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武汉夜生活论坛:Cervical spine aerobics suitable for men’s exercise and health

Cervical spine aerobics suitable for men’s exercise and health

Many male friends are used to going to the gym to exercise,In fact, in many cases, some physical movements can completely play a role in health care.Strengthen exercise and fitness in daily life,In order to make the man really straighten up.

Section 1: Golden Lion shaking his head

Preliminary position: Separate legs,Hands on hips.action:

Relax your head and neck,Do a large circular motion slowly,Alternate clockwise and counterclockwise.6 each—8 times.

Section 2: Looking back at the moon

Preliminary position: Separate legs,The arms droop naturally.

Movement: ①Bend both legs slightly,Upper body forward 45°And rotate back to the right,Rotate the head back and upward to make a full moon shape,After raising his head with his left hand,Put your right hand behind your back; ②return to the ready position; ③一④the same as ①一②,But in the opposite direction.Repeat 6 for left and right—8 times.

Section 3: Compete with Xiangli

Preliminary position: flexion of both elbows,Cross your hands and ten fingers behind your head,Separate legs.

Action: ① Put your head back hard,Give the head a certain resistance with both hands at the same time; ②return to the ready position.Repeat 12—16 times.

Section 4: Stretching to explore the sea

Preliminary position: Separate legs,Hands on hips.action:

① Stretch your head and neck forward and turn to the lower left,Look forward and down,Like peeping toward the sea bottom; ②reverted to a ready position; ③one④the same as ①one②,But the direction is to the right.Alternate left and right,Repeat 6—8 times.

Section 5: Supporting Heaven and Earth

Preliminary position: stand side by side,The arms droop naturally.

Action: ① Bend the right elbow,Lift the palm up,Flip your palms up again,Straighten your arms,Left arm slightly bent,Press down firmly with your left hand,Tilt your head back at the same time,Look up at the sky; ②return to the ready position; ③one④the same as ①one②,But the left and right hands are swapped.Alternate left and right,Repeat 6—8 times.

Section 6: Stretching the neck and back

Preliminary position: Separate legs,Hands on hips.action:

① Stretch the top of the head upwards,Like a spherical head,Each time lasts 3—5 seconds; ②return to the ready position.Repeat 12 to 16 times.

By replacing the equipment in the gym with physical exercise,The above methods are designed for patients who can’t exercise the disc protruding in the equipment environment.Can effectively replace equipment exercise,At the same time, it can improve its physical fitness.

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