How to train a swan neck? How to develop a swan neck?

If we want to practice swan neck, first of all, we must first change some bad habits in our lives, secondly, we must exercise our neck, then massage our neck, and finally adjust our sleeping position. If we can do all of the above, we can also have a fair and slender neck like a white swan.

1. Some bad habits that change your life.

The daily habit of "bowing people" can be regarded as walking and playing with mobile phones, playing with mobile phones in the car, and always bowing their heads to play with their mobile phones, in fact, this hurts the neck very much, which will lead to a "rich bag" on the back of the neck!Get rid of bad habits and remember to walk with a straight back; Daily application of skin care products should also be piggybacked on the neck to avoid long neck lines; Don't overeat, eat reasonably, and your neck will be more slender!

2. Exercise your neck.

First of all, we first straighten our back, stretch our neck, and look straight ahead against the wall, and then move away from the wall, raise our chin for about 10 seconds, and slowly lower it, knowing that there is a feeling of tension in the neck. Turn left and right three times, repeating this series three times.

3. Massage the neck.

Gently massage the neck from under the ears to the collarbone, then press on the joints of the four fingers and spread to the sides. Repeat the massage, it will be much more comfortable.

4. Adjust our sleeping position.

When sleeping, try to lie flat to avoid the increase of neck lines. Don't sleep on your side or stomach, as this will squeeze your neck!

If you want to train a beautiful swan neck, you must follow the steps belowClause.

3. Clean the skin near your neck.

1. Maintain a good habit of straightening your neck in daily life First of all, many people's necks are not good-looking, in fact, they are caused by inattention in life. Nowadays, we not only have to read and write, but also play with mobile phones and computers, so our shoulders and necks are always slumped, not only do the whole person look unrefreshed, but also the neck looks very unaesthetic. The swan neck is actually the neck of the swan, and the neck of the swan is not only slender, but also straight, so if we want to practice the swan neck, we must straighten the neck in daily life, but it must not be too stiff, otherwise it will look funny.

Second, do some neck exercises Secondly, many people's swan necks are not actually born, but acquired. Many people's necks are actually not long, so in this natural condition is very different from the swan neck, we need to do more exercises, for example, there are many tutorials on the Internet to teach you how to practice the swan neck, these tutorials are almost all local exercises around the neck, after a long time, the muscles near the neck will become firmer, and the fat will become very small, so that even if our neck is still not long enough, it looks at least like a swan neck.

3. Clean the skin near the neck Finally, many people think that a slender neck can be called a swan neck, but this is actually not enough. Let's imagine, if a person's neck is thin, long and straight, but the ** near the neck is pitted, then everyone will still think that it is a swan neck? I don't think so, so we should pay attention to taking care of the ** around the neck when we practice swan neck, and only with a good ** can it be regarded as a real swan neck.

The first step of the swan neck is to hold the towel with both hands, inhale and hold the chest, lift the chin and pull the cervical spine diagonally upward, stretch the arms diagonally back, expand the ribcage and hold for a few seconds.

Step 2: Exhale, try to lower your head towards your chest, retract your chin, close to your collarbone, stretch your shoulder and neck muscles for a few seconds, and repeat five to eight times.

The third step is to give some force to the neck, wrap the head with a towel, stretch the corners of the towel forward and backward with both hands, parallel to the ground, and the neck muscles make the head forcefully back against it, hold it for a moment, and repeat about five times.

Step 4: Tilt your head, cross your waist with your left hand, press your left temple with your right hand, exhale, gently pull your head with your right hand and tilt it to the right, while pressing down on your left shoulder, hold for a moment and then repeat to eight times.

Step 5: Straighten your body, cross your fingers at the back of your neck, and press and squeeze the muscles at the back of your neck with the palms of both hands ten times.

Step 6: Raise your arms as high as you can and place them behind your head, grasp the towel with both hands, open your entire ribcage for one minute, and repeat five to eight times.

Step 7: Straighten your waist, fold your hands in front of your chest, exhale and turn your head to the left to keep the maximum amplitude, push your hands firmly to your right shoulders for a moment, then repeat the movement five to eight times in reverse.

Step 8: Straighten your arms, hold your hands on the chair, spread your feet apart, press your chest down to the ground, work on your ribcage, inhale and look up, exhale and lower your chin close to your collarbone, repeat five to eight times.

1 Fish Pose: Lie on your back on the mat, bend your legs, and place your right leg on your left leg. Bend your elbows, raise your chest, and let your head touch the ground. Hold here for three breaths.

Yoga is learned every day. Concern.

2. Simple cross-arm clasp uplift exercise: cross the calves in the middle, cross the hands in front of the chest, palms facing outward, and then slowly raise them above the head. Keep your shoulders away from your ears and follow your breath and raise your head.

Yoga is learned every day. Concern.

Comments. 3 Relaxation Neck Exercise: Lie on your back on the mat with your hands open. Bend your legs and stretch your knees toward your ribcage. Twist your body to the left, inhale, and let your right hand move away from your left hand and make a circle around your head.

Yoga is learned every day. Concern.

Comments. 4 auspicious body seal exercises: cross the middle of the legs and put the hands together behind the body. Turn your palms inward and push upwards. As you exhale, bend your body down and touch the floor with your forehead. Straighten your body as you inhale.

Yoga is learned every day. Concern.

5 Toe Squat Exercise: Bend your legs back and sit on your heels with your hips. Place your hands on your thighs and open your shoulders back. Ten fingers crossed, slowly raised above the head. Keep your arms away from your ears.

Yoga is learned every day. Concern.

He is a member of the Standing Committee of the Chinese Integrative Medicine Integration Professional Committee, and a specially appointed athlete after injury surgery for dozens of Olympic medalists.

Preparation of sports equipment: a handkerchief, a book, a bottle of mineral water, a small air cushion, an inflatable ball, a small yellow duck.

Step 1: Adjust the cervical spine to a neutral position.

What is a swan neck? First, it is beautiful, second, it conforms to the neutral position, the cervical spine does not stretch forward, there is no contraction, there is no left and right side deviation and rotation, the force is balanced, there will be no bad posture of round shoulders and hunched neck stretching forward, and the bad posture is very ruinous! Therefore, first of all, adjust the neck to a neutral position, that is, to make the earlobe and acromion in a straight line, which is a neutral position of the head.

Finger tap the lower jaw to bring the cervical spine back to a neutral position.

Action essentials: Stretch out one of your fingers, point to the jaw, the whole head has the feeling of gently shrinking back, at this time there may be a little double chin, if there is a double chin, it means that it is not straight enough, there is no upward axial extension.

Step 2: Exercise neck movement with a book on your head.

You can learn to dance, dancing can make people's body shape more perfect, not only improve people's temperament, but also practice swan neck.

1. Stand against a wall.

Practice standing with your body against the wall every day after eating, with your head, back, and legs close to the wall, for at least 10 minutes a day. This action not only helps to create a "swan neck", but also slims the waist.

Note: Chest and abdomen straight, shoulders abducted, muscles of the whole body tense, clamp the hips, legs slightly forced.

2. Put your hands together and put them back.

Keep your back straight and fold your hands back together to stretch your back.

Try to stick to it for as long as you can.

3. Physical movements.

With certain exercises, such as the swan arm series of Mary Helen Bowles, the founder of Beautiful Ballet, and the body shaping course.

Fourth, eliminate trapezius muscles.

If the trapezius muscle is too developed, it will appear that the neck is thick and short, and the visual weight will be five pounds in an instant.

If you want to get rid of the trapezius muscles, you need to do regular stretching exercises - the ears find the shoulders.

Find the left shoulder in the left ear, find the right shoulder in the right ear, do 30 at a time, and try to press down.

Stretch your neck often, lift your neck properly, avoid often bowing your head and produce certain neck lines, every time you take a bath, you can use a special moisturizer for the neck to apply and lift, and insist on using it to avoid wrinkles on the neck and improve the dull complexion of the neck. In addition to insisting on neck skin care, it is also necessary to maintain a good lifestyle.

1. Practice standing with your body against the wall after eating every day, with your head, back, and legs close to the wall, and insist on it for at least 10 minutes a day. 2Keep your back straight and fold your hands back together to stretch your back. 3. Cooperate with certain exercises, such as body shaping tutorials, etc. 4

This requires a good sitting posture, a good habit, don't hunch, then the trapezius muscles will get bigger, the neck will look short, you can try the beautiful ballet tutorial, Bilibili has it. Hope mine will help you.

Try to lower your head towards your chest, retract your chin, close to your collarbone, and stretch your shoulder and neck muscles for a few seconds, repeating five to eight times.

The third step is to give some force to the neck

Hang for fifteen minutes every day.

Not only can you train a swan neck.

You can also practice a swan-necked tongue.

Exercise more, pay attention to rest in daily life, regulate physical functions, and improve bad habits that affect physical health.

As long as people are thin, nothing is impossible. Whether to practice or not is just a minor question. If it's a big fat man, no matter how much you practice, you can't have a swan neck!

Every day I get up and look through the autumn water, and the neck inspector waits for good things to come, and in the long run, it will become a swan's neck.

It is recommended to use a spine support mattress, also known as a head care mattress. Use sleep for traction.

Keep your head up and chest up and do neck exercises.

Always walk with your head up and chest up, walk naturally and gracefully, and don't look at your phone, especially not looking down at your phone and computer.

This ** is so beautiful, I like it.

What is a swan neck?! Please kind-hearted people can popularize science.

If you want to train a swan neck, you must do exercise, and proper exercise is very important. You can use dancing and yoga instead, which can not only improve your temperament, but also make your neck more slender. Of course, you should also pay attention to your diet, not eat greasy food, and maintain a good body shape.

If you want to develop a swan neck, it is very important to do exercise, but doing sports here is not about doing high-intensity sports, but about doing exercises that modify the body. For example, when doing yoga, many yoga movements are conducive to modifying the body.

1. Trapezius stretching: put your hands together in front of your chest, slowly turn your head to one side, exhale and inhale slowly, hold on each side for ten seconds, and do ten sets of each.

2. Open shoulders on the back: Grasp the back with both hands, open the shoulders backwards and raise both hands, and raise vigorously until the collarbone forms a line. Do it 20 times, you can divide it into 2 groups.

3. Arm extension: raise your head and chest and abdomen, stretch your arms upwards from the back of your head, feel the stretching force of your spine, hold for 5 seconds, this action can improve the hunched back and round shoulders, repeat 20 times.

4. Shoulder wrapping exercise: shrug your shoulders upward, slowly open your shoulders, move your shoulders backwards, sink your shoulders hard, you will feel the stretching of your trapezius muscles, do 5 sets, 20 reps per set.

5. Upright push-ups: support the wall with both hands shoulder-width apart, inhale against the wall, push away and exhale, 50 times a day.

Liu Shishi, everyone knows you, a typical temperament beauty, Liu Shishi's temperament is a large part of her posture, Liu Shishi's neck can be called a swan neck, swan neck wearing clothes, sleek shoulder clothes, bandeau will be very beautiful, I want to have a temperament. Today, I would like to introduce you to the movements of practicing swan necks and how to maintain them.

1. What does a swan neck look like

A swan neck, which has a slender and slender neck like a swan. A smooth and tight neck is one of the cutie marks, which will look much better when wearing clothes, and it is also a must-have symbol for European and American goddesses.

2. Swan neck maintenance skills

Nurturance. Change your habits, sleep with a flat pillow, stretch your neck when you walk, and apply skin care products to your neck properly. A more upscale approach is to find a plastic surgeon for injectable or laser cosmetology.

The shape of the neck cannot be changed by nature, but what men value is not the slender and beautiful neck that is as beautiful as a swan, but the perfect skin texture of the neck: the skin is delicate, there are no obvious lines, they all understand that neck lines are inevitable, but at least don't look up and see three circles, no pigmentation, no color difference with the face, no sagging and uneven skin tone.

Maintenance. 1.Long-lasting hydration.

Dehydration is the source of a range of neck problems. Whether the usual cream can be used on the neck, the expert's advice is yes, but it is not enough to ensure the moisturization of the neck, or invest in a bottle of moisturizing but the neck cream absorbs the cavity more quickly.

2.Lifting massage.

The neck is covered with the lymphatic system, and the skin structure is rougher than the face, and the horizontal structure is more, so when using neck cream to massage, it is necessary not only to massage along the lymphatic system, but also to use a bottom-up lifting gesture to avoid pulling.

3.Supplement gum bentonium.

Clothing friction and prolonged bowing of the head to the computer make it easier to lose the collagen in the neck, which is not much. The most important thing in neck care is to replenish collagen.

3. Practice the movement of the swan neck

Step 1: Tighten your abdomen, open your shoulders, keep your neck slender, and stretch your hands to your sides, lower and raise. The whole work needs to do four eight beats.

Step 2: Push your hands higher and stretch your arms at the heights.

Step 3: Push your arms to shoulder height.

Step 4: Put your arms down and rest for 15 seconds. Repeat the steps above. Repeat this 3 times a day.