Exercising the waist and pulling hard is the main action. You can put a bucket of water, bend over, bend your legs or straighten your legs, naturally grasp the edge of the bucket with both hands, and then straighten your body with waist strength, paying attention to always keeping your arms perpendicular to the ground, and never bend your arms. This exercise mainly exercises the muscles of the waist and lower back. Do 5 ~ 10 groups every day, each group 15 ~ 20 times.

The best way to exercise your back without equipment is pull-ups. The front neck pull-ups mainly practice latissimus dorsi, and regular exercise can widen latissimus dorsi into an inverted triangle. The wider the grip distance, the easier it is to stimulate the upper part of latissimus dorsi, and the narrower the distance, the easier it is to stimulate the lower part. Pull-ups at the back of the neck mainly exercise the upper back muscles, and try to pull them to the highest level every time until the back of the neck touches the horizontal bar, so that the upper back muscles contract extremely, pause for a while, and then recover. Do 5 groups before and after the neck, 6 ~ 12 times in each group.

Every exercise 1 hour, once every three days.