Question 2: 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 straight arms, 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 3: 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 back hard and stretch back to do exercises against the 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 4: 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 5: How to maintain and exercise neck muscles to relieve neck stiffness? Neck training method:
1, warm up. Before you start practicing, you must remember to move the neck muscles and ligaments. If the neck bridge is too difficult for you, you need a gentler way to warm up. Try "holding your head up". Hands and fingers crossed behind your head. When you nod your head up and down or tilt your head left and right, provide some slight resistance to the neck muscles with your hands. Adjust the range of motion. A group of 20-30 repeated warm-up exercises is enough.
2. Super combination. When training the front side of the neck, the muscles at the back of the neck can rest, but they can't cool down. You should always be ready for a new round of training. When training the muscles behind the neck, so do the muscles in front of the neck. Therefore, in the neck training plan, it is best to train these areas alternately-a group of wrestling neck bridges, then a group of front neck bridges, and so on.
3. Symmetry. In order to prevent injury and maximize strength, all areas of the neck should be trained with the same intensity. In order to develop the neck in an all-round and balanced way, you should pay attention to the fact that when practicing the front neck bridge, the number of groups and repetitions is the same as that of wrestling the neck bridge, and vice versa.
4. recovery. The neck contains a large number of ligaments. Because of the poor blood supply of ligaments, these ligaments take longer to recover from training than muscles. Therefore, don't train your neck more than twice a week. Believe it or not, once a week is enough for most people.
5. Plan. The neck is only a small part of the body. Once you get used to it, you don't really need to spend too much time and energy on training. You can choose to do neck training at any time, but it is a good choice to do back bridge exercises regularly because the spinal muscles have been warmed up at this time.
6. Static maintenance. Don't overwork your neck ―― it may lead to injury. If you have entered a higher level, one of the ways to safely increase the intensity of neck bridge training is to increase the "static grip". When you finish a repetitive action, tighten your muscles and stay in the starting position for a few seconds. You can continue to build up your endurance until it exceeds 60 seconds. This technique is very useful for wrestling neck bridge and front neck bridge.
The neck muscles mainly include sternocleidomastoid muscle, trapezius muscle, platysma muscle, digastric muscle, mandibular hyoid muscle, stylohyoid muscle, geniohyoid muscle, scapulohyoid muscle, sternohyoid muscle, thyrohyoid muscle, sternohyoid muscle and scalene muscle (including anterior, middle, posterior and small parts); Levator scapulae, the longest muscle in the head, semi-spinous muscle in the neck, semi-spinous muscle in the head, clamping muscle in the head and clamping muscle in the neck. Each one has different functions and different training.
Question 6: 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 7: How to train neck muscles 1. Sit with your back against the wall and your head against the wall. Your head and body don't move, but your muscles contract nervously, 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 fight, 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. 2. Lie on your back on the bed, take off the pillow, forcibly push the headrest back to the bed, lift the shoulder and back for 3-5 seconds, then relax the muscles, put down the shoulder and back for 3-5 seconds to rest 1 cycle, so as to exercise the muscles of the neck and back. 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.
Question 8: neck muscle training methods, how to practice neck muscles (illustration) You can practice shrugging with barbells to make trapezius muscles developed. You can also practice the side lift of dumbbells, paying attention to practicing with trapezius muscles.
Question 9: How to strengthen neck muscle exercise? 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. First, strengthen neck muscle exercise, enhance the stability of cervical spine, and achieve the purpose of preventing and slowing down cervical degeneration.
1, the neck is flexed and stretched with load, the head is properly loaded, the feet are shoulder-width apart, the upper body leans forward slightly, the back cannot be hunched, and the knees are pressed with both hands. 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.
2, supine neck flexion and extension, supine on the bench, head out of the end of the bench, neck muscles relax, so that the head droops as much as possible. Then use the contraction force of the neck muscles to raise your head, keep your chin close to your chest, stop for a while, and then slowly fall back to relax the neck muscles. Then do it again.