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Anatomy
Male
Surface Anatomy
Male
ext genitalia
Penis
Foreskin
Scrotum
Skin
Female
Surface Anatomy
Female
ext genitalia
Mons
Vulva
Breasts
Skin
Urogenital
System
Kidneys
Ureters
Bladder
Prostate
Urethra
Testicles
Vas deferens
Ductus
deferens
Seminal
vesicles
Ejaculatory
ducts
Uterus
Ovaries
Fallopian
tubes
Vagina
Skeletal
System
Head
Skull
Orbits
Mandible
Cranium
Zygomatic arches
Cheek bones
Scapula
Colar bone
Ribs
Vertebral column
Cervical vertebrae
Atlas
Axis
Thoracic vertebrae
Lumbar verebrae
Sacral vertebrae
Sacrum
Coccyx
Pelvis
Hip bone
Legs
Femur
Tibia
Fibula
Feet
Tarsals
Metatarsals
Phalanges
Arms
Humerus
Radius
Ulna
Hands
Carpals
Metacarpals
Phalanges
Muscular
System
Smooth
muscle
Heart
Tongue
Muscles
within arteries
Skeletal
muscle
Facial
muscles
Neck
Sternocleidomastoid
Chest
Pectoral
muscles
Pecs
Diaphragm
Stomach
Abdominals
Abs
Rectus abdominis
External oblique
Internal oblique
Transversus abdominis
Shoulders
Deltoids
Delts
Arms
Biceps
Triceps
Forearms
Extensors
Flexors
Legs
Thigh
muscles
Quadriceps
Quads
Lower
leg muscles
Calves
Back
Trapezius
Traps
Latissimus dorsi
Lats
Erector spinae
muscles
Correct Posture
Cardiovascular
System
Heart
Vessels
Respiratory
System
Mouth
Pharynx
Larynx
Trachea
Lungs
Diaphragm
Digestive
System
Mouth
Pharynx
Esophagus
Stomach
Small
intestine
Large
intestine
Rectum
Anal
canal
Liver
Gall
bladder
Pancreas
Nervous
System
Nerves
Spinal
cord
Senses
Brain
Eyes
Ears
Nose
Tongue
Endocrine
System
Pituitary
gland
Thyroid
gland
Parathyroid
glands
Adrenal
glands
Pancreas
Testes
Ovaries
Lymphatic
System
Lymph
nodes
Spleen
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A wall, consisting of 3 layers of muscle on the sides
of the torso, and one layer of muscle in the anterior center of
the torso. The muscle layers are...
- Rectus abdominis
Visible as a "six pack"
Bends the upper body toward the leg
- External oblique
Twists the torso and bends the upper body toward the legs
- Internal oblique
Twist the torso and bend the upper body toward the legs
- Transversus abdominis
All layers of the abdominal muscles support
and protect the abdominal contents, and aid breathing by compressing
the abdominal cavity during exhalation (blowing air). The boarders
of the 6-pack are formed by tendinous intersections, where tendons
connected to all layers of the abdominal muscles converge.
Superior attachments
Inferior attachments
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Routine exercise
is a must for everyone in order to make their bodies resistant to
injury.
When exercising...
- Warm up with an
exercise that breaks a slight sweat, raises the body temperature
and makes muscles more flexible and responsive to stretching.
Your exercise should work all the muscles you intend to use during
your workout so for weight training use a cardio machine that
requires force from the legs and arms. If one isn't available
try jogging to target your legs, and pushups and pull-ups assisted
by a bench to target your arm back and chest muscles.
- Stretch every
muscle you warmed up. Each stretch should be done twice and held
for at least 30 seconds each. Never bounce when you stretch (it
accomplishes nothing). (see stretching)
Be smart. If you're
starting an exercise program you need to ease
into it. Most people feel absolutely great the first day
of a weight lifting program, so it's easy to strain your muscles
without noticing it, until the following day when you're crying
for your mommy. The first few weeks you should be very conservative
on the weights no matter how many cute girls are watching. If you're
starting to run, do not bust out 5 miles the first day because you
feel terrific. Running uses a lot more muscles than you think. If
you are in fairly good shape try the following "easing in" program...
- Week 1: 1 mile 3 days a week
- Week 2: 1.5 miles 3 days a week
- Week 3: 2 miles 3 days a week
- Week 4: 2.5 miles 3 days a week
- Week 5: 3 miles 3 days a week
If you're joining a running club or cross
country or track team, take several weeks prior to the first day
of practice to run 3 days a week, while steadily and conservatively
building up the distance you can comfortably run.
If you ever feel a pain
during lifting, even if it's slight, stop the exercise immediately
and avoid exercises using that muscle until the pain is completely
gone. Mild injuries can become disabling without early rest or treatment.
For muscle soreness
heat the area to loosen the muscle, stretch to prevent tightness,
then fill a resealable storage bag with a mixture of ice and water
and apply it to the area to reduce swelling.
For muscle pulls,
when muscle fibers are stretched beyond their limit give yourself
a few days of rest. For those sports requiring fast running and
acceleration using the legs such as running, basketball and soccer
muscle pulls typically occur in the hamstrings and calves. For those
sports with rotational movements like golf, softball, baseball,
swimming and tennis, pulls generally occur in the back neck and
shoulders.

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Stomach
Exercises
Main target: abdominals (stomach muscles).
Down the center:
Rectus abdominis
Usually referred to as upper, mid and lower abs
On the side:
External oblique
Internal oblique
Transversus abdominis
Obliques are named because of the slanted (or oblique) angle of
their muscle fibers
These exercises can seem like a pain in the ass, until
your abs become stronger. Then you might just become addicted.
Repetitions: 15 to 20 repetitions at a time with rest
in between. Do as many sets as you can do with good form, possibly
4. You might try a few reps completing half the motion at the end
of a set when you can no longer complete the full motion. Once again,
these are all toning exercises and require high repetition. The
abdominal muscles do not need a day of rest between workouts. You
can perform these exercises daily to achieve the best toning results.
Practice healthy nutrition by avoiding fatty high calorie foods
and do regular aerobic exercise if you want your abs to become ripped.
There are a million and one different exercises for
your abdominals so you should never get bored. Concentrate on the
technique and area of the abs that you're working on. Do not
rest in between repetitions.
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Good Ol' Fashion Crunches
Main Target: upper abs.
- Lie on your back.
- Bend at your knees.
- Place your arms across your chest or clasp
hands behind your neck.
- Slowly raise your shoulders toward your knees
during a two-count, keeping your lower back firmly against the
ground.
- Count to two again as you lower your shoulders
back to the ground under control.
- Never pull with your hands behind your neck.
This forces your neck vertebrae into a bad position. They should
simply rest behind your neck to add weight to your upper body.
- Keep your lower back firmly against the ground
to avoid using your back and concentrate the tension within the
abdominals.
- During the exercise, focus on the contraction
of the abdominal muscles.
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Decline Crunches
Main Target: upper abs and back.
- Lie back on a decline bench, knees bent and
feet locked behind ankle pads.
- Place your arms across your chest or clasp
hands behind your neck.
- Slowly raise your shoulders toward your knees.
- Lower your shoulders back down without
touching them to the bench.
- Never pull with your hands behind your neck.
This forces your neck vertebrae into a bad position. They should
simply rest behind your neck or across your chest to add weight
to your upper body.
- Repeat.
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Bar Rollout
Main Target: front abs
- Grab a barbell with 10 lbs weights on each
side and affix collars.
- Kneel and grab bar with overhand shoulder-width
grip.
- Roll the bar to the starting position: directly
below your shoulders
- Slowly roll the bar forward as far as you
can without falling to the ground.
- Focus on using your abs to roll the bar back
to the starting position.
- Repeat.
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One legged Crunches
Main Target: obliques. This exercise is nice
and easy on your back.
- Lie on your back with your right leg straight
and your left leg bent with the left foot resting on the floor.
- Raise your right leg a foot off the ground.
- Do a crunchy with your upper body while bending
your right leg, bringing your right knee to your midsection.
- Do as many repetitions as you can. Then repeat
with the left leg.
- Do not twist.
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Lying Leg Raises
Main Target: lower abs.
- Lie back on a bench grabbing hold of the
the barbell supports or the bench behind your head.
- Start with legs straight pressed together
and 4 inches off the ground.
- Raise legs together in a pike position until
your hips are almost bent at 90û.
- Lower under control to starting position
and repeat.
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Hanging Leg Raises
Main Target: lower abs.
Cycling or weight lifting gloves make this exercise
more comfortable when using a pull-up bar.
- Hang from a pull-up bar or from a leg raise
station where you rest on your forearms.
- Your legs must be able to hang straight down
without touching the ground.
- Raise your legs in the pike position until
they extend horizontally in front of you.
- Lower them under control and repeat.
If you're too tall to hang your legs straight
down, try bending your knees when you lower them, or try frog
kicks (see below) instead.
If you're really burly, you can incorporate hanging
leg raises into your pull-up routine. Raise your legs as you pull
your chin above the bar.
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Hanging Leg Arks
Main Target: lower abs and obliques.
- Place a stool in front of the leg raise station
(or imagine one there).
- Hang your legs from the leg raise station
resting on your forearms.
- Keep shoulders down and head facing forward,
with elbows at right angles and back firmly against the back pad.
- Sometimes the handles are in a less than
ideal location, so you might want to just rest on your forearms
with your hands extending past the handles.
- Lift legs together, looping them over the
stool to one side and then back over to the side you started on,
keeping them straight at all times.
- Repeat.
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The Frog Kick
Main Target: lower and mid abs, and forearm flexors.
- Hang from a pull-up bar using an overhand
grip.
- Draw your knees up to your chest.
- Hold briefly.
- Lower knees until they hang straight down,
and immediately repeat.
Some people have trouble with swinging during this
exercise. Avoid any problems by incorporating a slight swing into
the exercise: When knees are pressed into the chest your torso should
slightly swing backward. Before it returns to the center, extend
your knees toward the floor. This should swing your torso slightly
forward. Immediately press your knees to your chest again, during
the back swing, and repeat extension and flexion in synch with the
forward and backward swing (see diagram).
This bent knee exercise is helpful for those people
whose feet may touch the floor when hanging their legs straight
down from a pull-up bar.
If you're really burly, you can incorporate frog
kicks into your pull-up routine. Pressing your knees to your chest
as you pull your chin above the bar.
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Sideways Frog Kick
Main Target: obliques.
- Hang from a pull-up bar.
- Bend your knees as far as possible and twist
your hips to the right.
- Do a crunch bringing your knees up while
keeping them to the right side.
- Lower your knees to the starting position
under control and repeat.
- When finished, switch to your left side and
repeat the exercise.
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Side Raises
Main Target: obliques
- Grab 2 benches
- Lie sideways with your hip resting on one
bench and your feet locked under the other bench.
- Lower your torso as far as you can.(This
brings you to the starting position.)
- Raise your torso as high as you can.
- Pause.
- Than lower under control and repeat.
- When finished, switch sides and repeat the
exercise.
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Side Bends
Main Target: obliques.
- Stand with feet a shoulder width and a half
apart.
- Hold a dumbbell in one hand at your side.
- Keep your legs and the hand holding the dumbbell
straight.
- Bend your torso directly to the side the
dumbbell is on.
- Slowly rise back to an erect posture and
repeat.
- Once finished, grab the dumbbell with the
other hand, and repeat the exercise on the opposite side.
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Trunk Twists
- Stand tall with your feet shoulder-width
apart, knees slightly bent.
- Hold a broomstick resting across your shoulders.
- Rotate the upper body smoothly to bring the
right shoulder to the front and the left shoulder to the back.
- Hold and crunch 2 to 3 inches for a couple
seconds.
- Rotate the upper body smoothly to bring your
left shoulder to the front and right shoulder to the back.
- Hold and crunch 2 to 3 inches for a couple
seconds.
- Repeat.
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Stomach Stretches
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Back Arch
- Lie with your belly on the floor.
- Bring your hands to the sides of your shoulders
as if you were going to do pushups.
- Ease your chest off the floor, keeping your
hips and lower abdomen firmly pressed against the floor.
- Feel the stretch in the front of your torso.
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Side Bends
- Stand erect, feet slightly wider than shoulder-width
apart, knees slightly bent.
- Place your left hand on your left hip.
- Bend slowly to the left side, raising your
right arm over your head.
- Do not lean forward or backward.
- Feel the stretch along your right side.
- Come back to the vertical position and then
bend to the right side raising your left arm over your head.
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Scratching post
- Stand facing a wall (or horizontal bar at
a height above your head) with your feet planted an arm length
away from the wall.
- Raise your arms and place your palms against
the wall (or grab the bar).
- Without moving your hands, lower your upper
torso toward the wall.
- Feel the stretch in your chest, upper abdomen
and upper arms (triceps).
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Swimmer streamline stretch
- Stand erect, feet slightly wider than shoulder-width
apart, knees slightly bent.
- Raise your arms above your head and clasp
your hands together.
- Press your hands toward the sky straightening
your arms.
- Feel the stretch in your torso.
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