Neck Exercises that KILL Your Neck (DO THESE INSTEAD!!)

Summary

この動画は、Jeff CavaliereがATHLEANX.comで、安全に首を強くする方法について説明しています。一般的に危険なとされる首のトレーニング方法について触れ、その代わりに安全で効果的なトレーニング方法を提案しています。特に、首を強くするためには、首の前方と後方の筋肉を強化し、正しい姿勢を保つことが重要です。Jeffは、プログレッシブな負荷を加えることで、首の筋肉を安全に強くする方法を紹介し、その過程で首の損傷を防ぐことを強調しています。

Takeaways

• 💪 颈部训练的目标是增强肌肉并保持脊椎健康。
• ⚠️ 传统的颈部训练方法（如颈部桥接）可能对脊椎造成伤害。
• 🔍 颈部训练时，应避免闭链运动，因为它会增加脊椎压力。
• 🌟 正确的颈部训练方法应该是开放链运动，如使用毛巾包裹的板进行颈部运动。
• 📉 颈部训练应包括四个主要方向：屈曲、伸展、侧弯和旋转。
• 📌 在进行颈部训练时，保持正确的姿势，如收下巴，以激活颈部肌肉。
• 🔧 颈部训练时，应逐渐增加重量，以实现渐进性过载。
• 🚫 避免长期的颈部压迫，因为这可能导致骨刺形成和神经受压。
• 📈 即使使用较重的重量，只要正确执行，也能安全地增强颈部肌肉。
• 🏥 如果颈部训练后出现疼痛或无力，应立即停止并寻求专业意见。
• 🔗 为了更安全、更有效的训练，可以访问ATHLEANX.com获取专业的训练计划。

Q & A

どのようにして安全に首を強化するのですか？

安全に首を強化するためには、Jeffが提案したプレートシリーズを使う方法があります。タオルでプレートを包み、頭の上に置き、首を前屈、後仰、横に傾ける4つの主要な方向で運動します。

なぜ首を強化する際に閉鎖チェーンの運動は避けるべきですか？

閉鎖チェーンの運動は、首の骨を押し合わせて脊髄に圧力をかけることになります。これは神経根を圧迫し、痛みや無力感を引き起こす可能性があります。

神経根が圧迫されるとどうなりますか？

神経根が圧迫されると、その神経根が制御する腕の特定の部分で痛みや無力感を感じることがあります。これは、0から60の速度で症状が悪化する可能性があります。

首を強化する際に推奨される正しい姿勢は何ですか？

正しい姿勢は、顎を後ろに引くことです。これは、顎を指で押して直接後ろに押し戻すことで実現できます。この姿勢で運動することで、首の前側の筋肉を強化できます。

プレートシリーズで首を強化する際にどのような運動を実行するのですか？

プレートシリーズでは、前屈（顎を後ろに引いた状態で）、後仰、横に傾ける運動を実行します。これらの運動は、首の前側、後側、および両側の筋肉を強化するために設計されています。

なぜプログレッシブ・オーバーロードは首の強化にも重要ですか？

プログレッシブ・オーバーロードは、筋肉を大きくするために必要な過負荷を提供し、首の筋肉を強化する際にも適用できます。適切な重量を徐々に増やしていくことで、安全に筋肉を増やすことができます。

首の強化にどのようなリスクがあるのですか？

不適切なトレーニング方法では、脊髄に圧力をかけることで神経根が圧迫され、痛みや無力感を引き起こす可能性があります。長期的には、骨嚢の形成や脊髄損傷のリスクも増大します。

ATHLEANXトレーニングプログラムはどのようなものですか？

ATHLEANXトレーニングプログラムは、安全かつ効果的なトレーニング方法を提供するプログラムです。このプログラムは、筋肉を増やすだけでなく、トレーニングの安全性と持続可能性も重視しています。

どのようにして自分の首のトレーニングを改善できますか？

自分の首のトレーニングを改善するためには、まず正しい姿勢とトレーニング方法を理解し、安全なトレーニングプログラムに従うことが重要です。また、プログレッシブ・オーバーロードの原則を適用し、適切な重量と運動の種類を選びます。

首のトレーニング中に顎を後ろに引く方法の利点は何ですか？

顎を後ろに引くことで、首の前側の筋肉を強化し、姿勢を改善することができます。これにより、首の筋肉が適切に働き、効果的なトレーニングが可能になります。

なぜ ATHLEANX トレーニングプログラムが安全なトレーニングを重視するのですか？

ATHLEANX トレーニングプログラムは、トレーニングの効果を最大限に引き出すだけでなく、長期的な健康と身体的持続可能性も考慮しています。安全なトレーニング方法を提供することで、トレーニングによる損傷やリスクを最小限に抑えることができます。

Outlines

00:00

💪 颈部训练与安全

Jeff Cavaliere介绍了如何安全地训练颈部以增强肌肉。他警告了一些常见的颈部训练方法，如颈部桥式训练，可能会导致脊椎结构损伤。他强调了保护脊椎的重要性，并解释了这些训练可能导致的神经根受压和骨刺形成。Jeff推荐使用毛巾包裹的板子进行颈部训练，通过四个主要方向的运动（屈曲、伸展、侧弯）来安全地增强颈部肌肉。

05:02

📈 颈部训练的正确方法

Jeff继续讨论颈部训练，强调了在训练过程中激活和加强颈部伸肌的重要性。他建议在进行颈部运动时，应该将下巴向后拉，以确保正确的姿势。他还提到，通过逐渐增加重量，可以安全地增强颈部肌肉，而不会牺牲安全性。Jeff鼓励观众采用正确的训练方法，以避免长期的健康问题，并提供了ATHLEANX训练计划的链接。

Keywords

💡neck training

トレーニングのキーポイントの一つで、この動画では首を安全に強くする方法について説明されています。首の筋肉を強化するために、適切なトレーニング方法が重要であり、その過程で首の損傷を防ぐことが強調されています。

💡safety

トレーニングにおいて安全が重要であり、この動画では首のトレーニングにおいて安全な方法を提案しています。安全なトレーニングは、長期的な健康とトレーニング効果を確保するために不可欠です。

💡structural integrity

構造的整合性は、人体の構造が正常に機能するために必要な状態を指します。この動画では、首のトレーニングにおいて、首の構造的整合性を保護することが重要とされています。

💡nerve roots

神経根は、中枢神経系と末梢神経系をつなぐ神経組織です。この動画では、首のトレーニングにおいて神経根が圧迫される可能性があることが説明されています。神経根が圧迫されると、痛みや運動障害が起こる可能性があります。

💡bone spurs

骨嚢（bone spurs）は、骨の表面に生じる骨の异常な増生物です。この動画では、首のトレーニングにおける不適切な運動が骨嚢の形成を引き起こし、神経根への圧迫を高めることについて説明されています。

💡plate series

プレートシリーズは、首のトレーニングに使用される方法で、タオルに包んだプレートを頭に載せることで、首を前方、後方、左右に弯める運動を行います。この方法は、首の筋肉を安全に強化するために推奨されています。

💡posture

姿勢は、人体が持つ自然な状態を指し、正しい姿勢は健康に重要です。この動画では、日常生活での姿勢が首の筋肉に与える影響について説明されています。

💡reps

rep（repetition）とは、トレーニングにおいて、ある運動を繰り返す回数を指します。この動画では、首のトレーニングにおいて、repの数を適切に調整することが重要とされています。

💡progressive overload

進行的負荷増加（progressive overload）とは、トレーニングにおいて、時間とともに負荷を徐々に増強していくことを指します。これにより、筋肉を効果的に強化することが可能です。

💡ATHLEANX training program

ATHLEANXトレーニングプログラムは、この動画の制作者が提供するトレーニングプログラムです。このプログラムは、トレーニングの効果を最大限に引き出す同时に、安全なトレーニング方法を提供することを目的としています。

Highlights

Jeff Cavaliere from ATHLEANX.com discusses safe neck training.

Many neck exercises can be harmful and lead to long-term damage.

Neck bridging exercises can cause compression and damage to the spine.

The importance of protecting the spine, as it is irreplaceable.

Closed-chain exercises are generally good, but not for neck training due to spinal compression.

Nerve roots exit between vertebrae and control specific arm actions.

Compression can lead to bone spurs, increasing the risk of nerve impingement.

Proper neck training should avoid exercises that cause bone-on-bone contact.

The plate series is a safer alternative for neck training.

The plate series involves flexion, extension, and side bending movements.

To prevent neck weakness, train with chin tucked in and maintain proper posture.

Progressive overload can be applied to the plate series for muscle growth.

ATHLEANX training program emphasizes safe and effective training methods.

The video was made in response to viewer suggestions, encouraging further engagement.

Transcripts

What's up, guys?

Jeff Cavaliere, ATHLEANX.com.

Today we're talking all about the neck and how to build a bigger one, safely.

See there's a lot of options out there when it comes to training your neck, but only a

few of them are actually going to help you train them safely.

See if you can spot – in these exercises – some of the things that you might have

been doing in the past, because people have told you to do these.

Maybe they've been telling you to do this neck bridging on your back like this.

Maybe even lean forward and do them like this.

The idea is, this series will do two things for you.

Number one: it will help you to build a huge-ass, thick neck.

Number two: it's going to help you build a huge-ass pile of shit for vertebrae that's

left over when you're done doing those.

You see, it's not all about the muscles, guys.

Especially if you're watching this channel.

It's about doing what you do so that you can have some longevity in the process.

I'm going to break out Raymond here to show you exactly why, because when you look at

those exercises that I've showed you, we're not just talking about being able to build

strength in the neck.

We're talking about the position you're putting yourself in, in the process of trying to do

that and you are doing some major damage to the structural integrity of your spine.

Remember this, you only get one of these in your lifetime.

Only one.

So you'd better protect it.

What we're looking at is, we get a lot of compression through all of those because this

is a closed-chain exercise.

Normally, closed-chain exercises are fantastic.

They're exactly what you want to do.

Exactly how you want to train.

Especially if you want to train like an athlete, but when it comes to the neck you do not want

to train that way because you're introducing all this compression here through the spine.

Now look at what's going on here.

All these little yellow things here exiting the sides of the vertebrae are your nerve

roots and they exit between the level of the two vertebrae that they're named after.

So if you're talking about a C5-6, it's between the levels of C5 and C6.

If you're looking at a C6-7 it's between the levels of C6 and C7.

Now each one of these nerve roots is going to control the actions down a specific distribution

of your arm.

So you can have a C6-7, which is being controlled more by the tricep strength down that arm,

motor wise.

You're going to also have sensory commands as well, but you're going to have a C5-6 that's

going to come down the deltoid into the bicep.

The fact is, until you get compression on one of these nerves, until this little nerve

right here is compressed by a vertebrae, or something in the area you won't feel anything.

You might feel a little bit of crunching in the neck, but you're not going to feel pain,

or weakness down the arm.

It's the moment that you get this impingement in connection with one of these nerve roots.

Just like that you can go from 0 to 60 in terms of discomfort, and weakness.

Now, when you do those other exercises you're compressing the spine down, pushing these

bones into each other.

Then I have to in and either rotate side to side, or I do the gapping side to side that

way, or I'm pushing down and moving my neck forward and back.

The idea is that these two bones are now pressing together and they're grinding.

When we get bone on bone, the response to your body, or by your body, to that is to

try to fortify the area a little bit.

What it does, unfortunately, is it usually lays down more bone called "bone spurs", or

"osteophytes".

Those bone spurs, all they're doing is making it a higher likelihood that it's going to

impinge, or touch upon this nerve.

You're leaving more – less room for the nerve to occupy itself.

Meaning it's going to have a higher chance it's going to touch something.

Again, you might be building a really great neck by doing these exercises on the bone,

but the moment that new bone formation, or that compression that's going on in here through

the spine by doing them allows it to touch the nerve, you're going to be in a lot of

pain, my friend.

It may be the situation where you're doing this for a long period of time and never feel

anything until the day you wake up and realize "Holy shit!

Jeff was right.

I should have been doing something else."

What that something else should be is something that people talk about all the time, or you've

probably seen it as well.

It's a plate series.

What you do is you wrap a plate in a towel, put it on your head and you go through the

four major directions of movement here.

Which would be flexion, extension, and side bending.

Now as you see me here doing flexion, what I do is I lay so my head is rested at the

back of the bench, and laying backward over the end of the bench.

So when I go through the motion here I have to flex my neck, bring it forward, in order

to work the muscles on the front side.

Then I flip over, I put the plate on the back of my head, and I do the same thing.

Now what I'm going to do is I'm going to bend my head backward.

I'm going to work the muscles on the backside of the neck.

When I turn on the side here and drop my head down, and have to come up against the resistance

of the plate, I'm actually now working one side of the neck.

Then of course, when I go to the other side I'm working the other side of the neck.

But that's not even enough if you want to do this properly.

What you need to do in order to do this really the right way, is add one more significant

tweak.

That is, if you want to work the neck, you have to realize that postularly we're usually

all pretty messed up.

We allow ourselves to have rounded shoulders throughout the day, then our head follows

our shoulders.

The only way that our head will compensate so that we can actually still see straight

ahead of us, is to move up that way.

So when it moves up that way what we're doing is, we're stretching out the muscles on the

front side of our neck here, and in the same process, weakening them.

So if we want to get this nice and strong here, we can't just train those four major

directions.

We have to do it in a way that we allow these de-flexors of the neck to become activated

and strong while we're training our neck.

S you need to be able to tuck your chin back, and in this way.

Not out here.

Pull it straight back.

If you have to you take your index finger, you put it right at the point of your chin,

you push straight back in like that.

Once you're strong in here, now I go through my motion.

If I want to go side bend, I go side bend.

When I go flexion, I go flexion here.

If I'm going to go extension, I go extension here.

So if you took a look at the plate series again you can see that now, with this modification,

pull the chin in, set it, and now do my reps.

I don’t care if I have to decrease the number of reps I can do to do them effectively with

this combination of de-flexion, or if I have to just lighten the weight.

But for anybody that tells you "Oh, you can't build a really big neck that way.

You need to be getting on the ground doing that bridging series", that's complete bullshit.

Because you can take any weight plate and continue to progress it.

I don’t care if you want to throw 100lbs on there, if you can handle it.

The idea of progressive overload is firmly in place here and that is going to help you

build bigger muscles regardless of whether it's in your neck, the biceps, your triceps,

or your legs.

So the idea is, allow yourself the chance to strengthen your neck safely because you

really only get one.

If you abuse it you're going to be in big trouble down the line.

As I've said before, those complications that can happen from having all that compression,

it's not a matter of "Oh, I'm good.

I've been doing it for a long period of time."

You don’t know what's going on in here unless you've had an MRI to show, or prove what damage

you've done because the day you wake up you literally will experience what I talk about

here.

That 0 to 60.

No pain, to all of a sudden "I can't really move my arm.

There's so much weakness.

I have a lot of pain here.

What do I do?

I can't even move my neck."

You might have though you even slept on it wrong.

Maybe not.

Maybe a lot more things are going on inside your neck than you ever bargained for.

So let's do this the right way, guys.

This channel is all about training and training for the right effect, but at the same time

doing it safely.

If you're looking for a workout program that does the exact thing, never compromising the

gains you can make, but just trying to guide you down the way to do it the most safe way,

for the most longevity; then head to ATHLEANX.com to get our ATHLEANX training program.

In the meantime, if you've found this video helpful, leave your comments and thumbs up

below.

This came as a direct suggestion that you guys have made many times on this channel.

That's why I'm making this video for you.

So continue to make those suggestions, and I'll continue to do the videos you want to

see.

All right, guys.

I'll be back here again soon.

See ya.