How to exercise neck muscles
First, neck muscle training
Strong neck muscles not only look strong, but also are very practical in sports, especially in fighting. When an athlete is hit, his head swings violently, and his brain will oscillate. A thick neck can help resist external impact to reduce the swing amplitude of his head, which can reduce the impact intensity of his brain, thus reducing the dizziness caused by the impact. Second, when the neck is hit, it will compress the carotid artery and cause dizziness due to cerebral ischemia. Strong neck muscles can cushion the impact of impact and reduce the pressure on carotid artery. From these two points of view, the muscle circumference and strength of the neck are very important for the ability to resist blows.
How to carry out scientific neck muscle training?
The basic method without instruments is unarmed resistance training, that is, the hand exerts forward, backward or lateral force on the head, and the neck exerts force in the opposite direction to resist flexion and extension.
The advanced muscle training method without instruments is neck bridge, which is divided into front axle and rear axle. The front and rear parts of neck muscle training are respectively. Pay attention to the fact that the training of the cervical bridge muscle is dangerous to the cervical pressure and not suitable for beginners. Don't imitate easily without the guidance of professionals! When carrying a load, you can apply resistance to your head in different directions with the help of a headgear, and its principle is the same as that of unarmed muscle resistance training. Elastic bands can also play a similar role.
One of the main functions of the bundle of trapezius muscle is to lift the scapula. The most targeted training movements are all kinds of weight-bearing shrugging, and training items that need to lift heavy objects such as farmer walking and hard pulling can also be used as this part of muscle training.
Compared with muscles in other parts of the body, neck muscle training is not an easy task. To achieve the above effects, long-term training is needed. Remind friends that you must warm up and protect yourself during training, protect your own safety, do what you can, and don't make a training plan beyond your own strength. Of course, it is best to do muscle training under the guidance of a fitness coach.
Second, what muscles are there in neck muscle exercise?
The bones of the neck include seven vertebrae, also called cervical vertebrae, which are part of the spine and can bend and rotate in all directions. Vertebral artery, spinal cord and branch nerves that supply blood to the brain are gathered inside the cervical vertebra, and many ligaments and muscles are attached to it.
1, superficial muscle
Among the neck muscles, the superficial layer of sternocleidomastoid muscle and the upper bundle of trapezius muscle have great influence on the visual effect, in which the sternocleidomastoid muscle is located on the side of the neck and the upper bundle of trapezius muscle is located behind the neck.
The sternocleidomastoid muscle starts from the sternal stalk and the upper edge of clavicle, and ends obliquely at the facial mandibular mastoid. The contraction of one sternocleidomastoid muscle makes the head bend to the same side and turn to the opposite side? I twisted my neck and turned my head. Both sides contract at the same time to stretch the head backwards. Students who have fallen on pillows will remember this uncomfortable feeling. Stiff neck is caused by spasmodic pain of sternocleidomastoid muscle and its surrounding tissues.
Stiff neck itself is self-limited, once it happens, it will limit the range of motion of the patient's neck and accelerate self-healing. However, frequent stiff neck may be related to cervical spondylosis, and it is necessary to actively check after excluding external factors such as improper pillow height. In addition, the long-term tension of unilateral sternocleidomastoid muscle will make the muscles on both sides unbalanced, leading to torticollis.
The upper bundle of trapezius muscle is located behind the neck, starting from the nuchal ligament and spinous process of cervical spine, and ending at the inner edge of clavicle and acromion and the lower edge of scapular ridge. When both sides contract at the same time, the head leans back, and when one side contracts, the neck leans to the same side and turns to the opposite side. Tilt your neck+turn your head+look up, similar to? Looking up at the sky at a 45-degree angle? .
These two superficial muscles of the neck have great influence on the visual morphology of the neck. A thick neck will make you look strong.
There is a misunderstanding about trapezius muscle bundle. Too large trapezius muscle causes shoulder slip. On the contrary, muscles such as the upper bundle of trapezius muscle and levator scapulae can hold up the scapula, and when these muscles are too weak, shoulder slip will occur.
If the trapezius muscle is too developed, the students with narrow shoulders do look like shoulders. In addition to widening the triangle and back as much as possible, we should also pay attention to reducing the leverage of trapezius muscle in shoulder and back training. But trapezius package is actually very difficult to do.
For girls, beautiful neck muscles can make you wear strapless clothes such as suspenders, evening dresses and wedding dresses beautifully.
2. Deep muscles
There are many deep muscles in the neck, which can be simply divided into two categories according to their functions in order to facilitate understanding and memory:
The first type: the bone or ligament that starts from the cervical vertebra and ends outside the cervical vertebra, and its function is to make the cervical vertebra tilt or rotate in different directions. The first type of muscle in front of the neck is scalene muscle, which starts from the transverse process of the cervical vertebra and ends at the ribs. When both sides contract, the neck leans forward, and when one side contracts, the neck leans forward. The first type of muscles behind the neck are levator scapulae, rhomboid, capitulum and neck. Contraction on both sides makes the neck lean back, and contraction on one side makes the neck lean back.
The second type: it starts from the cervical vertebra and ends at other cervical vertebrae or thoracic vertebrae, and its function is to bend the cervical vertebra in different directions. The long neck muscle and the long head muscle are attached to the front of the cervical spine, which makes the neck bend forward when contracting, and the unilateral contraction makes the neck bend forward to the same side. The semi-spinous muscle attached to the back of the cervical spine also belongs to the second category, which makes the neck stretch backward when contracting and bend to the ipsilateral back when contracting unilaterally.
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