How should men strengthen their backs?

　　If the "lean forward" posture is maintained for a long time, the shoulder blades will gradually change from the "one" character to the "eight" character, which will directly cause the person to hold his chest and hunch his back. This is not the most terrifying thing. The most terrifying thing is that the muscle groups on the back (mainly including rhomboids, erector spinae and dorsal expanders) will become weak as a result. Without the protection of muscles and the support of the human body, the spine will be quite fragile and unable to withstand any external force. Therefore, "Forward-leaning people"” exercise The key is to make the back muscles strong and powerful.

　　Strategy 1 of Men’s Back Beautification Plan: Seated Rowing

　　Muscle group trained: rhomboids. This action requires a certain amount of strength, which can make the posterior shoulder muscles plump and strong and restore the deformed scapula to its original position.

　　Preparatory actions: Sit upright on the rowing machine, keep your upper body upright, tighten your waist, lift your chest, and tighten your abdomen.

　　Action essentials: Sink your shoulders to keep the left and right shoulder blades on the same level. Keep your elbows close to your ribs and pull the rowing machine backward until the upper arm and forearm stop at 90 degrees. Repeat this.

　　Volume of action: 3 groups each time, 8 to 12 reps in each group.

　　Reminder: The key to doing this action well is to keep the waist tense during the exertion process, so that the balance of power can be concentrated on the rhomboids.