The Donatif Blog

Annual Training Plan: Strategy of Champions

Find out how to build a professional annual training plan: from periodization to mesocycles, learn how to manage loads, routines and recoveries to achieve results like a true champion with a winning and sustainable strategy over time.

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Training and exercises
Donatif
1399 Views

Training over 40: how to move safely

Are you over 40? Move safely and consciously! Discover tailor-made routines, muscle activation and tips to stay fit without risk.

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Training and exercises
Donatif
2012 Views

Abs Workout: 15 Exercises for Sculpted Abs

Discover the 15 most effective exercises to train your abdominals. A complete guide to sculpting your core, improving your posture, and achieving visible results with a tested program.

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Training and exercises
Donatif
1045 Views

Basic exercises: correct technique and mistakes to avoid

Learn the secrets to performing the most common basic exercises correctly and learn how to avoid mistakes that can compromise your results or cause injury. An essential guide for anyone who wants to improve their technique and optimize their training.

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Training and exercises
Donatif
403654 Views

The 'get up now' protocol for remote workers

Do you work from home and feel stiff? The "Get up now" protocol offers you a practical solution to break the passive posture and regain energy, concentration and well-being with simple daily gestures.

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Training and exercises
Donatif
1466 Views

Prevent chest stiffness and poor rotation

Learn why preventing chest stiffness is crucial for spinal health. A practical guide with targeted exercises, tips and strategies to improve mobility and reduce the risk of chronic pain, designed for those over 40 years of age.

Legislation
General information
Donatif
1259 Views

Complete Fitness Guide for Beginners: From Zero to Hero

Learn how to start your fitness journey from scratch with an easy, safe and motivating program. Bodyweight exercises, practical advice and emotional support to transform your lifestyle and regain energy, health and self-esteem.

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Training and exercises
Donatif
1199 Views

5 key factors to optimize your training time

Find out how to turn even 20 minutes into an effective workout. 5 key factors to optimize time, space and results with professional strategies, targeted tutorials and functional routines, perfect for those who have little time but want to train well.

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General information
Donatif
1816 Views

Joint Mobility: Morning Routine for Flexible Body

Discover the 15-minute morning routine to awaken joints and muscles, improve posture and keep the body flexible over time. A complete guide to increase performance and prevent injuries with simple daily mobility exercises.

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Training and exercises
Donatif
484 Views

Adjustable Bench: Complete Guide to Choosing 2026

Discover the 2026 guide to choosing the perfect adjustable bench for your home gym. Comparisons, technical tips and top models for a safe and informed purchase.

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General information
Donatif
1812 Views

Active Aging: Staying Healthy After 50

Find out how to live better after the age of 50 thanks to an active lifestyle, healthy eating and balanced habits. A complete guide to promote energy, autonomy and health in old age.

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General information
Donatif
1403 Views

Training Variety: Avoid Boredom and Plateau

Learn how to break the monotony and overcome plateaus with dynamic and challenging programming. Ideas, techniques and strategies to keep motivation high and achieve consistent results through variety in training.

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Training and exercises
Donatif
869 Views

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