The correct method of hanging horizontal bar to treat cervical vertebra is very common, which is common in residential areas or parks. In life, not only young people, but also more and more middle-aged and elderly people often use the horizontal bar for exercise. Let's take a look at the correct method of hanging horizontal bar to treat cervical vertebrae.

The correct method of treating cervical spondylosis by hanging horizontal bar 1 For patients with cervical spondylosis, hanging horizontal bar is mainly to stretch and stretch the muscles of the back, thus promoting the strength of the muscles of the neck, shoulders and back, relieving muscle spasms and relieving the symptoms of neck, shoulders and back pain.

In this case, you can hold the horizontal bar tightly with both hands, then your palms face your body, your hands are shoulder width apart, your body is off the ground, your knees are slightly bent, your upper body is in a straight line, and then push-ups. When the chest is pulled in a straight line with the horizontal bar, hold for 30 seconds, and then slowly fall.

This situation can be done 5 to 6 times a day, which can exercise the muscle strength of the neck, shoulders and back, relieve muscle spasm, correct the curvature of the cervical vertebra, and relieve the symptoms of neck, shoulders and back pain of cervical spondylosis.

How to use hanging horizontal bar to treat cervical spondylosis?

1, make full preparations.

Then before hanging the horizontal bar, you must be fully prepared, otherwise, it may cause certain harm to your body. First, be sure to prepare gloves, so that when you fall, your hands will not feel particularly painful and your grip strength will be enhanced.

In addition, warm up before hanging the horizontal bar, otherwise it may lead to muscle sprain and so on. For the sake of our health, everyone must warm up.

2, the action should be correct.

We should hold the horizontal bar tightly with our hands, and then our palms should be facing our bodies, and our hands should be shoulder width apart. Let your body leave the ground and bend your knees slightly. Keep your upper body in a straight line, which is a more correct posture.

Then we will try to rise as high as possible, and the chest and the horizontal bar will be in a straight line. Of course, it may not be possible for some friends who just started doing this action, but everyone can try their best to go up, reach a peak position of their own, stay for 30 seconds, and then slowly fall. If you think the action is too difficult, you can do it step by step.

Second, why can hanging the horizontal bar treat cervical diseases?

In fact, many of our cervical spondylosis are caused by muscle fatigue by keeping the same movement for a long time, but hanging the horizontal bar can effectively stretch and stretch the muscles of our back, thus getting very good results. Therefore, hanging the horizontal bar can effectively alleviate the phenomenon of cervical pain. If you have friends who are troubled by this, you might as well try more.

The correct method of hanging horizontal bar to treat cervical vertebra 2 The horizontal bar mainly depends on the strength of both arms. If you can't get up, you can adopt the following simple methods:

1. First, spread your legs horizontally for 40cm, and stand up straight with the direction perpendicular to the horizontal bar.

2. Put your hands on the horizontal bar and get up slowly. If you can't get up, you can jump up with explosive force, then stick to it for a while and try several times.

3. After you have the explosive power of your arm, try to pull it up directly. If you can't succeed, you can use dumbbells to increase your arm muscles, and then it's easier to do the horizontal bar. Attention: Be careful to do the horizontal bar to avoid arm strain.

What should I pay attention to when hanging the horizontal bar?

Hang the horizontal bar only once or twice a day, depending on the individual's physical condition, and stay for five to thirty seconds each time; Don't jump directly after hanging the horizontal bar, lest gravity press the spine from the heel and damage the spine. It is best to prepare a footstool chair, where the toes are straight, which is convenient for going up and down. It's safer to have someone look after those who are easily dislocated when they are old.

Correct method of treating cervical vertebra by hanging horizontal bar 3. Correct practice methods and precautions of hanging horizontal bar.

Initial reaction

Hold the horizontal bar with both hands, palms facing outward (that is, palms facing the outside of the body). When the body is suspended, the knee joint remains slightly flexed and the ankles cross each other. Keep your head centered and in line with your spine. Keep your hands shoulder-width apart.

Call to action

Pull the body vertically upward until the upper part of the chest is on the same level as the horizontal bar, which is the end of the centripetal training stage of this exercise. Then, the joints are fully extended, so that the body moves down and returns to the initial state (this is the end of the centrifugal training stage).

Action path

Keep your body moving vertically upward. When the body moves upward, the upper body leans back slightly so that the mandible can cross the horizontal bar smoothly.

Fixed action

Tighten the scapula. Keep your body center of gravity stable and avoid distortion.

Matters needing attention

The arm is in a fully extended state. At the beginning of automatic movement, the shoulder blades keep close to each other (adduction) and sink. Turn, twitch, lift your chin or shoot your joints to overstretch.

How to practice the horizontal bar

(a) practice pull-ups

1, the front of the neck is wide and the pull-ups are upward.

Pull-ups with wide hands in front of the neck are a common exercise method, which can be used by most people and has a good effect. The key exercise parts are latissimus dorsi and shoulder muscles. Friends who want to exercise muscles can use this method. The arm is suspended by a single pole, and the distance between the hands is basically shoulder width. Hold the crossbar with the forehand, so that the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are straight and naturally close together.

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2. The neck is wide and the pull-ups are upward.

The method of keeping the neck-back pull-ups is basically similar to that in front of the neck, and the movements are similar to those on the top, but the strength of the neck-back pull-ups is higher, which requires us to have enough physical strength to keep fit. When the front neck pull-ups can be successfully completed, you can try to practice the back neck pull-ups Different from the pull-ups in front of the neck, when the horizontal bar touches the back of the neck, it will pause for 2-3 seconds and then repeat the action.

(2) Practice on paper.

1, abdominal muscles and biceps brachii are mainly practiced on the body. When practicing, you should make full use of the lever principle, press your head backwards, and exert your strength steadily on your waist and arms.

2. Beginners can start to exercise arm strength from pull-ups, and then practice hanging bars and abdomen. At the same time, they can also help practice sit-ups and increase abdominal strength.

It is normal that you can't roll it up at first. Don't be discouraged. The key is to persist. After your arm strength and abdominal muscle strength reach a certain level, you can try to do coherent movements. If you still can't get up, you can try to grab the bar. The so-called grab bar is to go through two or three steps of run-up, and then use the inertia of jumping on the bar to roll up. Usually most of them will succeed. At the beginning of practice, using the grab bar can first understand the essentials of the rolling action, and then increase the confidence of practice.

(3) Practice single vertical arm on the bar

1. The coordination of arm strength and body is the main exercise of one-arm pole climbing. At the same time, there are certain requirements for the use of wrist strength and the flexibility of wrist rotation.

2. At the beginning of training, you can choose your accustomed arm to do arm flip. If you can't get it up at first, don't rush for success. You can focus on the wrist flip. When your arm strength reaches a certain level, you can also use the grab bar mentioned above to experience one arm.

3. When one arm has turned the bar into a supporting state, the bar on the single vertical arm is almost practiced. At this time, we should pay attention to controlling the posture of the body, and the other arm can turn over the horizontal bar to support the whole body with the help of the body swing trend.

4. When you can finish the exercise of 1~3, you can refer to the exercises of 4~8 and practice further step by step. Generally speaking, the practice of horizontal bar requires high physical fitness, so you must strengthen protection when practicing, especially the practice of 4+0 ~ 3, which is easy to get hurt. The key is to lay a good foundation, and you can also use bandages to prevent your hands from slipping off during practice.