1) One-arm dumbbell rowing. This action mainly exercises the muscles of your upper back. Legs shoulder width apart, knees bent. Lean your chest forward, press your right hand on your left knee, hold the dumbbell in your left hand for as long as possible in the direction of your toes, and then pull back your hips with the strength of your back. Be careful not to bend your arm. Please control the speed. Alternate left and right, two groups on one side, one group 15 times.

2) Stand upright and lift horizontally. Stand with legs apart and knees bent. The chest leans forward, but the back is always straight. Hold the dumbbell with both hands, lift it horizontally to both sides, and feel the force of the back muscles. Group 2 repeats this action 20 times.

3) stand upright. Stand with your legs together, hands crossed behind your head, or open horizontally. Lean forward as far as possible until your body is at 90 degrees, and then come back. Group 3, repeat this action 20 times slowly.

4) push-ups. Mainly practice the lower back, lying flat on the floor, and the abdomen is close to the ground. Put your hands behind your head, gently raise your head and let your chest leave the ground. Be careful not to push too hard. Then fall back, please control the speed. Repeat this action for 2 groups 15 times.

5) Lie on your back and lift your legs. Lie flat on the ground with your legs apart and your knees bent. Then use the strength of arms and feet to support the body, and the back, hips and thighs are all in a line from the ground. Keep this posture, then straighten your left calf obliquely upwards, and then slowly fall backwards. Please pay attention to the tension of the back muscles during the action. This action is repeated 15 times on each side as a group, and * * * does 2 groups.

Remarks: The above five movements are combined into a good combination of back exercises. Keep training 3-4 times a week, and persevere!