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If you’ve been actively working out, you probably know how high-intensity exercise often results in sore muscles. ExoGun is a percussive therapy massage gun designed to boost muscle recovery.
Evernote is the perfect app to track your workouts, meals, progress, and achieve your fitness goals. All in one place. I show you how how to use Evernote for fitness, as your digital training diary.
While working out is an integral part of losing weight and staying healthy, there are other things that can be done to help facilitate this process. Here are five things you should be doing before and after a workout.
Gaming itself is not bad for you, but remaining sitting for long hours is. It is essential to keep fit for online gaming. Make sure to follow our tips and advice.
Rounded shoulders are a common problem nowadays that affects a lot of people. Today we´ll learn how to fix rounded shoulders through stretching and exercise.
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Muscles Interactive Overview - Click and Explore

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Do It Better

These short workouts will lift your mood and energy level the very same day.
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Jordan Breakfast Club

Breakfast of Champions! We prepare to win. Are you ready to put in 30 days of work?
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Nutrition

The food that you eat determines your overall health. This is why you have to choose the foods that are beneficial to your body. Here is a list of superfoods you should have on your table.
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Although we follow a high protein diet, our body needs to optimize protein assimilation. We can help ourselves with certain foods. These 3 fruits especially help to break down protein molecules.
You just finished your lunch and you’re already thinking about what you’ll have for dinner? Do you feel that in front of food, your life is on autopilot? Here´s the explanation and how to fix it.
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Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

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Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

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Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

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Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

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Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

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Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

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Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

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Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

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Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

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Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

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Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

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Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

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Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

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Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

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Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

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Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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