How to exercise neck and shoulder muscles

Back muscles are difficult to train. What should men do if they want to train their back muscles? Some men may spend a lot of time on fitness, but their muscles are rarely bulging. The reason is that they do not understand the rules of muscle growth. By improving the details and avoiding mistakes, you can build more muscles in the shortest time and avoid the risk of injuries caused by exercise. Please see the following introduction for details.

Building muscle is simple; you build muscle by repeatedly lifting and lowering heavy objects. But by improving the details and avoiding mistakes, you can build more muscle in the shortest possible time while avoiding the risk of injury that comes with exercise.

Men's back muscles also need to be exercised. In addition to making people dizzy for three days, the body is also in great shape. Even the back view is enough to kill Bill! And you, just move in this direction and exercise!

1. Sit in the front third of the swivel chair, place your feet naturally and flat on the ground, put your hands on your hips, arch your back slightly, tighten your abdomen, lower your head, and look at the position of your navel. Hold for 15 seconds and repeat 5 times. It can relieve the tense chest caused by maintaining a posture for a long time.

2. Sit upright on a chair with your hands on your chest, spread your feet slightly wider than your shoulders, bend your knees to 90 degrees, take slow, deep breaths, and when you exhale, lean your upper body forward but don't lower your head. Hold for 5 seconds and then slowly return to the original position. This is a good way for office workers to stretch their back muscles.

3. Hold a dumbbell in each hand, stand with your feet shoulder-width apart, bend your knees slightly, bend forward so that your torso is basically parallel to the ground, let your arms hang naturally with your palms facing each other, then bend your arms slightly and raise the dumbbells to the sides. Don't think that lateral raises are purely shoulder training. In fact, most of the muscles of the posterior deltoid are on the back. Strengthening the posterior deltoid muscles can completely get rid of the nightmare of narrow shoulders.

4. Prone breaststroke is a bodyweight exercise that can be done by lying on the bed, but it can fully exercise the entire back. Lie prone on the mat, lift your upper body slightly, bend your elbows and keep them in the air, keep your forearms parallel to your body, and your upper arms close to your body. When you exhale, stretch your arms forward and then return to their original position.

5. Grip your hands slightly wider than shoulder width and do pull-ups. This mainly exercises the muscles on both sides of the outer back. The muscles in this area are an important prop to show a man's tallness and sturdiness.

5 signs of overexercise

1. Feeling physically tired

It is normal to feel tired after exercise, but if the fatigue persists for 2 to 3 days or longer, it may be the result of overexercise. At this time, you need to stop exercising temporarily to allow your body to fully recover.

2. Muscle pain

Lactic acid accumulates after exercise and fitness, and muscle pain is a normal phenomenon, but if the pain persists for 3-4 or longer hours, you should reduce the intensity of exercise. If the condition is serious, you should stop exercising immediately and do massage, physical therapy, etc.

3. Dizziness and headache

This condition occurs after strenuous exercise and is mainly related to changes in blood pressure and low oxygen levels in the blood.

The editor needs to remind you that due to excessive exercise, excessive stimulation to the body will suppress one's appetite. At this time, you should pay attention to the nutrition and combination of your diet. If nausea and vomiting occur after exercise and it is not caused by diet, it is mostly caused by excessive muscle exercise and lack of oxygen. Exercisers should start with a small amount of exercise and progress step by step.