Some actions I often do (rowing in a sitting position, pulling down from a height, leaning over and rowing, etc.). ) are classic movements that train my back. You need to sink your shoulders first to practice your back, which is the result of sinking your shoulders. You can do an action around my shoulder, lift my shoulder, then spread it back and sink.

Hip training:

Most hip movements are mainly hip flexion, so you should learn to bend your hips to find the strength of your hips before practicing your hips. As long as we exercise our gluteus maximus, the gluteus maximus accounts for the largest proportion in our buttocks, and the key to full buttocks lies in the gluteus maximus.