1. Bend your body and paddle. Hold the oars with both hands, keep elbows at your sides, keep your feet stable, keep your core muscles tight, and keep your back upright. Hold the bar, slowly descend at the highest point, feel the effect of back muscles, and then slowly rise to the abdominal position. This movement is carried out slowly, and maintaining a standard posture can exercise the back muscles. Do 4 groups, each group 12 times.

2. Pull down the rope with one arm and lean forward, keep your back flat and stand with your feet in tandem. One hand can be held steady on the pulley machine, and the other hand holds the handle down, and your elbow flexes slightly. Start slowly pulling down the rope until the upper arm exceeds the torso, the palms are inward, and the back muscles remain tight. After standing still 1 sec, straighten your arm and slowly restore the rope.

3. When rowing, hold the handle with both hands, lean forward, keep your back upright, choose a standing posture that can stabilize your body, and the core is tight. Canoeing, let your arm reach the side, then let your hand go forward, and then pull it down directly. Do 3 groups, 8 times in each group, and add up the three directions 1 time.

4. Slide forward and bend, palm up, stand with feet slightly open, knees slightly bent, and back upright. Slide and bend in the direction of your body, with your upper arm close to your torso, then straighten your arm and put down the dumbbell.