Many friends have bowed their heads, held their chests, and leaned forward due to working at their desks for many years, which is the phenomenon of hunchback. Not only is this posture unsightly, but it can also cause back pain. This is caused by the lack of exercise of the back muscles, which atrophies and weakens the back muscles and cannot fully support the spine. Therefore, I suggest that friends should pay attention to and strengthen back exercises, which can not only eliminate pain, but also reduce excess fat on the back and make the back plump and toned. The following movements should be practiced every other day. The weight should not be too heavy. Generally, the number of repetitions used by bodybuilders should be 10-15RM.

Back muscle names: trapezius, levator scapulae, rhomboids major, rhomboids minor, teres major, teres minor, subspinalis, latissimus dorsi, sacrospinalis.

1. Standing with chest raised

Action: Stand with your toes raised, hands crossed behind each other, palms down, pull back with force, stand still 5- 10 seconds.

Essentials: Push your chest forward to make your shoulders swollen and adducted.

Function: Exercise the major and minor rhomboids, the middle and lower trapezius muscles, and the major and minor teres muscles.

2. Standing with chest raised and turned

Action: Stand with your feet wider than shoulder-width apart, hold a horizontal bar with both hands wide behind your neck (wooden sticks can be used) or plastic stick). Slowly turn left and right, 10 times on each side.

Key points: Keep your chest up consciously.

Function: Exercise the middle and lower part of the trapezius muscle, the rhomboids major and minor, the teres major and minor, and the subspinalis muscle.

3. Bell-holding shrug

Action: Stand with your feet wider than shoulder-width apart, hold dumbbells in front of your lower body, with the backs of your hands facing forward. Lift your shoulders hard, then relax. Repeat 10-15 times.

Key points: After lifting the shoulders, pull them back for the best effect.

Function: Mainly exercises the lower part of the trapezius muscle and the levator scapulae muscle. Assists in exercising the rhomboids major and minor, teres major and minor, and subspinalis muscles.

4. Bend over rowing

Action: Bend over, legs can be straight or bent, and hands hang down naturally to hold dumbbells. Bend your arms and lift your elbows hard to do a rowing motion. oppositeRepeat 10 times.

Function: Mainly exercises the latissimus dorsi. Assists in training the middle and lower trapezius muscles, posterior deltoid muscles, rhomboids major and minor, teres major and minor, and subspinalis muscles.

5. Lean over and raise shoulders

Action: Lean over, straighten or bend your legs, and lower the dumbbell naturally twice. Lift the shoulder joint forcefully and adduct the scapula. Repeat 10-15 times.

Key points: Keep your elbow joint straight and focus on your back.

Function: Exercise the middle and lower parts of the trapezius muscle, the rhomboids major and minor, the teres major and minor, and the subspinalis.

6. Prone and Push Up

Action: Lie prone with arms straight. Make a fist and bend your arms, and at the same time stand up (stand up from both ends). Repeat 10-15 times.

Function: Mainly exercises the sacrospinalis muscles. Assists in exercising the posterior thighs and gluteal muscles.