Full guide to men's back beauty plan

Guide 1 for men's back beauty plan: Sitting upright

Exercise muscles: erector spinalis muscles. Although this action does not require much exercise, it can effectively prevent back pain.

Preparation: Sit on the push-up machine, your waist is close to the convex object on the backrest, and adjust the movement axis to about 30 centimeters below your neck.

Action essentials: Place your hands across your chest and use your waist as the fulcrum to do reciprocating movements. At each pause, keep the upper body and thighs at 30 to 95 degrees.

Exercise volume: 3 groups each time, 8 to 12 exercises per group.

Reminder: When doing this set of movements, you should use your legs to keep your trunk from shaking. In addition, the position of the motion axis should not be too close to the neck, otherwise the cervical muscles may be easily damaged.

Men's Back Beauty Plan Guide 2: Sitting Sitting down

Exercise muscles: rhomboid muscles. This action requires a certain intensity to make the muscles behind the shoulder become plump and powerful, and restore the deformed shoulder blade to its original position.

Preparation: Sit upright on the rowing machine, keep your upper body upright, tighten your waist, chest out, and abdomen in.

Action essentials: Lower your shoulders to keep the left and right shoulder blades on the same horizontal plane, and pull the rowing machine backwards with your elbows close to your ribs until the upper arm and forearm stop at 90 degrees, and so on.

Exercise volume: 3 groups each time, 8 to 12 exercises per group.

Reminder: The key to doing this movement well is to keep the waist tense during the exertion process, so that the balance of strength can be concentrated on the rhomboid muscles. (Internship Editor: He Lili)