Do you have muscle weakness due to lack of exercise? If you love to do these two little actions, you will know: love to hold your chin and cross your hands

Are you one of those "mountain-like people" who sits for a long time and doesn't like to exercise? People who lack exercise will not only increase their risk of obesity, cardiovascular disease, muscle degeneration, and indigestion, but may even be at risk of death. How do you know if a person lacks exercise? A Japanese physical trainer said that people who like to rest their chin on their hands or cross their arms lack exercise. In addition, how should people who exercise less avoid sports injuries? Experts remind us to avoid standing forward bending and stretching the Achilles tendon.

The splenius capitis muscles weaken with age, causing people to want to support their head with their chins

Japan's chief strength and conditioning trainer James Osamu Nakano said in his new book "When the doctor says: "Please exercise!" The best exercise guide for treating patients with diabetes" that everyone must have seen many people resting their chins on their desks or coffee shop tables, or crossing their arms. These movements are actually related to muscle strength, and these movements may indicate a lack of exercise in the body.

People hold their chins with their hands because they want to support the weight of their heads. It is said that the weight of the human head accounts for about 10% of the body weight, which is about 5 kilograms. Therefore, the top of the spine bears such a heavy weight.

In order to develop the human brain, the head becomes larger, but the entire structure becomes thinner as the spine goes up. Because the huge head is located at the top of the spine, which is the thinnest part of the "cervical spine", the muscles extending from the neck to the shoulders are forced to bear a considerable burden all day long. Logically speaking, the structure of the cervical spine should be thicker to be more stable.

The muscles that prevent the head from falling or tilting forward are called the splenius capitis. This muscle will also decline with age, so the shoulders and neck will become easily tired, which will make people want to support their head with their chin in their hands. Most people who hold their chin in their hands have weak back muscles and a tendency to hunchback.

Most people who hold their chin in their hands have weak back muscles and a tendency to hunchback.

People who hold their chins in their hands exercise their necks: daily body activities can wipe the glass windows

How should people who can support their chin exercise their neck? Instead of doing muscle training to exercise your neck, it is better to do exercises to move your body. After all, to stabilize the head, you will naturally use the muscles around the neck, which will indirectly exercise the neck. Even everyday household chores, such as carefully moving items to shelves when organizing them, and large-movement activities such as wiping windows, can use the splenius capitis.

People with crossed hands exercise the deltoid and trapezius muscles of the shoulders: raise the arms upwards significantly

As for those who cross their arms, it is also caused by muscle weakness. Each arm weighs about 3 to 4 kilograms, and the deltoid muscles, trapezius muscles, and muscle groups around the shoulder blades are used to support the arms. Once these muscles weaken, you will feel tired and uncomfortable when you lower your arms.

To exercise your neck, you may do some daily physical activity and wipe the glass windows.

Please try crossing your hands and see how it goes. When your hands are crossed, they will lean against your body, distributing the weight and reducing the burden on your shoulders. It will feel very relaxing, which is why you want to cross your hands. To exercise the deltoid muscles, trapezius muscles, and muscles around the shoulder blades, you can do so by simply raising your arms upwards to a large extent. When carrying a heavy office bag, try switching hands evenly to stimulate your muscles.

People who lack exercise, don't do these two dangerous actions

In addition, people who lack exercise, that is, people who have not exercised for a long time, often get injured when they exercise, and most of the time, the situation occurs in the preparation stage before exercise. For example, one type of stretch that can be very dangerous to do before exercise is a sudden forward bend while standing.

★ Danger 1: People who lack exercise should avoid standing forward bends

When you bend forward while standing, with your body at an angle of about 45 to 50 degrees, your lumbar spine (the spine around your waist) will bend to cause your body to lean forward. After continuing to bend forward, since the lumbar spine alone cannot bend, the hip joint will be used as a fulcrum to tilt the body forward by tilting the pelvis. However, many people who do not exercise regularly cannot complete this movement smoothly.

For people who lack exercise, the muscles on the back of the thighs, that is, the hamstrings and buttocks muscles, will mostly become stiff. In this state, it is impossible to tilt the pelvis effectively. If you force yourself to bend forward, it will put a strain on your lumbar spine and may even cause back injury.

People who lack exercise should avoid standing forward bends.

Danger 2: People who lack exercise should avoid stretching the Achilles tendon

There is another dangerous stretching exercise that we often do before exercise, which is to stretch the Achilles tendon through reaction force. Perhaps some people have always misunderstood. In fact, the Achilles tendon cannot be stretched. When doing that kind of stretching movement, only the calf muscles, that is, the triceps surae, are stretched. It is very dangerous to stretch your muscles suddenly and forcefully by using reaction force before they are warmed up.

In short, warm-up exercises are the most important thing before exercise. Compared with static stretching exercises, it is recommended that you do dynamic stretching exercises or light jogging.