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The gastrocnemius works with a straight leg, the soleus with a bent one: the two positions aren't the same exercise twice, they split the muscle between them, and skipping one trains half a calf.","6":"Forearms work in every grip, whether you think about them or not: wrist curls, reverse curls and dead hangs from a bar train them directly. They are the muscles that decide how long you can hold a weight, and so how many reps the rest of your body gets to do: when you let go, it's rarely strength, it's grip.","7":"The glutes are the biggest muscle in the body and they train with three movements: hip extension, abduction and stability. Bridges, hip thrusts, lunges, kickbacks and squats in their variations cover all of them — at the start without a single piece of equipment and in no more space than a mat.","10":"The lower back isn't a muscle to show off: it holds the spine still while everything else moves. It trains with floor extensions and bridges, always without momentum and without forcing the arch. This is work on quality, not quantity, and least of all on load.","11":"The obliques are the side muscles of the abdomen: they rotate and bend the torso and, above all, hold it still when something tries to move it. They train with twists, side planks, oblique crunches and leg raises, all bodyweight, in the space of a mat.","12":"Quads train by bending and extending the knee under load: squats, lunges, step-ups, wall sits and their variations. These exercises also work the glutes and the core, so they give a lot for the time spent: this is the session to cut last when the day is short.","13":"Shoulders train with raises and presses: lateral, front, at ninety degrees and overhead, with dumbbells, bands or bodyweight. The deltoid has three heads, front, side and rear, and each one wants its own angle: one raise never covers the whole shoulder.","15":"The triceps are two thirds of the arm: if you want arms, you start here. They train by extending the elbow with bench or chair dips, close-grip push-ups, overhead extensions and kickbacks, and that's all it takes."},"L":{"sectionsNav":"Sections","languageButton":"Language","crumbRoot":"P4P","finderHint":"Choose one or more muscles","addMuscle":"Add {muscle}","removeMuscle":"Remove {muscle}","allExercises":"All exercises","allWorkouts":"All workouts","backToMap":"↑ Back to the map","homeCount":"{e} and {w} on video","exercisesH1":"Exercises on video, muscle by muscle","workoutsH1":"Guided video workouts","exercisesTitle":"Exercises: {n} on video, by muscle","workoutsTitle":"Guided workouts: {n} on video, {min} to {max} min","exercisesAll":"All {e}","workoutsAll":"All {w}, {min} to {max} minutes","exCountLine":"{e} on video","woCountLine":"{w}, guided on video","exercisesMulti":"Exercises: {muscles}","workoutsMulti":"Workouts: {muscles}","exercisesMany":"Exercises: {n} muscles","workoutsMany":"Workouts: {n} muscles","exMuscleTitleFmt":"{title}: {n} on video, step by step","woMuscleTitleFmt":"{title}: {w}, guided on video","wkHubTitleFmt":"{muscle}: {w}, guided on video","wkHubDescFmt":"{w} guided with video, voice and timer, {min} to {max} minutes. Press play and train wherever you want.","homeDesc":"{e} on video and {w} guided step by step, sorted by muscle. Pick muscles on the body map and train wherever you want with P4P, since 2007.","exercisesDesc":"All {e} from P4P sorted by muscle, each with video, step-by-step form and the mistakes to avoid.","workoutsDesc":"Guided workouts with video, voice and timer, {min} to {max} minutes, for every muscle and level.","featuredExercises":"Featured exercises","featuredWorkouts":"Featured workouts","seeAll":"See all ({n})","fullIndexExercises":"Full index · {e}","fullIndexWorkouts":"Full index · {w}","emptyWorkouts":"No workouts for these muscles yet.","emptyExercises":"No exercises for these muscles yet.","seeAllWorkouts":"See all workouts","seeAllExercises":"See all exercises","seeTheExercises":"See the exercises","seeTheWorkouts":"See the workouts","exercisesIntro":"Every exercise has a looping video, step-by-step form, the mistakes to avoid, the muscles it works and suggested sets for your level. Choose muscles above, or browse the library muscle by muscle.","workoutsIntro":"Every workout is guided by video, voice and timer: press play and follow along. They last {min} to {max} minutes, for beginners, intermediate and advanced. Choose muscles above to see the ones that train them most.","footerLibrary":"Library","workoutsWithExercise":"Workouts with this exercise","exercises":"Exercises","workouts":"Workouts","heroTitle":"Train wherever you want. Real workouts, real form.","lvl1":"Beginner","lvl2":"Intermediate","lvl3":"Advanced","min":"min","all":"All"}}