What to do if the strength is very small?
Teach you how to build bodybuilding muscles
I do n’t know if my friends have paid attention to it, too many characters in the posters, especially the men, they used to paint very stout.
Because of the stout orientation, it can give people a feeling of being strong and powerful.
Friends who want to gain weight ignore the developed muscles.
Although the muscles in other parts of the body will also be attached to exercise the muscles, but the specific exercise of the neck muscles is what every beginner should know.
When exercising, your mind should focus on the intervention muscles.
The functions of the retinal muscle group are: tightening the skin; turning the left and right sides or bending forward and backward; raising the thorax to help inhale, assist swallowing and best.
It may seem difficult to practice rough, but strengthening muscle exercises may improve.
The weight-bearing neck flexion and extension wears a special training cap with heavy objects hanging on it, with both feet standing with shoulder width, the upper body leaning forward, and the back cannot be humped, and both hands press the knees.
Flex your head forward, then use the strength of the neck muscles to lift your head up and back, until you can no longer lift it, stop slightly, then use the neck muscles to control the weight, the head slowly returns to the forward flexion position, and the neck muscles relax.
When doing the action, the upper body should remain motionless, only by proper flexion and extension.
Inhale when you lift your head and exhale when you bend forward.
The supine neck flexes and stretches supine on top, the head is vertical to the end of the stool, the neck muscles are relaxed, and the head sags as much as possible.
Then use the muscle’s contraction force to lift the head, chin close to the front chest, stop a little, the head slowly back down, relax the muscles.
When doing the action, step on the knee above the bench and completely close the contractile force of the muscles to complete the lifting and sagging of the head. The action should be slow and stable.
Inhale when your head is raised and exhale when you sag.
If you want to improve the exercise effect, you can hold the weight (small barbell or sandbag) with your forehead to do another method: sit with your back against the wall, and head back against the wall with your headrest, your head and body are not moving, justThe muscles are contracted tightly, and the isometric contraction of the stretched muscles is commonly known as “stretching force”; or the hands are placed on the headrest, with both hands struggling forward and the headrest forceping backwards, opposing each other.Don’t move.
During exercise, the muscles in the neck continue to be strained for 3-5 seconds. Relaxing and resting for 3-5 seconds is a cycle, that is, once.
In this way, exercise 100-200 times a day, divided into 3-5 groups to complete.
You can also lie on your back, remove the pillow, push your head back to the bed with force, lift your shoulders back for 3-5 seconds, then relax your muscles, put your shoulders down and rest for 3-5 seconds as a cycle to achieve exercisePurpose of hip muscles.
At the same time, it can effectively exercise the muscles of the lower back, and also have fractures for patients with chronic low back pain.
Can exercise 100-200 times a day, divided into 3-5 groups to complete.
You can also lie down on the bed, remove the pillow, lift your head and lift your head, make your head, neck and chest leave the bed (commonly known as “Yan Fei” or “Xiao Yan Fei”, last for 3-5 seconds, then relax your muscles, put your head and neck and rest 3-5Second is a cycle, exercise 50-100 times a day, complete in 3-5 groups.
This exercise method is more laborious than the previous two methods, and it is difficult for some excessive patients to complete.
Patients can choose the method that suits them according to their actual situation.
The number and intensity of muscle exercises are based on the comfort and no soreness after exercise, and note that if you have exacerbated soreness, stiffness, and discomfort, do not practice; if you cause anxiety, soreness, discomfort, stiffness, etc. after exercise, you should appropriately reduceIntensity and frequency of exercise, or stop exercising to avoid worsening symptoms.
This can strengthen the neck muscles, enhance the stability of the cervical spine, and achieve the purpose of preventing and slowing cervical degeneration.