Shoulder sinking method: hold out your chest until the Adam's apple is pulled out, then straighten your arms and rotate outward, imagining that your thumb is close to the coccyx. At this time, you will feel that the two shoulder blades are close to the middle of the thoracic vertebrae and the whole back is squeezed together. If a friend helps you, you can ask her to put a finger on your back vest to see if she has caught its finger.
The importance of heavy shoulders:
1, if you don't tighten your shoulder blades or even shrug your shoulders during fitness exercise, firstly, trapezius muscles are easy to compensate and can't be trained well.
2. In heavy training, especially hard pulling and bench pressing, it is not only strenuous, but also unfriendly to the rotator cuff and arm, and even the wrist joint is easy to be injured, and the exercise effect will of course be greatly reduced.