Yoga has a strong exercise effect on muscles
Yoga can not only nourish your breath and shape your body, but also has a strong exercise effect on muscles. Yoga exercises muscles include neck muscles, back muscles, chest muscles, arm flesh, leg muscles and abdominal muscles, etc., to adapt to the balanced development of the body in all aspects. Don't force too hard when exercising your muscles. Forced movements can easily cause damage to your body. Therefore, pay attention to maintaining a balanced attitude during practice and make exercise a happy enjoyment.
1 One-handed lateral pressure on neck flexion and extension
starting position
Press the right side of your head with one hand and place the other hand on your left waist. You can sit and stand.
action process
The hand pressing on the right side of the head pushes the head hard to the left, while the neck holds it hard to prevent it from being easily overwhelmed, but it is gradually overwhelmed. Then, the neck forcibly lifts the head up and right, while the right hand presses the head hard to prevent it from being easily lifted, but gradually becomes completely upright. Repeat this many times until your neck feels sore. After practicing one side, switch to the other side.
breathing method
Inhale when pressing your head hard sideways with one hand, and exhale when pressing to the bottom.
attention points
Be careful not to use too much resistance. Use less force in the first few times, and then gradually increase it to avoid neck sprain. Do not allow any rotation of the neck, but only flexion and extension.
2 Press pressure with both hands on neck flexion and extension
starting position
Cross your fingers and press behind your head.
action process
Press hard on the head with both hands to bend forward and downward, and hold hard on the neck to prevent easy depression, but gradually press until the neck touches the handle of the clavicle. Then, the neck vigorously lifts the head upward, and the hands press the head vigorously to prevent it from being easily lifted, but gradually lifts it to the original position.
breathing method
Inhale when pressing hard with both hands, and exhale when pressing to the bottom. Inhale when lifting your head up and exhale when lifting it back to your original position.
attention points
When bending and extending the head, do not lean forward and backward. Be careful not to use too much resistance. Use less force in the first few times, and then gradually increase it to avoid neck sprain. Do not allow any rotation of the neck, but only flexion and extension.
3-head pressing iron plate neck flexion and extension
starting position
Lie down on the bench, hold an iron piece in both hands and press it behind your head, and your head droop.
action process
Lift your head vigorously with your neck to the highest possible point. Relax your neck and let your head slowly droop to its original position.
breathing method
Inhale when lifting your head up and exhale when lowering it.
attention points
When lifting your head up, look up as much as possible, and when lowering your head, look down as much as possible. In this way, the flexion and extension can be complete.