.actions[data-astro-cid-4ouk4az3]{flex-wrap:wrap;gap:8px;display:flex}.pill[data-astro-cid-4ouk4az3]{border:1px solid var(--line);height:44px;color:var(--ink);font:inherit;white-space:nowrap;cursor:pointer;background:#fff;border-radius:999px;justify-content:center;align-items:center;gap:8px;padding:0 20px;font-size:15px;font-weight:600;line-height:1;display:inline-flex}.pill[data-astro-cid-4ouk4az3] svg[data-astro-cid-4ouk4az3]{fill:none;stroke:currentColor;stroke-width:1.75px;stroke-linecap:round;stroke-linejoin:round;flex:none;width:22px;height:22px}.pill[data-astro-cid-4ouk4az3] .done[data-astro-cid-4ouk4az3],.pill[data-astro-cid-4ouk4az3][data-state=copied] .rest[data-astro-cid-4ouk4az3]{display:none}.pill[data-astro-cid-4ouk4az3][data-state=copied] .done[data-astro-cid-4ouk4az3]{display:block}@media (hover:hover){.pill[data-astro-cid-4ouk4az3]:hover{border-color:#cfcfd4}}@media (width<=640px){.actions[data-astro-cid-4ouk4az3]{display:none}}:root{--figure-primary:#9e141a;--figure-primary-opacity:.85;--figure-secondary:#fc0;--figure-secondary-opacity:.375;--figure-shade:#4747476c;--muscle-dot-primary:#ff383c;--muscle-dot-secondary:#fc0}.muscle-figure .layer[data-muscle=adductor-brevis]{--mask:url(/img/muscles/68552b82f7f62c54/adductor-brevis.webp)}.muscle-figure .layer[data-muscle=adductor-longus]{--mask:url(/img/muscles/68552b82f7f62c54/adductor-longus.webp)}.muscle-figure .layer[data-muscle=adductor-magnus]{--mask:url(/img/muscles/68552b82f7f62c54/adductor-magnus.webp)}.muscle-figure .layer[data-muscle=biceps-brachii]{--mask:url(/img/muscles/68552b82f7f62c54/biceps-brachii.webp)}.muscle-figure .layer[data-muscle=brachialis]{--mask:url(/img/muscles/68552b82f7f62c54/brachialis.webp)}.muscle-figure .layer[data-muscle=brachioradialis]{--mask:url(/img/muscles/68552b82f7f62c54/brachioradialis.webp)}.muscle-figure .layer[data-muscle=deltoid-anterior]{--mask:url(/img/muscles/68552b82f7f62c54/deltoid-anterior.webp)}.muscle-figure .layer[data-muscle=deltoid-lateral]{--mask:url(/img/muscles/68552b82f7f62c54/deltoid-lateral.webp)}.muscle-figure .layer[data-muscle=deltoid-posterior]{--mask:url(/img/muscles/68552b82f7f62c54/deltoid-posterior.webp)}.muscle-figure .layer[data-muscle=erector-spinae]{--mask:url(/img/muscles/68552b82f7f62c54/erector-spinae.webp)}.muscle-figure .layer[data-muscle=fibularis]{--mask:url(/img/muscles/68552b82f7f62c54/fibularis.webp)}.muscle-figure .layer[data-muscle=gastrocnemius]{--mask:url(/img/muscles/68552b82f7f62c54/gastrocnemius.webp)}.muscle-figure .layer[data-muscle=gluteus-maximus]{--mask:url(/img/muscles/68552b82f7f62c54/gluteus-maximus.webp)}.muscle-figure .layer[data-muscle=gluteus-medius]{--mask:url(/img/muscles/68552b82f7f62c54/gluteus-medius.webp)}.muscle-figure .layer[data-muscle=gluteus-minimus]{--mask:url(/img/muscles/68552b82f7f62c54/gluteus-minimus.webp)}.muscle-figure .layer[data-muscle=gracilis]{--mask:url(/img/muscles/68552b82f7f62c54/gracilis.webp)}.muscle-figure .layer[data-muscle=hamstrings]{--mask:url(/img/muscles/68552b82f7f62c54/hamstrings.webp)}.muscle-figure .layer[data-muscle=iliopsoas]{--mask:url(/img/muscles/68552b82f7f62c54/iliopsoas.webp)}.muscle-figure .layer[data-muscle=infraspinatus]{--mask:url(/img/muscles/68552b82f7f62c54/infraspinatus.webp)}.muscle-figure .layer[data-muscle=latissimus-dorsi]{--mask:url(/img/muscles/68552b82f7f62c54/latissimus-dorsi.webp)}.muscle-figure .layer[data-muscle=levator-scapulae]{--mask:url(/img/muscles/68552b82f7f62c54/levator-scapulae.webp)}.muscle-figure .layer[data-muscle=obliques]{--mask:url(/img/muscles/68552b82f7f62c54/obliques.webp)}.muscle-figure .layer[data-muscle=pectineus]{--mask:url(/img/muscles/68552b82f7f62c54/pectineus.webp)}.muscle-figure .layer[data-muscle=pectoralis-major-clavicular]{--mask:url(/img/muscles/68552b82f7f62c54/pectoralis-major-clavicular.webp)}.muscle-figure .layer[data-muscle=pectoralis-major-sternal]{--mask:url(/img/muscles/68552b82f7f62c54/pectoralis-major-sternal.webp)}.muscle-figure .layer[data-muscle=quadriceps]{--mask:url(/img/muscles/68552b82f7f62c54/quadriceps.webp)}.muscle-figure .layer[data-muscle=rectus-abdominis]{--mask:url(/img/muscles/68552b82f7f62c54/rectus-abdominis.webp)}.muscle-figure .layer[data-muscle=sartorius]{--mask:url(/img/muscles/68552b82f7f62c54/sartorius.webp)}.muscle-figure .layer[data-muscle=serratus-anterior]{--mask:url(/img/muscles/68552b82f7f62c54/serratus-anterior.webp)}.muscle-figure .layer[data-muscle=soleus]{--mask:url(/img/muscles/68552b82f7f62c54/soleus.webp)}.muscle-figure .layer[data-muscle=sternocleidomastoid]{--mask:url(/img/muscles/68552b82f7f62c54/sternocleidomastoid.webp)}.muscle-figure .layer[data-muscle=subscapularis]{--mask:url(/img/muscles/68552b82f7f62c54/subscapularis.webp)}.muscle-figure .layer[data-muscle=tensor-fasciae-latae]{--mask:url(/img/muscles/68552b82f7f62c54/tensor-fasciae-latae.webp)}.muscle-figure .layer[data-muscle=teres-major]{--mask:url(/img/muscles/68552b82f7f62c54/teres-major.webp)}.muscle-figure .layer[data-muscle=teres-minor]{--mask:url(/img/muscles/68552b82f7f62c54/teres-minor.webp)}.muscle-figure .layer[data-muscle=tibialis-anterior]{--mask:url(/img/muscles/68552b82f7f62c54/tibialis-anterior.webp)}.muscle-figure .layer[data-muscle=transverse-abdominus]{--mask:url(/img/muscles/68552b82f7f62c54/transverse-abdominus.webp)}.muscle-figure .layer[data-muscle=trapezius-lower]{--mask:url(/img/muscles/68552b82f7f62c54/trapezius-lower.webp)}.muscle-figure .layer[data-muscle=trapezius-middle]{--mask:url(/img/muscles/68552b82f7f62c54/trapezius-middle.webp)}.muscle-figure .layer[data-muscle=trapezius-upper]{--mask:url(/img/muscles/68552b82f7f62c54/trapezius-upper.webp)}.muscle-figure .layer[data-muscle=triceps-brachii]{--mask:url(/img/muscles/68552b82f7f62c54/triceps-brachii.webp)}.muscle-figure .layer[data-muscle=wrist-extensors]{--mask:url(/img/muscles/68552b82f7f62c54/wrist-extensors.webp)}.muscle-figure .layer[data-muscle=wrist-flexors]{--mask:url(/img/muscles/68552b82f7f62c54/wrist-flexors.webp)}.muscle-figure[data-astro-cid-j6ukwoin]{aspect-ratio:840/1014;width:100%;max-width:420px;position:relative}.muscle-figure[data-astro-cid-j6ukwoin] canvas,.muscle-figure[data-astro-cid-j6ukwoin] img[data-astro-cid-j6ukwoin]{width:100%;height:100%;position:absolute;inset:0}.layer[data-astro-cid-j6ukwoin]{isolation:isolate;-webkit-mask:var(--mask) center / 100% 100% no-repeat;mask:var(--mask) center / 100% 100% no-repeat;position:absolute;inset:0}.layer[data-astro-cid-j6ukwoin]:before{content:"";background:linear-gradient(var(--figure-shade), var(--figure-shade)), url(/_astro/base-840.D9nOVn1K.webp) center / 100% 100% no-repeat;mix-blend-mode:hard-light;position:absolute;inset:0}.layer[data-astro-cid-j6ukwoin].secondary{background:var(--figure-secondary);opacity:var(--figure-secondary-opacity)}.layer[data-astro-cid-j6ukwoin].primary{background:var(--figure-primary);opacity:var(--figure-primary-opacity)}.save-window[data-astro-cid-zqocx6bj]{border-radius:var(--radius) var(--radius) 0 0;width:100%;max-width:100%;max-height:calc(100% - 24px);color:var(--ink);background:#fff;border:0;margin:auto 0 0;padding:0;overflow:auto}.save-window[data-astro-cid-zqocx6bj]::backdrop{background:#00000073}.save-window[data-astro-cid-zqocx6bj]:focus{outline:none}.window[data-astro-cid-zqocx6bj]{padding:32px 20px calc(24px + env(safe-area-inset-bottom));text-align:center;position:relative}.window-close[data-astro-cid-zqocx6bj]{width:44px;height:44px;color:var(--ink);cursor:pointer;background:0 0;border:0;border-radius:12px;place-items:center;padding:0;display:grid;position:absolute;top:8px;right:8px}.window-close[data-astro-cid-zqocx6bj] svg[data-astro-cid-zqocx6bj]{fill:none;stroke:currentColor;stroke-width:1.8px;stroke-linecap:round}.icon[data-astro-cid-zqocx6bj]{border-radius:18px;width:72px;height:72px;margin:0 auto;display:block;box-shadow:0 8px 22px #0000001f}h2[data-astro-cid-zqocx6bj]{letter-spacing:-.02em;margin:20px 0 0;font-size:20px;font-weight:700;line-height:1.2}.text[data-astro-cid-zqocx6bj]{max-width:36ch;color:var(--ink-2);margin:8px auto 0;font-size:16px;line-height:1.45}.buttons[data-astro-cid-zqocx6bj]{gap:4px;margin-top:24px;display:grid}.go[data-astro-cid-zqocx6bj],.later[data-astro-cid-zqocx6bj]{height:44px;font:inherit;white-space:nowrap;cursor:pointer;border:1px solid #0000;border-radius:999px;justify-content:center;align-items:center;padding:0 20px;font-size:15px;font-weight:600;line-height:1;text-decoration:none;display:inline-flex}.go[data-astro-cid-zqocx6bj]{border-color:var(--ink);background:var(--ink);color:#fff}.later[data-astro-cid-zqocx6bj]{color:var(--ink-2);background:0 0}.later[data-astro-cid-zqocx6bj].framed{display:none}.have[data-astro-cid-zqocx6bj]{color:var(--ink-3);margin:16px 0 0;font-size:14px;line-height:1.4}.have[data-astro-cid-zqocx6bj] a[data-astro-cid-zqocx6bj]{color:var(--accent-text);font-weight:600;text-decoration:none}.scan[data-astro-cid-zqocx6bj]{display:none}@media (hover:hover){.window-close[data-astro-cid-zqocx6bj]:hover{background:var(--bg-2)}.go[data-astro-cid-zqocx6bj]:hover{background:#000;border-color:#000}.later[data-astro-cid-zqocx6bj]:hover{color:var(--ink)}.later[data-astro-cid-zqocx6bj].framed:hover{border-color:#cfcfd4}.have[data-astro-cid-zqocx6bj] a[data-astro-cid-zqocx6bj]:hover{text-underline-offset:3px;text-decoration:underline}}@media (width>=641px){.save-window[data-astro-cid-zqocx6bj]{border-radius:var(--radius);width:min(480px,100% - 32px);max-height:calc(100% - 64px);margin:auto}.window[data-astro-cid-zqocx6bj]{padding:32px 24px}.buttons[data-astro-cid-zqocx6bj]{grid-template-columns:1fr 1fr;gap:8px}.later[data-astro-cid-zqocx6bj].framed{border-color:var(--line);color:var(--ink);background:#fff;display:inline-flex}.later[data-astro-cid-zqocx6bj].plain{display:none}}@media (width>=761px){.scan[data-astro-cid-zqocx6bj]{border-top:1px solid var(--line);margin-top:24px;padding-top:24px;display:block}.scan[data-astro-cid-zqocx6bj] .qr{max-width:none}}.save-window[data-astro-cid-zqocx6bj][data-offer=web] [data-astro-cid-zqocx6bj][data-for=app],.save-window[data-astro-cid-zqocx6bj][data-offer=app] [data-astro-cid-zqocx6bj][data-for=web]{display:none}html.sheet-open{overflow:hidden}.exercise-page[data-astro-cid-yjuh72of]{--after-head:clamp(36px, 5vw, 56px);padding-block:clamp(48px,6vw,88px)}.exercise-page[data-astro-cid-yjuh72of]>.wrap[data-astro-cid-yjuh72of]{max-width:808px}.crumbs[data-astro-cid-yjuh72of]{color:var(--ink-3);flex-wrap:wrap;gap:8px;margin-bottom:14px;font-size:15px;font-weight:600;display:flex}.crumbs[data-astro-cid-yjuh72of] a[data-astro-cid-yjuh72of]{color:var(--accent-text);text-decoration:none}.crumbs[data-astro-cid-yjuh72of] [data-astro-cid-yjuh72of][aria-current]{color:var(--ink)}@media (hover:hover){.crumbs[data-astro-cid-yjuh72of] a[data-astro-cid-yjuh72of]:hover{text-underline-offset:3px;text-decoration:underline}}.media[data-astro-cid-yjuh72of] .exercise-picture{border-radius:var(--radius);border:1px solid var(--line)}.head[data-astro-cid-yjuh72of]{flex-direction:column;display:flex}.media[data-astro-cid-yjuh72of]+.head[data-astro-cid-yjuh72of]{margin-top:24px}.head[data-astro-cid-yjuh72of] h1[data-astro-cid-yjuh72of]{letter-spacing:-.03em;font-size:clamp(36px,5.2vw,56px);line-height:1.04}.head[data-astro-cid-yjuh72of] .actions{margin-top:20px}.head[data-astro-cid-yjuh72of] .share{margin:12px 0 0 -11px}.head[data-astro-cid-yjuh72of] .lead[data-astro-cid-yjuh72of]{margin-top:18px}.head[data-astro-cid-yjuh72of] .chip-row[data-astro-cid-yjuh72of]{margin-top:24px}.muscles[data-astro-cid-yjuh72of],.howto[data-astro-cid-yjuh72of]{margin-top:var(--after-head)}h2[data-astro-cid-yjuh72of]{letter-spacing:-.02em;font-size:28px;line-height:1.15}.block[data-astro-cid-yjuh72of]{margin-top:28px}.block[data-astro-cid-yjuh72of] h3[data-astro-cid-yjuh72of]{color:var(--accent-text);letter-spacing:0;margin-bottom:8px;font-size:15px;font-weight:600}.block[data-astro-cid-yjuh72of] p[data-astro-cid-yjuh72of],.block[data-astro-cid-yjuh72of] li[data-astro-cid-yjuh72of]{color:var(--ink-2);max-width:64ch;font-size:18px;line-height:1.65}.block[data-astro-cid-yjuh72of] ol[data-astro-cid-yjuh72of]{counter-reset:step;gap:14px;margin:0;padding:0;list-style:none;display:grid}.block[data-astro-cid-yjuh72of] li[data-astro-cid-yjuh72of]{counter-increment:step;padding-left:44px;scroll-margin-top:84px;position:relative}.block[data-astro-cid-yjuh72of] li[data-astro-cid-yjuh72of]:before{content:counter(step);background:var(--ink);color:#fff;text-align:center;border-radius:50%;width:28px;height:28px;font-size:14px;font-weight:600;line-height:28px;position:absolute;top:1px;left:0}.block[data-astro-cid-yjuh72of]{scroll-margin-top:84px}.muscles[data-astro-cid-yjuh72of]{background:var(--bg-2);border-radius:var(--radius);padding:28px;scroll-margin-top:84px}.muscles[data-astro-cid-yjuh72of] h2[data-astro-cid-yjuh72of]{margin-bottom:20px;font-size:22px}.muscles[data-astro-cid-yjuh72of] .muscle-figure{max-width:340px;margin-inline:auto}dl[data-astro-cid-yjuh72of]{gap:14px;margin:22px 0 0;display:grid}dt[data-astro-cid-yjuh72of]{color:var(--ink-3);align-items:center;gap:8px;font-size:13px;font-weight:600;display:flex}dd[data-astro-cid-yjuh72of]{color:var(--ink);margin:3px 0 0;font-size:16px;line-height:1.45}.dot[data-astro-cid-yjuh72of]{border-radius:50%;flex:none;width:10px;height:10px}.dot[data-astro-cid-yjuh72of].primary{background:var(--muscle-dot-primary)}.dot[data-astro-cid-yjuh72of].secondary{background:var(--muscle-dot-secondary)}.related[data-astro-cid-yjuh72of]{padding-block:clamp(56px,7vw,96px)}.related[data-astro-cid-yjuh72of] h2[data-astro-cid-yjuh72of]{margin-bottom:28px;font-size:clamp(26px,3.4vw,36px)}.related[data-astro-cid-yjuh72of] .exercise-grid{grid-template-columns:repeat(3,1fr)}.guides[data-astro-cid-yjuh72of]{padding-block:clamp(56px,7vw,96px)}.guides[data-astro-cid-yjuh72of].followed{padding-bottom:0}.related[data-astro-cid-yjuh72of].after{padding-top:clamp(48px,6vw,72px)}.guides[data-astro-cid-yjuh72of] h2[data-astro-cid-yjuh72of]{margin-bottom:28px;font-size:clamp(26px,3.4vw,36px)}.guide-cards[data-astro-cid-yjuh72of]{grid-template-columns:repeat(2,1fr);gap:20px;display:grid}@media (width<=760px){.guide-cards[data-astro-cid-yjuh72of]{grid-template-columns:1fr;gap:16px}}@media (width<=640px){.exercise-page[data-astro-cid-yjuh72of]{padding-top:16px}.media[data-astro-cid-yjuh72of]{margin:0 -20px}.media[data-astro-cid-yjuh72of] .exercise-video,.media[data-astro-cid-yjuh72of] .exercise-picture{border:0;border-radius:0}.media[data-astro-cid-yjuh72of]+.head[data-astro-cid-yjuh72of]{margin-top:20px}.head[data-astro-cid-yjuh72of] .share{margin-top:10px}.head[data-astro-cid-yjuh72of] .lead[data-astro-cid-yjuh72of]{margin-top:14px}.head[data-astro-cid-yjuh72of] .chip-row[data-astro-cid-yjuh72of]{margin-top:20px}.related[data-astro-cid-yjuh72of] .exercise-grid{grid-template-columns:repeat(2,1fr)}.block[data-astro-cid-yjuh72of] p[data-astro-cid-yjuh72of],.block[data-astro-cid-yjuh72of] li[data-astro-cid-yjuh72of]{font-size:17px}}