OXYGYM TIPS |你可怜的颈椎正在崩溃，请在练习中学会去伪存真 WORKOUT IN GOOD FORMS

始料未及的疫情长假给我们带来了什么？

苦练厨艺？看书追剧？还是对人生重新进行思考？

终于有了大把的时间可以对着手机针砭时弊，指点江山，

除了收获更多的迷茫和焦虑外，附赠的产品还有疼痛的颈椎。

What the unprecedented pandemic brought us?

Sharpening your cooking skills? Binge watching TV shows and reading a lot? Or having been reflecting the meaning of life?Finally, we have plenty of time to stare at cellphone to get informed and being critics.

有研究表明，不良姿势正是颈部疼痛的最大诱因。

长期的不良姿态给我们的身体带来了很大的影响，

带来颈椎腰椎的加倍不适。

所以基本的正确动作十分重要，请注意，下方高能！

In addition to earning more confusion and anxiety, a painful cervical spine is included in the side-affect package tooStudies have shown that bad posture is the main cause of neck pain.

Having bad posture in long run cause great impact on our bodies, bringing double discomfort to the cervical and lumbar spine.Correct move in right form is extremely important! Notice the high energy below!

错误体式纠错集锦

关于颈椎

图一坐姿纠正

Sitting posture correction

正确：收回下颚，延长脊背。

Correct: Tilt the jaw inward and extend the back.

错误：弯腰驼背，颈部前探。

Wrong: Bend over and hunch over, neck forward.

图二颈侧伸展

Neck extension

正确：在脊柱正确位置下颈侧拉伸会更加充分

Correct: with the correct position of the spine, the neck is stretched more fully.

错误：在弯腰驼背姿势下颈侧拉伸也会不充分

Wrong: In hunched posture, the neck is not stretched enough.

图三抬头延伸

Head extension

正确：挺直腰背状态下向上延长颈部，呼吸顺畅

Correct: extend your neck upwards with your back straight and breathe smoothly.

错误：耸肩驼背状态下过分向后抬头，呼吸不畅

Wrong: Shrug and hunch head backwards too much, not breathing well.

图四肩部舒缓

shoulders relaxing

利用瑜伽带，抓取两端适合长度，从前向后活动肩部

也可以使用跳绳、皮带、长毛巾代替

Move arms front to back holding yoga strap to exercise shoulders.

You can also use jumping rope, belt, and long towel.

正确：挺直腰背，收回下颚，手臂伸直，充分伸展

Correct: Straighten your back, tilt the jaw inward,

extend your arms fully.

错误：弯腰驼背，颈部前探，手肘弯曲，伸展不充分

Wrong: Bent over and hunch over, neck forward,

elbows bent, insufficiently stretched.

图五活动颈部

Neck moves

正确：完成颈部六个运动方向即可，即抬头、收下额、

向左右侧伸展、向左右转动颈部。

Correct: complete the six directions movement for neck, which are,

raise your head, jilt your jaw inward,

extent your head to the left then to the right,

and turn you head to the left then to the right.

错误：甩动头部，在颈部不适时会加重不良感受

Wrong: Shake your head will cause pain when your neck feels uncomfortable.

以上就是本期给大家带来的常见动作的对比，只有正确姿势才能给我们的身体带来更健康的效果，也欢迎大家关注下一期专栏，带各位在运动姿势中“去伪存真”。

The above is a comparison of the common movements. Only correct posture can bring better healthier result out of your workout. Please follow OXYGYM public Wechat account, we will bring you the authentic workout in good forms.

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