If you keep the posture of "leaning forward" for a long time, the scapula will gradually change from "one" to "eight", which will directly lead to hunchback and chest. This is not the most terrible. The most terrible thing is that the muscles of the back (mainly including rhomboid muscle, vertical spine muscle and back dilator) will also weaken. Without the protection of muscles, the spine, the support of the human body, will be quite fragile and cannot bear any external force. Therefore, the key to the "leaning forward" movement is to make the back muscles strong and powerful.

Introduction of men's back beauty scheme 1: rowing in a sitting position

Sports muscle group: rhomboid muscle. This action requires a certain intensity, which can make the muscles behind the shoulder plump and powerful, and restore the deformed scapula to its original position.

Preparatory action: sit on the rowing machine, keep your upper body vertical, tighten your waist, hold your chest out and abdomen in.

Action essentials: sink your shoulders, keep your left and right shoulder blades on the same level, pull the rowing machine back with your elbows close to your ribs until your upper arms and forearms stop at 90 degrees, and so on.

Action amount: 3 groups at a time, each group is 8 ~ 12.

Reminder: The key to doing this action well is to keep the waist tense during the exertion, so that the strength balance is concentrated on the rhomboid muscle.

Introduction of men's back beauty program 2: sit-ups

Sports muscle group: vertical spinous muscle. Although this movement is not much exercise, it can effectively prevent low back pain.

Preparation: Sit on the standing machine with the waist close to the protruding part of the backrest, and adjust the motion axis to about 30 cm below the neck.

Action essentials: cross your hands on your chest and do reciprocating motion with your waist as the fulcrum. It is advisable to keep the upper body and thigh plane at 30 ~ 95 degrees at each pause.

Action amount: 3 groups at a time, each group is 8 ~ 12.

Reminder: When doing this group of movements, you should keep your trunk from shaking with your legs. In addition, the axis of motion should not be too close to the neck, otherwise it will be easy.