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Anonymous
>>89778 lower core, hip, ass, and hamstrings... it's the reason why they all go whacko about baseball players...
hop on an ergonometric rowing machine, go to the menu and make sure the resistance is at approximately 100 units (more or less is inefficient)
if you have an older model, (a black or wireframe fan chamber), set it to 5 as this is most likely within 10 units of 100
do HIIT (40 second HI, 20 second rest) until you feel the urge to barf (if you are a real man, turn your head to the side and keep going until you feel the urge to pass out)
do this or any number of other complex motions involving all major lower body muscle groups and your arse will be in peak shape in no time.
the above theory is my personal choice because I am a rowfag
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