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A day at the office

24 Comments / Blogging / By

A day at the office

Hello, dear friends!

Recently, I´ve been honored by three wonderful women with invitations to their blogs as the guest blogger. Also, these commitments come with a responsibility. I hate to disappoint.

So, Mliae at Lifexperimentblog asked me why is so difficult to lose those last 5 kg. She lost 1,6 last week but I´m stretching her patience with the post. It´s almost ready, dear :)

Lisa at Life on an El Paso woman is hosting a Saturday Evening Interview. How cool is that?

Last, but not least, Kally at MiddleMe asked for some exercises for the office. Dear, I´m on it:

A day at the office

Also, two random facts about me:

I love suits…

…and Cons :)

Needless to say, visit and follow these amazing bloggers!!!

24 thoughts on “A day at the office”

    1. chape

      Thank you so much for your kind and encouraging words!!
      There is room to improve… trust me :)
      I couldn´t do anything without your help so… I´m grateful to my fellow bloggers!
      Big hug, my friend :)

      Reply
    1. chape

      Dear, I’m the grateful here :-) You are inspiring and your motivation is contagious! I’ll do my best with these post, it’s the less I can do :-)

      Reply
  9. TR

    You deserve the invitations and you will not disappoint. I have a 23 yr old body building son who just received a certificate in Personal Training to compliment his BS in Outdoor Leadership and I strongly suggested he follow if not model a blog after yours. Not only because of it’s excellent content but for the time and dedication you obviously out into it. I am glad Kally “turned me on to” you brother! Keep on setting the example

    Reply
    1. chape

      JAWDROPPING!!!What a blast!!
      Please, give my congratulations to your son! This is a beautiful job/career with a lot of possibilities.
      I´m flattered for your suggestion, certainly your son can learn from my mistakes, which I do often :)
      I´ll keep doing my best!! Thank you so much for the encouragement!!

      Reply

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Rest 30 seconds

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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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Rest 40 seconds

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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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Rest 120 seconds

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Rest 90 seconds

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Rest 60 seconds

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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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