Sagging Neck Exercise

Neck is an extension of your face and possibly the first part to show up ageing on the skin. You spend hours on taking care of your face, grooming and massaging it with costly creams and facials, but mostly ignore the neck. A famous Hollywood actor Clint Eastwood in his recent movie looked great, though he is almost in his eighties. However, what you could not ignore in that movie was his neck, which had a slight gorge it. 

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The kind of physique and health this actor sported is inspirational for older generation, but a small gobble was looking a little unattractive. Although this is not a cause of concern, but it could make you think of how you can prevent that sagging effect of the skin as you grow old. Sagging neck is a part of ageing up process. As you grow old, the skin tends to loose its elasticity, and results in drooping skin. The neck is considered to be thin-skinned with nerve attachments. You cannot overturn the process of ageing and elasticity of the skin, but with some exercises, you can firm up the neck and its muscles. This will make the sagging of the neck less visible. 

Be particularly careful with your neck exercises as it can cause pain in your upper and lower back of the shoulders. You can have a trim and flawless neck with the help of some easy neck exercises. Read the article for few simple and helpful exercises.   

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Exercises For Sagging Neck 

Many people have a habit of keeping the chin folded downwards touching your chest or lying in an uncomfortable position for longer periods. This can result in developing fine lines and a sagging neck. One of the best and simple exercises for neck is holding your chin high and keeping it straight for a perfect neck.

Massaging your neck once in a week is a good exercise. When you take care of your face, take care of your neck also. As you apply mask on your face, do this for your neck too. This will keep your face and neck look equally good and healthy.   

Stretching and straining your neck in upward and downward directions can strengthen your neck muscles and give them a young and supple look. So strength training is good not just for your other parts of the body but also your neck. 

To keep your neck supple and flexible, stretch your neck every day by doing this easy exercise. Bend your head to one side of the neck , hold it for 30 seconds and then bend it on the other side and repeat the exercise for three times at a stretch. You can do this exercise while sitting or standing.

This neck exercise helps you to firm up the front part of the neck where the marks of ageing show up first. You can do this exercise in the standing or sitting position. Bend you head back, and while doing this, push your tongue into the roof of your mouth. This helps in tightening up of the muscles at the front part of your neck. Now bring your chin downward towards the chest while still holding the tongue touching the roof of your mouth. This will tighten your skin underneath the chin and the front of your neck.

This is a simple and comfortable exercise of the neck. You can do this while lying on the bed. This will firm up the front part of the neck area. You can lie down on the edge of the bed, and move your head up towards your body. Hold it for ten seconds and relax. Repeat this sequence for three times at a stretch. 

Facial Exercises For Sagging Neck 

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Mouth Exercise For Neck

This exercise tightens the muscles in the neck. It is a simple exercise which can be done while sitting or watching television. Begin by looking at the ceiling and your chin positioned towards the television. Close your lips tightly and start chewing movements like when you chew a gum. Repeat this exercise for at least 20 times at a stretch and three times a day. 

Chin Exercise For Neck

This exercise helps in strengthening the muscles underneath the chin. Stand in front of the mirror and stick out your chin as far as you can. When you protrude your chin, put pressure on the chin by squeezing it until it looks wrinkled and turns white. While doing this exercise your neck should feel the pull. Hold it for five seconds, and relax before you do it again. Do this for ten times at a stretch and repeat it for three times per day.

Lip Exercise For Neck

This lip exercise can extend your neck muscles to feel the stretch in the neck area. Make a pouting face by pulling your bottom lip upwards. While pouting your lips put the fingers on your collarbone and pull the skin down gently. This should make you feel a visible stretch in your neck area. This helps in tightening the muscles in the skin and the neck area, and makes the skin better. 

Muscular Endurance Definition

Okay, let’s have a simple test, shall we? All that you have to do is just stand on the floor in a stationary position, and keep standing for as long as you can. Wondering what’s the purpose of all this? Well, the purpose is simple - to know about your muscular endurance. Are you comfortable till yet? “Yes” So, muscular endurance is often defined as an ability to perform a given task for as much time as one can. 

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The longer the duration, the better the muscular endurance of the concerned person. In even simpler words, it is how much stress a person’s muscles can bear for a continued period of time. And it’s the simplest task that we’ve given to you - that of standing! Are you feeling the heat of the moment? “Yes” Well, you’re doing very well! Muscular endurance is one of the five primary components of physical health, along with muscular strength, cardiovascular endurance, flexibility, and body composition. 

As you must have noticed, you must, by now, be fluttering in your stance and it’s been what, 10 minutes? However, with proper conditioning, an individual can have an improved ability to perform the same task for a longer duration of time; as a result of improved muscular endurance. Okay, you can now place your bum in your soft couch and relax. So, how do you improve on the muscular endurance level? Wait no more and read further to know about how to do it.

How To Improve Muscular Endurance

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Running

No, nobody else will do it for you. Many New Year resolutions have passed in between since you first made one to include running in your daily routine. It’s about time you started running. If your job requires you to spend a major portion of the waking hours doing no physical work, then it becomes all the more necessary. Run, run like you’ve never ran before. Start by running consistently for 10 minutes. 

If you’re able to do that without much trouble, increase the duration. Try to achieve the consistency in running for the duration you set for yourself. Increase it further only when you’re able to achieve it without much effort. It’ll be the cardiovascular training that’ll be increasing your endurance level. Few words of advice - run on good running shoes and try running with a partner. It’ll help you to stay motivated.

Biking

You might ask your neighbors to do it for you but almost certainly, it won’t work. So stop delaying the inevitable, get hold of your bike, and get on the street. It will help you in the same way running did, except that it’ll be ten times more fun than running and will give you a different experience altogether. You’ve to follow the same procedure as you did with running. Another few words of advice - wear bright clothes when you move on to the streets and don’t forget your helmet.

Rowing

Don’t even bother to ask anybody else to do it for you; because once you get the hang of it, you’ll never let anybody do it for you. It’s one of the best ways to improve on your muscular endurance as it involves all the parts and muscles of your body including your legs, arms, chest, back, and shoulders working in tandem. Again, follow the same durational procedure as you did with the above two (only if you’re going to row daily). Not only will it improve your endurance level, but will also get you in great physical shape.

Swimming

Take stance, look down, don’t go back, look down, jump, and splash. Swim, swim like the mermaid, or any manly fish you like. Swimming, just as rowing, brings all the parts and muscles of your body into action. It’s best to combine swimming after a good sweaty session of running or cycling. It’s a great way to increase on your muscular endurance and to get you into fine shape.

Exercising

There are a load of exercises that you can include in your routine. Lower body exercises like leg extensions, lunges, squats, curls and upper body exercises like pushups, chin ups, presses, crunches, planks, lateral lifts, and biceps curls are easy to do and don’t demand any heavy equipments or machinery to be handled. Doing these exercises on a regular basis will provide you with an improved muscular endurance that will, in turn, bless you with a herculean ability, to perform tasks that you are required to perform, without panting and cringing. It is also a good way to get you into a good shape and will allow you to reap the health benefits for as long as you continue doing them.

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Sports

You just can’t exclude or forget them, can you? This is probably the one thing that you won’t even care anybody else to do it for you, for you’ll be playing for yourself, and they’ll join you no matter what. Sports like hockey, football, soccer, basketball, tennis etc tests your muscular endurance for what it is. Indulge yourself and others into regular playoffs, have some fun, and over a period of time come back to find yourself with improved muscular endurance.

You don’t need to go through each of the activity on a daily basis but need to smart it out. It’s recommended to consult your physician before indulging yourself into these activities. Plan it out nicely for the week and don’t forget to include resting from the schedule, for muscles too need time to relax and heal themselves. Keeping yourself motivated throughout is the key to improve muscular endurance.

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Jumping Rope Benefits

This is a world of contrasts and paradoxes. While on one hand we want health and fitness, on the other we don’t have the time to spend on being healthy. Taking time out for morning walks, gym or even household chores has become a challenge in a world which is marred by cumbersome traveling, inhumane working hours, unhealthy eating habits and ill-timed body clocks. Women, especially, bear the brunt of this double-edged sword, owing to the double role they perform in the day to day activities. 

They are wives, workers and mothers. But the fact that they can’t go out of their homes in search of health doesn’t mean that they are doomed to a sick and diseased life. Help is at hand in the form of that age-old rope that your granny always recommended. She swore by the name of skipping rope and the benefits that arise due to it and it is only wise if you too swear by it. It, in fact, is not only an exercise that women do, but men are increasingly being attracted to the simplicity and ease of skipping and the benefits arising thereto.

Benefits Of Jumping Rope Exercise

Simple

This exercise is very simple and hence there are no obvious dangers attached to it. For a treadmill, you may need to consult a doctor, but for this exercise all you need to know is your own body capacity.

Fun

There is more to skipping rope than meets the eye. It is not just an exercise, but also doubles up as a fun activity that kids as well as grown-ups can do in the privacy of their homes or in the natural parks. It is not just about sweating, but also about enjoying the workout with each thump that your feet make when they touch the ground.

Inexpensive

This is arguably the best thing about skipping rope. It costs peanuts. Skipping rope, obviously, doesn’t require any capital expenditure and if you have grown up with kids around you then you, obviously, are well-versed with the simplistic techniques involved. So, as compared to other health options, there is absolutely no expenditure involved  while indulging in skipping.

Perfection Defined

This form of exercise is perfection defined and extremely effective. You end up losing 800-1000 calories per hour with the rope without any investment. And what’s more, it works on your entire body and improves blood circulation to every cell of your body, unlike the gym machines which are designed to target one part at a time.

Privacy

So, you have gained some extra kilos in the past and now you want to lose them? Well, the whole neighbourhood doesn’t have to know about that. Enter the skipping rope! Skip away those calories and extra weight in the privacy of your home and no one shall know from where the new and trimmed you appeared.

Grace & Balance

The kind of movement required in skipping rope makes a body more flexible and graceful. The fact that you need to balance your body smoothly on your toes after every mid-air jump explains the benefit of increased balance and grace of the body. It also strengthens your core and works wonder for lower back, because of the constant thumping of the feet on the floor, which provides gradual firmness to the back bone.

Convenience

The rope is such a small thing that you can carry it wherever you go. Just open that little bag of yours and thrust in the coiled rope and you are good to go. As such, convenience is another of the important aspects of this exercise. This is a mobile exercise.

Best For Kids

It is extremely easy to learn and fun to do, which makes it an ideal exercise for the kids. In today’s materialistic world, it is important for us to tear away our kids from the TV and the computer and place them in the backyard with a skipping rope in their hands. You can encourage and lead by example.

Indoor Exercises

Is it winter season, are you ageing or just simply lazy to go to the gym/outdoors? This is no excuse for you not to work out as this article solves all your problems by giving you a list of indoor exercises you can feast on! Indoor exercises are those which are done in the confines of a room in your home and some people might even consider indoor exercising as going to a gym. Either way, you need to keep your metabolism rate up by working some of that fat off your body. 

The advantages of indoor exercises are that you don’t need too much time, space and facilities to carry it out; there is no requirement for a gym membership or any fancy equipment. It’s probably time to keep your New Year resolutions in shape too and start working on that flab instantly! Read more to find out the best indoor exercises for your body type.

Indoor Workouts

Squats

You need: very little space and, if you can invest, a pair of dumbbells – heavy or light depending on the intensity with which you want to keep going (even without dumbbells the exercise can be done).

Keep your feet slightly apart and bend your legs at the knees, keeping your back straight at all times. Try and push your buttocks out to achieve this.

The lower you can sit and stand, the better the exercise is.

Do about 20 reps of two times.

If you are using the dumbbells, then hold them out in front of you (at an arm’s distance away from your body).

Flexibility Exercises

You need: a considerable amount of space to move your arms around.

Stand with your feet together, slowly circle your arms so that you stretch your 

upper body.

Do this about 5 times with both arms.

Then, sit down and extend your knees out straight. Pump your ankles up and down to stretch the leg muscles out too.

This exercise reduces the excess fat on both your arms and legs.

Jumps

• You need to be careful of the ceiling for this particular exercise! Also, it warms the body up tremendously (for those living in cold conditions).
• All you have to do is jump as high as you can. But, if you aren’t used to working out regularly, then you can start slow and low.
• Beginners can do about 20 jumps and can slowly move onto about 50 jumping jacks. Do about 2-3 sets each time for breathers.
• This calls for a solid weight loss and toning of the leg muscles too.

Yoga

• You need a mat to lie on and immense patience! It is an unconventional way to lose weight.
• The goodness of power yoga is that it quiets your mind, limbers your body and energizes you to the maximum.
• For example. Take a mat and lie down. Slowly breathe in and out. As you are breathing in, push your stomach out and as you are breathing out, pull the same in. Continue this slowly for about 10 times.
• It is an excellent way to lose tummy fat and it includes a good breathing technique.

These are a few indoor exercises you could use to shape your body in an efficient and easy manner! Hope this non-gymming, indoor regime does some good.

How To Maintain An Exercise Bike

Exercise bikes are very effective when it comes to cardiovascular workouts and they are really great aids to tone your body. With the use of these bikes, you are able to burn fat, improve blood circulation, build muscle strength, as well as improve overall coordination. They are excellent for a workout on a rainy day, or just on any day that you don’t wish to go to the gym. Some modern exercise bikes even come with jacks to hook up a CD player so that you can club entertainment and fitness together. 

Since there are numerous benefits, it is imperative that these bikes are properly maintained in order for them to last for a long time. Of course, manufacturers do provide warranty for wear and tear. However, you can avoid unnecessary damage to your exercise bike by taking some steps to maintain it and by treating the bike with care and common sense. Follow a few simple, not-so-hard suggestions to ensure that your exercise bike lasts longer and doesn’t cause you problems. Read on to know the tips for maintaining exercise bikes.

Tips For Maintaining Exercise Bikes 

1. Get all parts of your exercise bike checked, tightened, or serviced on a regular basis. This will help the bike last longer, and will also ensure your safety when you use it.
2. Check the pedals regularly since they take a lot of tough work. If you find that the pedals are slipping, it could be that the drive belt needs to be adjusted. Do not delay in doing this.
3. Keep the bike away from moisture. Moisture is a sure spoiler of electronic consoles, pulse sensors, leveling mechanisms and other components.
4. Protect the bike from dust by placing it on a carpet or on a mat. An exercise bike that is dust free functions smoother.
5. Use the bike indoors only. It is good for you to enjoy fresh air, but the natural elements can harm your bike.
6. Ensure that anyone heavier than the prescribed weight that the bike can hold does not use it. Each bike is made to handle a particular maximum weight. Do not let it be exceeded.
7. Keep electronic consoles out of direct sunlight, since they are very sensitive. Also, keep liquids far away since liquid could cause the consoles to malfunction.
8. Oil all moving parts of the bike regularly, as long as, these parts are not close to any sensors or computers.
9. If you need to clean the bike, use a soft, damp (not wet) cloth. Never use abrasives, alcohol or any chemicals unless the manufacturer recommends its use.
10. Discontinue using exercise bike if you find any loose or frayed cable and get it repaired at the earliest.
11. Keep the exercise bike’s user manual handy so that you will be able to make optimum use of it.