and neck muscles at the same time, the action of specially exercising neck muscles should be known to every beginner. When exercising, your mind should focus on the neck muscles. Load-bearing neck bending and stretching, with special sports cap for hanging heavy objects. Your feet should be shoulder width apart, your upper body should lean forward slightly, your back should not be hunched, and your hands should press your knees. Bend your head forward, then use the strength of your neck muscles to lift your head up and back until you can't lean back any more, stop for a while, then control the weight with your neck muscles, and then slowly restore your head to the flexion position to relax your neck muscles. Then do it again. When doing movements, the upper body should remain motionless, only relying on the neck flexion and extension. Inhale when you look up and exhale when you bend forward. Lie on your back on the bench with your neck bent and stretched, your head sticking out of the end of the bench, your neck muscles relaxed and your head drooping as much as possible. Then use the contraction force of the neck muscles to lift the head, keep the chin close to the chest, stop for a while, and then slowly fall back to relax the neck muscles. Then do it again. Don't leave your back on the stool when you do the action. Your head is lifted and drooped completely by the contraction force of the neck muscles, and the action should be slow and steady. Inhale when the head is raised, and exhale when it is drooping.

Question 8: How to simply exercise the neck muscles? Flexion and extension of load-bearing neck

Wear a special sports hat with heavy objects hanging on it, with your feet shoulder-width apart, your upper body leaning forward slightly, your back not hunched, and your hands pressing your knees. Bend your head forward, then use the strength of your neck muscles to lift your head up and back until you can't lean back any more, stop for a while, then control the weight with your neck muscles, and then slowly restore your head to the flexion position to relax your neck muscles. Then do it again. When doing movements, the upper body should remain motionless, only relying on the neck flexion and extension. Inhale when you look up and exhale when you bend forward.

Supine neck flexion and extension

Lie on your back on the bench with your head sticking out of the end of the bench, relax your neck muscles and let your head droop as much as possible. Then use the contraction force of the neck muscles to lift the head, keep the chin close to the chest, stop for a while, and then slowly fall back to relax the neck muscles. Then do it again. Don't leave your back on the stool when you do the action. Your head is lifted and drooped completely by the contraction force of the neck muscles, and the action should be slow and steady. Inhale when the head is raised and exhale when it is drooping.

If you want to improve the exercise effect, you can put heavy objects (small barbells or sandbags) on your forehead with your hands.

Another way: sit with your back against the wall and your head on the wall. Your head and body don't move, but your muscles contract, which is called isometric contraction of muscles, commonly known as "tension"; Or put your hands on the headrest, push your hands forward, push your head back to confront each other, and keep your head and neck still. During exercise, the neck muscles keep tense for 3-5 seconds and relax for 3-5 seconds, which is 1 cycle, that is, 1 time. In this way, exercise 100-200 times a day, divided into 3-5 groups.

You can also lie on your back in bed, take off the pillow, push the bed backwards with the headrest, lift your shoulders and back for 3-5 seconds, and then relax your muscles. Put down the shoulder and back for 3-5 seconds for 1 cycle, so as to exercise the back muscles. At the same time, it can also effectively exercise the muscles of the back, which is also good for patients with chronic low back pain. Exercise 100-200 times a day, divided into 3-5 groups.

You can also lie prone on the bed, remove the pillow, hold your chest out, leave your head, neck and chest off the bed surface (commonly known as "swallowing" or "swallowing") for 3-5 seconds, then relax your muscles and put your head, neck and chest down for 3-5 seconds, 1 cycle, and exercise 50- 100 times a day, with 3 minutes. This kind of exercise is more laborious than the above two ways, which is difficult for some obese patients to complete. Patients can choose appropriate methods to exercise according to their actual situation.

Question 9: How does fitness make the neck longer? How to exercise muscles to make your figure look slender? You can practice shrugging with barbells to develop trapezius muscles. You can also practice the side lift of dumbbells, paying attention to practicing with trapezius muscles.