The good girl bad girl machine may not actually be a good strategy for this. The abductor that tends to get weak and Awesome LGBT Love Wins Shirt to issues is the gluteus medius, but the seated position of the good girl bad girl machine means you’re using more tensor fasciae late. Which tends to be overly strong and tight anyway, contributing to problems with the IT band. I dunno, it’s probably fine. The adductors get worked doing plenty of other things though, so the machine probably isn’t necessary. Rather than do a lame machine, I’d probably just do heavy farmer’s walks and other weighted carries to crush glute med. Your rear delts and all the muscles surrounding your scapulae should be trained well if you keep healthy shoulders. But really, your shoulders are very delicate joints that need a lot of looking after.
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I would say that it’s gonna be nearly impossible for most people, given the sedentary nature of most people. Lives (Awesome LGBT Love Wins Shirt over at a computer desk, slouching while watching TV, etc.) which has profound effects on posture and that stuff. I do 3 sets of 50 every day. It strengthens the base of your, allows you to lift more weight on your beefsteak ups, and prevents bladder issues. Calf curls. Sit on a bench, heels sitting on the edge, toes hanging off the bench. Put a heavy dumbbell in between your feet. Hold on to the bench and curl your toes towards the ceiling. On the negative let your toes drop as far as you can without the dumbbell falling out to get the best stretch. People will look at you funny for doing it, but fuck it you’ll have sicker calves than them. So good. So happy. Thank you so much.
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