WildFieldHealth|How to exercise neck muscles?

2021/09/2612:03:03 lose 656

Boys with strong necks look more handsome!

Leaning the neck forward makes people look unhealthy.

This is all related to the neck muscles!

Today Xiaohuang will show you how to exercise your neck muscles!

Neck training small catalog

1. What are the neck muscles?

2. How to get a strong neck?

3. Benefits of strengthening neck training

4. Ideal "neck circumference"

1. What are the neck muscles?

To train the neck muscles,

must first know which ones they include~

The neck muscles connect tendons and ligaments to support and move the neck and head.

tendons are connective tissues that connect muscles and bones, and

ligaments connect bones to other bones.

Common muscles related to neck pain:

sternocleidomastoid, scapular flexor, levator scapula, deep scapula And suboccipital muscles.

(1) The sternocleidomastoid muscle

is attached to the bony mastoid process on the skull,

moves down the front of the neck and connects to the sternum and clavicle.

Function: Help rotate the head and tilt the chin, and help protect the fragile structures in the neck.

(2) Trapezius

is a large surface muscle,

extends from the bottom of the skull to the back of the shoulder along the spine. .

The trapezius muscle has three parts: upper, middle and lower.

Function:

helps to extend the head upward and the neck back, rotate/turn the head,

raise and/or lower the scapula.

(3) The levator suprascapularis muscle

is attached to the four cervical vertebrae at the top and extends down to the top of the scapula along the side of the neck.

Function: Helps to lift the shoulder blades, bend the neck to one side, and rotate the head.

(4) Squamous muscles

are 3 pairs of lateral neck muscles, connecting the middle and lower cervical spine and the top of the ribs.

The front and middle squamous muscles are attached to the first rib,

The back squamous muscles are attached to the second rib.

Function: Contribute to the bending and lateral bending of the neck.

(5) Deep cervical flexor

is a muscle group composed of the long head and tail muscles, which run down the front of the cervical spine.

Function: Help the neck bend forward and stabilize the cervical spine.

(6) erector spinae

is a group of many muscles attached along the back of the spine.

Role: Plays a key role in supporting posture, rotating the neck and extending the neck backwards.

(7) Suboccipital muscles

are 4 pairs of small muscles that connect the top of the cervical spine and the bottom of the skull.

Function: It is the need of head extension and rotation.

2. How to develop a strong neck?

(Each of the following movements can be done in three sets)

Action 1: dumbbell shrug

227span with the same width of the knees, stand shoulder width apart with li Slightly curved.

Hold a heavy object in each hand, let your arms hang at your sides, palms facing your body.

Shrug your shoulders upwards, contract the upper trapezius muscles, keep a count, and then lower it.

Repeat 8 to 12 times in each group

Action 2: Face down to resist

228 on the lili_span_span_ul_p2span_span_span _span _p2 228 When breathing, place the dumbbell firmly on the back of your head and slowly lower it.

raise your head in a semicircle,Return to the starting position and repeat 8 to 12 times for each group.

Action 3: One-arm rowing

Stand on the flat bench with your left knee on the span 231 span _li li228 . Holding a heavy object in his right hand.
Bend your torso forward and place your left hand on the bench for support.
Let the heavy hand drop to the ground.
Pull the weight up until your upper arm is parallel to your back, pause, and then lower it.
Repeat 8 to 12 times in each group.
Switch to the left and repeat.

Action 4: Lift the dumbbell forward

Stand with your back straight, hold the dumbbells horizontally and hold the dumbbells horizontally with the palms of the 231span 231span _span li228 _span _span
- Behind the thighs.
- Inhale as you lift the dumbbells with your arms in front and your palms facing down.
- Keep the elbow slightly bent to reduce pressure on the joints.
- Pause when the arm is approximately level with the ground, feel the contraction of the shoulders,
- Use slow and controlled movements to return the dumbbell to the starting position of the thigh,
- pan17_s exhale at the same time,
- Repeat 8 to 12 times in each group.
Action 5: Look up and resist
- Grasp a weight board with both hands and hang on the end of the bench to make the neck flat.
- Place the board on your head while holding it with both hands. This is the starting position.
- When starting the exercise, keep your head straight down and then straight up until your chin touches your chest.
- Repeat 8 to 12 times in each group.
Action 6: Stand upright rowing
- Stand straight,Keep your feet shoulder-width apart.
- Hold a heavy object in front of your thighs, palms facing your body.
- Slowly straighten the weight, just like pulling up the zipper on the jacket.
- Slowly lower the weight to the original position.
- Repeat 8 to 12 times in each group.
Action 7: Reverse Fly Bird

17
ul ul227 ul ul227 li 45 degrees on the long chair.
Hold a heavy object in each hand and extend your arms down to the ground.
Keep your elbows slightly bent, lift the weight and move it to the side, about shoulder height.
Then slowly lower the weight.
Repeat 8-12 times in each group.

Action 8: side lift

stand straight,Keep your feet shoulder-width apart and your knees slightly bent.
raise your arms to the sides until they are parallel to the ground.
The elbows should be slightly bent, and slowly lower your arms.
Repeat 8 to 12 times in each group.

3. The benefits of strengthening the neck training

1. Correct the posture

If the neck leans forward and the front side of the neck is loose.