The Donatif Blog

Biceps and Triceps: Perfect Arm Exercises

Discover the best exercises for biceps and triceps, learn the correct technique and effective variations to achieve strong, symmetrical and sculpted arms. A complete guide to programming to develop visible and functional muscles.

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Training and exercises
Donatif
1442 Views

Back pain: simple exercises to reduce pain

Do you have back pain? With simple daily exercises you can reduce pain, release tension and improve lumbar mobility in total safety. A routine designed for those looking for relief without complicated efforts.

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Training and exercises
Donatif
1607 Views

Localized Weight Loss: Myth or Reality? The Truth

Find out why localized weight loss is a myth according to science. Analysis of false myths and effective strategies to burn fat in a healthy, realistic and sustainable way.

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General information
Donatif
2549 Views

Perfect Squat: Technique and Mistakes to Avoid Absolutely

Perform the squat with the correct technique and avoid the 7 most common mistakes. Discover guides, variations and practical tips to train safely, strengthen your legs and buttocks, and improve your results. Perfect for beginners and intermediates.

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Training and exercises
Donatif
1035 Views

Calisthenics Equipment: Complete Starter Kit

Discover the essential kit to get started with calisthenics: bars, parallel bars, rings and essential accessories for an effective and safe bodyweight workout, at home or outdoors.

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Sports products
Donatif
1589 Views

Calisthenics: 10 Free Body Exercises to Get You Started

Learn how to get started with calisthenics with 10 bodyweight exercises for every level. A practical guide to training anywhere, without equipment, improving strength, endurance and control of your body.

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Training and exercises
Donatif
1645 Views

Bodyweight training: from zero to expert in 12 weeks

Discover the ultimate program to master the free body: 12 weeks of technical progression, motor control and increasing challenges. A structured path to transform your training into a journey towards the mastery of movement.

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Training and exercises
Donatif
966 Views

Home Workout: Complete Guide to Get Started Right Away

A complete guide to start training at home without equipment. Discover simple routines, effective exercises and practical tips to stay fit even without the gym. Perfect for those starting from scratch.

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Training and exercises
Donatif
1631 Views

10 Exercises for Beginners to Do at Home Right Now

Start training from home with 10 simple and effective exercises designed for beginners. No tools needed: just your body, small space and a great desire to improve yourself, one step at a time. Change starts from here.

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Training and exercises
Donatif
2012 Views

Calf stretch for more mobile ankles

Do you have a stiff ankle or does your heel lift in squats? Find out how a short calf can block your movement and follow an effective sequence to stretch it, improve dorsiflexion and increase sports performance in a simple and progressive way.

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Training and exercises
Donatif
1672 Views

Dynamic stretching for those who start training after years of stop

Have you stopped training for years? With this guide you will find out how to restart safely thanks to dynamic stretching. A routine designed for sedentary over 30s who want to get back on track without trauma or pain.

Legislation
Training and exercises
Donatif
1455 Views

Maximum Strength: Complete Guide for Advanced Athletes

Learn how to develop maximal strength with scientific methods, specific protocols, and advanced strategies for experienced athletes and powerlifters. A complete guide with technical focus, periodization and optimal loads.

Legislation
Training and exercises
Donatif
1181 Views

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